Walking Guide
Walking Guide
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GOLFGMA's Photo GOLFGMA Posts: 21,260
4/23/18 10:31 P

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The most important thing I have learned is to watch the percentage pie at end of day to make sure I am getting the right percentage of Carbs, Fat and Protein. I have tracked my food from day one and most times stayed under the recommended calories but once I started looking at the percentages closer I was able to lose weight.

Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others. Phil 2:3-4.


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BLINDS50's Photo BLINDS50 Posts: 45
4/23/18 5:40 P

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It keeps me honest. ,Good or bad I track it. ,Most of the time I keep within my range. I'm not perfect and slip up from time to time. But then I get right back on track.



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FLAWHITEWOLF's Photo FLAWHITEWOLF Posts: 188
4/23/18 5:12 P

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Since I started to track my food I found out the because of my job and eating out I was eating about 2 to 3 times the calories I needed each day. I was shocked by the calories in each meal. I retired just over a year ago for health reasons, and started cooking and eating at home. I am down 25 lbs since November of 2017. And I do not feel starved all the time. I also enjoy what I eat now. No food is off limits, but some do have a limit. I have found that the items I cut out all together are the ones I crave. Chocolate is big problem. I found that if I keep small pieces, like Andes Candies in the freezer and get one and by the time it is soft and I eat it the craving is gone.This way I do not go to the store and (sorry) pig out. LOLSo for me tracking my food is the way to go!!!

I AM NOT ON A DIET BUT ON MY WAY TO A BETTER WAY OF LIFE!


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CLEOALLEN's Photo CLEOALLEN SparkPoints: (90,277)
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4/23/18 7:01 A

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I learned that just because I make one mistake does not mean I have to throw in the towel and eat bad for the rest of the day. I once read "If you miss one step, don't throw yourself down the entire staircase" That statement had a big impact on me.



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CED1106's Photo CED1106 Posts: 107
4/22/18 12:36 A

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I learned I like to "beat" the system. (:

I'm trying out Atkins 20 (lost 10 water pounds in a week), and am using StartYourDiet.com to plan meals (good if you're a guy who doesn't mind a limited selection). On the low carb menu planning, it tells you how many carbs per day, and tells you how many carbs you're "spending" on the meal you chose. I print this out, make substitutes and additions (eg. snacks, different foods), and track how many carbs I had that day. Pretty simple, seems to work, and, of course, you can use whatever way works for you.

Not tracking anything else, at least for now.

Palo Alto resident and dog owner looking for a walking and exercise partner (with two legs).


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JANROLG's Photo JANROLG Posts: 2,200
4/21/18 9:09 P

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That I overeat, don't prepare enough for my health.

The life you want is waiting to rise up to meet you. - Oprah


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EO4WELLNESS's Photo EO4WELLNESS SparkPoints: (142,601)
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4/21/18 5:08 P

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I learned so much!

* portion distortion and getting it JUST right
* areas of nutritional deficiency
* things I am already doing right
* things I can do better
* not to be shy about making it public

Train like a beast, look like a beauty! Join us:
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RUNANDRUN SparkPoints: (46,485)
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4/21/18 12:19 A

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One little change can make a big difference

ELIZABETH2100 SparkPoints: (181)
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4/20/18 10:38 P

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I learned that I have a massive sweet tooth and snack too much. I think it would really help to have someone to "report" my food intake to and hold me accountable. Can someone help me with that?

THICK611 Posts: 138
4/20/18 12:25 P

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Since I have been tracking my food, I now make better choices, eat less junk and I'm losing weight.

WE CAN DO IT!


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HTAMALE's Photo HTAMALE Posts: 112
4/20/18 12:22 P

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I learned how much I really eat. I used think I didn't eat that much. Portion sizes matter and make a big difference. Sometimes I pass things up because I don't want to track it. If I don't track the pounds come on fast!

ODDLYABSENT8's Photo ODDLYABSENT8 SparkPoints: (397)
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4/19/18 6:01 P

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Day two tracking my food. I've learned that I pay more attention to when I am hungry so that I don't have to track nonsense boredom snacks or angry treats. I eat when i am hungry because I am not afraid to post the things I NEED to eat. emoticon



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GRAVITYFIGHTING Posts: 2,585
4/19/18 11:51 A

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In tracking my food I pay most attention to nutrients - I have learned I need to increase potasium and my carb intake - also has shown me that I eat a bit too much "healthy" junk food!

SABLENESS's Photo SABLENESS Posts: 7,040
4/19/18 10:10 A

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That's easy: I've learned that my portion estimating wasn't nearly as good as I thought it was. I've learned that tracking everything ensures that I nibble less because I'll have to track it. I've learned that the suggested calorie range on SP, especially if adjusted for activity level, doesn't exactly fit; if I ate on the medium or high end of that range, I'd be steadily gaining weight instead of losing. I've learned to make adjustments when one meal has been higher calorie than usual, when I plan a treat, or know I'll be going out to eat. That tracker is one of the best tools SP offers!

"Sable"
Clearwater, FL
Eastern Standard Time
Fitbit Charge 2 user

"It does not matter how slowly you go as long as you do not stop." Confucius


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HAWKTHREE's Photo HAWKTHREE SparkPoints: (66,848)
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4/19/18 7:09 A

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I have learned that you can be following a specific diet and still gain weight if you are eating too many calories for your own life style, body style etc.

----
There is no such thing as the final success in life. What is really meaningful is the courage to face the next minute, the next hour, the next day.


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (299,844)
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4/18/18 8:23 A

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Tough to stay within sodium recommendations.
I tend to eat too much fiber. Filling up on veggies is not all good!
My weight is better when I measure and track conscientiously.



My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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MOTTSIE's Photo MOTTSIE Posts: 197
4/18/18 8:19 A

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Whole, unprocessed foods are best.

There are calories in fruit- stop eating unlimited fruits because it’s a healthy food.

Calories add up quickly

Tough to get recommended fiber 🙁



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KMILLER31 Posts: 2,442
4/16/18 8:36 P

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There are calories that count in healthy foods as well as in junk food

CLMART3's Photo CLMART3 SparkPoints: (5,659)
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4/16/18 9:22 A

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I learned why I developed diabetes. If I had done this 5 years ago, my life and health would have been different. I am now aware of what I eat and what I should not eat. In two months, I have started turning my life around for the better. I think this will have to be a life-time commitment. I owe myself this much.



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CRE8TALIFE Posts: 3
4/15/18 1:57 P

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I've learned to just keep going--even though the weigh loss is really slow for me.

I can see that I'm improving my diet--and making better choices, like drinking less wine which leads to fewer after dinner snacks. That keeps me motivated even when I only lose a couple of pounds in a month.

I try and focus on the whole picture: eating in balance with cardio/weights and outdoor activities that are good for my soul.

STALBOTT48's Photo STALBOTT48 SparkPoints: (18,109)
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4/12/18 4:16 P

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My portion sizes were way out of line. I learned 1 serving of spaghetti is a half cup so when I was eating at Olive Garde it was 6 servings. Oh my.



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POLSKARENIA's Photo POLSKARENIA SparkPoints: (158,134)
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4/12/18 2:18 P

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Allow yourself to eat what ever you want and you won't feel deprived.
Edit - just watch the quantities!

Edited by: POLSKARENIA at: 4/13/2018 (05:37)
Renia ,
London GMT and Lavalette, France GMT +1



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MAMAPINKY's Photo MAMAPINKY Posts: 124
4/12/18 11:15 A

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I've been weighing, measuring and tracking my food for almost 4 months now. I've learned that:

- Eating 3 moderate, healthy meals a day (and a healthy snack or two) helps me function much better instead of grazing throughout the day.

- Guessing or estimating portion sizes is bound to lead to overeating. I have to rely on my measuring spoons, cups and scale to get an accurate reading of how much I'm putting into my body. My eyes lie to me!

- I don't drink nearly enough water in a day. Still a big challenge for me.

- It's shocking how much salt is in packaged foods.

emoticon

"Not all of us can do great things. But we can do small things with great love".

~Mother Teresa


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CLMART3's Photo CLMART3 SparkPoints: (5,659)
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4/12/18 9:44 A

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It's open my eyes to knowing what you are putting in your body and how important that is. Food is only a part of getting healthy but it is crucial because no matter how much you exercise, you have to eat right also to see results.



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CNOONAN15 SparkPoints: (100)
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4/12/18 9:00 A

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I have noticed that the tracker doesn't always work!! Like today!!

BROOKLYNGAL53 SparkPoints: (40,054)
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4/11/18 11:44 P

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I've noticed that I am not getting enough minerals in my diet, and I am now adding supplements to my diet until I can adjust my diet to take in proper nutrients.

JEANKNEE's Photo JEANKNEE Posts: 19,729
4/11/18 9:01 P

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I have tracked nutrition consistently since late December 2013. I have learned a lot!

I learned that the Spark Recommended macronutrient targets do not support my body. I am under the care and guidance of my Primary Care Physician and a Board Certified Clinical Nutritionist.

I also learned that I had a chronic inflammatory condition and, again with guidance from my physician and the nutritionist, some food intolerances have been identified and those foods removed from my diet.

I feel much better and have maintained at/below my initial goal weight since June 2014.

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Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 116

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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THICK611 Posts: 138
4/11/18 6:15 P

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I have learned how mindful eating lets you see what improvements you need to make.

WE CAN DO IT!


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CASEYTALK's Photo CASEYTALK Posts: 1,377
4/11/18 4:09 P

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Like others, I've learned there's a LOT of sodium in the foods we eat.

I've also learned it's hard to get enough potassium, even though I'm a vegetarian.

I've learned that by planning ahead, I can have a treat -- a glass of wine, for example -- and, because it fits into my daily calorie range, it tastes MUCH better without the guilt.



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BOB5148 SparkPoints: (523,935)
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4/11/18 7:09 A

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Watch out for the food



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RADIOWIFE's Photo RADIOWIFE SparkPoints: (1,510)
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4/11/18 5:41 A

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I have learned I have much more to learn

LOTUS737's Photo LOTUS737 Posts: 3,979
4/10/18 12:12 P

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I really like carbs and they could easily make up the majority of my intake! I need to be sure to eat enough protein on vegetarian days. Some foods just have too much salt to incorporate into my diet.

Healthy choices and actions have positive impacts, even if the scale doesn't move!

Re-start: 1/2/18, -10 met 1/30, - 20 met 3/27, -25 met 4/18
30 lb target:5/10


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JOANNEJI's Photo JOANNEJI Posts: 1,675
4/10/18 8:53 A

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I have learned that tracking food and activity is vital to maintaining my weight, and that it takes a lot of exercise to balance out a bad food choice.
Also, planning ahead is very important for me! It is easier for me to eat lightly during the day if I know I am going to have popcorn at the movie that evening, than it is to try to make up for that popcorn the next day by cutting back on food and increasing exercise. The incentive (popcorn) has already been consumed!

Location: Stettler, Alberta, Canada


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ELIZABETHLAKE63 SparkPoints: (2,039)
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4/8/18 9:36 P

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I’ve learned the same thing, plus the fact that most of ‘my’ healthy choices have too much fat too. Food I thought wasnt fat at all. What a surprise those reports give you. Glad I’m watching so close.

LUANN_IN_PA Posts: 26,423
4/8/18 4:47 P

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I have learned that there is too much sodium in food.

"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
~ 7 Years in T
OHMEMEME's Photo OHMEMEME Posts: 612
4/8/18 4:38 P

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I'm more aware of macros and can pretty much choose wisely to eat about 30/30/30 of carbs, protein, fat which seems to be a good thing for keeping me full, satieted, and at a healthier weight. I'm also learning how to increase good fats and proteins while lowering carbs therefore feeling better. Tracking has also taught me how to eat "strategically" if I want to incorporate out of the ordinary food and prepare for indulgences. This has eve loved over almost seven years on Spark!

Edited by: OHMEMEME at: 4/8/2018 (16:40)
A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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STRNGNGRNDED's Photo STRNGNGRNDED Posts: 5,972
4/8/18 1:46 P

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I eyeball serving sizes really well~



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URBANREDNEK Posts: 700
4/8/18 1:41 P

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I learned that quite often the "healthiest" option (that is, the option with the most vitamins and minerals) is the option that is higher in fats.

In order to optimize micro-nutrient intake, I now most often opt for salmon instead of cod, chicken thighs instead of chicken breasts, turkey thighs instead of turkey breast, make a point of adding in nuts or nut butters to the majority of fruit servings, and adding in olive oil or avocado oil or butter to the majority of vegetable servings.

The added bonus is that along with all of the extra nutrition, I'm finding the foods more satiating and they just plain have more flavour!

FISHGUT3's Photo FISHGUT3 Posts: 17,318
4/8/18 11:14 A

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lots of sodium in everything!



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MY__JOURNEY Posts: 6
4/8/18 9:50 A

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Even though I believed I had a good understanding of my daily caloric intake, I discovered that I had been over eating by 500 - 1000 calories per day just by allowing myself those cravings for a quick chocolate bar or the office lunchroom offerings. Sobering



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