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Honest Accounting

Friday, May 21, 2010

Today I am 231.8 which is 1.8 pounds higher than when I started SparkPeople. However, I am not discouraged. Since I started I have developed many healthy habits such as eating veggies and fruit and drinking water. Also, I have exercised more this year than in the last five combined. This past week I exercised more than the entire month before it (0 minutes). Therefore, I can feel good about my accomplishments even though I am going backwards on the scale. Also, I can see and feel more muscle and I am happy about that. I will be curious to see my measurements on the first of June.

I have faithfully tracked my food and I can say with reasonable assurance that I am eating healthy food overall--just too much!

I welcome any advice from out in SparkLand!
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Member Comments About This Blog Post
    Everyone is so awesome here and gave fabulous advice, especially the sodium stuff. I just never knew how important that was.

    When I started I just worked on eat smaller meals. So I purchased 1 cup tupperware and packed six of these a day with anything I wanted just so I could get used to smaller portions. It was non-scientific but I am not a scientist ;) It really helped me a lot to just eat smaller meals and then gradually I learned about stuff like sodium and the "proper" way to do things and now I just do the proper way for me. It is a process but you are gonna love how life changes.

    Anyway - I know you will figure this out with that brilliant brain of yours. XO

    Much love. Cheers.
    4085 days ago
  • MAIA2011
    Thanks to everyone for your thoughtful meaningful comments! I do struggle with sodium (and too much fat, as well). I use the nutrition tracker and track nutrients including fiber ( I am always high on that) and protein (always in range but over 60 grams). I track saturated fat and tht is usually OK. As I said, veggies and fruit are no problem. I also drink more than 8 8 oz glasses of water per day. I use the calorie range currently suggested by SparkPeople. Of course, I do go over. I will use the suggested link and see if things change. I will continue to watch my Na+ intake! Thanks again to all the awesome people in SparkLand!
    4091 days ago
    I don't deprive myself. I just try to read articles on nutrition and track all my food. I admit I have days where I have lots of calories left so I kind of splurge on dinner, and I have days where I haven't been as careful with my nutrition so I have very little left for dinner. And I adjust accordingly. I'm still eating the same kinds of foods I've always enjoyed so I don't feel the urge to binge like I have in the past. I am watching my portions. Part of what is helping me is just having the knowledge and awareness of where I should be and what is in certain foods. So when I go out to restaurants, I plan before I get there.

    For example, when I go to Red Robin, I enter food on the nutrition calculator. I have experimented quite a bit, by substituting different bread, cheese, and sides. On occasion, I'll have their fries, but I have also substituted baby carrots in place of the fries. And I only eat half of my burger. I don't drink soda much anymore (except as an occasional treat), and I instead have water or milk (no more than a glass or two a day).

    I have been tracking my fiber intake from the beginning, but I'm not always good at hitting it. I'm a chocoholic, so I have found that fiber bars help my sweets cravings and help me get a little more fiber too. I have been pretty good at not adding salt to foods I'm cooking for quite some time, so I never thought my sodium intake was a problem. But once I started tracking that, I realized that it is a lot easier for me to go over the sodium amounts than I ever thought.

    The good thing is you can tweak what you're doing just a little bit here & there to find something that works for you and gets you the results you want. Besides, I know you're getting back on track after having an off month, so it's understandable that things might not all be exactly where you like. Hang in there, and you'll get there!
    4092 days ago
    You've got a great attitude - losing weight is a simple scientific formula, calories in vs calories out...the results follow if you keep that in mind. You're off to a good start and you're creating new, lasting, healthy habits.

    So I say well done!
    4092 days ago
    You have great advice here so I won't repeat it! Congrats for establishing those healthier habits.

    4092 days ago
  • KARVY09
    Definitely follow the advice of the posters below me.

    I'd make an aggressive weight loss goal of 1.5-2 or more and see if that range works for you for a bit. It should be around 1400-1800, I would say. Obviously this will change depending on your calorie burn.

    Watch your sodium. If you know you are going to have a higher sodium meal, definitely eat "cleaner" for the rest of the day, drink a lot of water, eat a lot of fruit and veg.

    Fiber will make you feel fuller, so definitely try to get a lot of that in your day. Generally if I eat a lot of fruit and veg, I feel satisfied for the rest of the day. Stay away from those 100 calorie packs and just eat fruit, nuts, yogurt for your snacks when you can.

    Use a food scale and measuring cups in the very beginning so you can get an idea of how much 50 grams is, etc.

    You can do this!
    4092 days ago
  • LDY_ALI_79
    I think the key is portion size, staying within your calorie range generated by spark & fiber intake. I noticed once I have at least 20-25 g of fiber I feel so satisfied. Also I follow Jillian Michaels food plan for normal oxidizers. It's in her making the cut book. The selection of choices for breakfast, lunch, dinner & snacks are amazing.

    I never thought I would like natural almonds but now I do. Those 28 almonds (1 serving) makes me full as posed to 1 oz of chips. The both total 160 calories.
    One other revelation was eating 1 toast with cinnamon & splenda with 1 cup of cottage cheese. I was so against it but now I'm satisfied.

    I hope this helps and I wish you much success!

    4092 days ago
    Lots of people will say that they are eating healthier (ie more fruits and veggies) but not losing because their portions will still huge.

    Sodium is a HUGE killer for me. One day of not drinking at least 6 glasses of water and I'm gaining. I track mine on my nutritional tracker. Sometimes just ONE meal the night before the weigh-in that is high in sodium can really throw the scale off. If you aren't tracking sodium try doing that. You'll be shocked at how much sodium is in some foods you thought you were safe with!

    Fibre was also a huge thing for me. I aim for at least 25 mg a day and somedays it's a struggle (I don't eat much fruit though so I struggle)
    4092 days ago
  • no profile photo CD2197697
    I know you're struggling with your food intake, it's hard to tackle. I found that increasing my fiber keeps me fuller longer and therefore I eat less, so that is the mainstay of what I eat. I also stopped eating "diet" foods, because they never actually satisfied me and I'd end up eating a lot more calories because of it. I'd much rather have a little bit of butter instead of a ton of "I can't believe it's not butter", or a little bit of hagen daz or ben & jerry's ice cream instead of a lot of fro-yo (unless I'm actually in the mood for fro-yo). A lot of people prefer to eat higher protein to keep them full. You can experiment and see what works for you. Little changes are more sustainable long-term instead of overhauling your entire diet at once. So, you might not even want to cut your calories down into range immediately...just slowly get them there.

    I also do not eat when I am not hungry (which is a major problem for a lot of people). It took awhile to learn what hunger & satiety felt like again (not severe stomach grumbling hunger that causes you to binge, or so full that you feel you're going to burst--just where you don't feel that you need to eat). These were things that I did back in 2007 when I started and kept up with them even through maintenance before this spring. I'm not even sure how I did it, but it involved spending a lot of time asking myself if I was actually hungry.

    Keep up what you're doing and you'll get there. This is a process.
    4092 days ago
    NEWYORKORCHIDS is 1,000,000% on the money. Follow her sage advice - I know that for me, lack of fiber and too much sodium were holding me back. That, and general portion size. I got myself a handy little digital scale at Target that really helped me to learn how much of something is appropriate (as it seems most of us suffer portion distortion!).

    You can do it! Congrats on developing healthier habits and making positive, lasting changes that work for YOU!
    4092 days ago
  • no profile photo NEWYORKORCHIDS
    Spark has this article that calculates what your calorie range should actually be depending on how much weight you want to lose each week. I'll find it in a second.

    I took a few minutes to browse through your tracker. It looks like you may be eating too many calories. Your fat content seems on the high side. Your protein looks better than most people. This past two weeks or so, I've been aiming for around 100 grams of protein a day and I've seen a difference on the scale because of it.

    Also - how's your fiber intake? And your sodium? If you fiber is low, things won't...move through your system correctly. I've found that aiming for 25 grams a day is a good target (that's where I'm at right now anyway). BUT, don't increase your fiber all at once, or else you can get gas pains in your belly.

    On to sodium - sodium is a BIG reason why people retain water. Just about everything has sodium in it (including diet sodas I noticed). The only way to combat sodium is to reduce it, or flush it out of your system by drinking excess water.

    By the way, how is your water intake? I slack with mine sometimes, but I really do notice a difference when I drink it versus the weeks that I slack a bit.

    OH! And, I'm not sure if you know this, but on the nutrition tracker, there is a section where you can add extra nutrients to track (so you could add fiber and sodium if you want or whatever else you wanted).

    I hope that this information is somewhat useful. I'll try and find that article now and drop it as a link on your page.
    4092 days ago
    Depends on the plan you choose. I love this site because you can choose any eating or tracking plan you want. I follow WW. Many people here follow Spark. I track 5-6 days per week and stay in the required ranges plus a little exercise. I know that Sparkers to the same thing. Once consistency sets in, and your body adjusts the scale will go down.

    I lost 2.2 my first month and then it picked up from there. At 231 I think that's a caloric range of 1600-1800 calories (This is an estimate) or in WW that is about 30-31 points.

    You may have a plan in place already. I'm sorry I can't be more helpful but I definitely got your back! emoticon
    4092 days ago
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