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If someone needed advice losing weight, what are the top three things you would tell them?

I need some direction.

Sat. Jan 5, 7:21pm

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Number 1: You have to exercise!!!

2: At first write down everything you eat and count calories to see about how much you're eating in day.
3: Make a few food adjustments at a time, don't go from all junk and crap to only 1200 calories of carrots and rice cakes. Concentrate on lean proteins, fruits, veggies and whole grains.

Saturday, January 05, 2008, 7:26 PM

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It would depend upon where the person is starting. My advice would be different for someone who has a lot of weight to lose vs. 10 pounds. Generally, though -

1) Become aware of calories and portion sizes
2) Include resistance training in your exercise
3) Drink lots of water (for lots of reasons, among them to avoid liquid calories!)

What's your story, OP? Where are you starting? Are you brand new to this? Have you been spinning your wheels for awhile? Where do you need direction?

I find a good weight loss book to be quite helpful and motivating, too. What kind of approach do you like - no excuses? (Business Plan for the Body by Jim Karas) direct but gentle? (anything by Bob Greene)

Saturday, January 05, 2008, 7:42 PM

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For someone who's fairly resistant to dieting but still says she wants to lose weight, I'd recommend the following to get them started on the right road. These are the things that made the biggest impact on my ability to stick to a diet, because they truly work at shoring up self-control and staying focused:

1) Eat breakfast: Cereal w/skim milk or yoghurt, plus a piece of fruit
2) Preceed lunch or dinner (or better yet, both) with vegetable soup or salad
3) Walk once a day for 20 minutes, building up to twice a day for 15-20 mins each

Saturday, January 05, 2008, 8:52 PM

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Though I agree that exercise is VERY important if you are in a place where you cannot exercise don't let it stop you . You can make healthy changes and lose weight without exercise.

That said, for me,
1 Add veggies to everything. It makes a more filling meal and adds very little calories and they are good calories.
Find foods that you like and make them healthy.
Make it a lifestyle to eat healthy and take care of yourself. Your body will thank you for it.

2 Do what you can to find why you eat as much as you do, assuming that is the problem. For example I am a emotional eater. So I have to watch it really closely when I am under stress and find new things to fill my time and energy to keep my mind off of food.
Find something to motivate you.

3 Log everything you eat. It makes you more aware of what is going in your mouth and in a situation like peertrainer you are more accountable. For me, I don't like to look like I am not eating right and so I then eat better knowing I have to be honest and in turn I am honest with myself.

4 I have to add one more. Visualization.
I find it very helpful to visualize what my life will be like when I lose the weight. Or what I will look like. when I get to a place where it is really difficult and I want to eat something that is not healthy I think, which do I want more? The food or the life that I have lost out on up to this date. The answer is always, I want to have a life. It makes it that much easier to not have what sounds so good.

Good luck

Saturday, January 05, 2008, 8:56 PM

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People ask me this all the time. I tell them...

1. Cut out regular soda and juice. Stop drinking your calories.
2. Write down everything you eat and count calories. Its all about calories in and calories out.
3. The most important thing is to make the decision you are going to change and never look back. You might have little setbacks but its not about how quickly your journey goes but just that you are headed in the right direction.

Saturday, January 05, 2008, 10:20 PM

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My advice would depend on....

whether or not you have just a little to lose or if you're dealing with a bigger problem (no pun intended). Assuming that it's the latter, I would say...

1. Don't diet. Diets are very hard to stick with long term. Learn to use portion control, and enjoy all foods in moderation.

2. Exercise. I don't personally love getting all sweaty, but I know that it's a necessary ingredient in losing weight and staying healthy.

3. Find materials that continue to motivate you. Since this is a problem I've had for most of my life, I find that reading great books that are encouraging in a living healthy life are great. Don't limit yourself to just diet books, read books that will inspire you spiritually and emotionally as well.

4. (You said only three, but this one is very important) If you've struggled with losing weight for a long time like I have, it's important to know that we need strength far greater than we possess on our own. Turn to God and allow Him to help you.

I wish you much success in your journey.

Saturday, January 05, 2008, 10:55 PM

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OP here. I feel like I have been struggling with my weight since about 9 years old (I'm 26 now). I've been able to lose 1/2 my extra weight with PT over this last year, but I've been almost stalled for the last 6 months (I would only lose or gain a lb. or two), and I still have 18 lbs. to lose. I was wondering if I was overlooking something. If there was advice that I had never heard/tried/or read. Thank you so much for posting on here.

Since "staring over" a week ago, I have lowered my calories, am working out 5 days per week, and have written down all the reasons I want to lose the rest of this weight. It seems to be working so far.

Maybe I was scared of reaching my goal for some reason? I think I'm over that now. I think I've found my direction.

Thank you so much for previous advice and any advice given in the future. I will refer back to this thread if and when I'm feeling lost again. It's like my mind plays tricks on me, ya know?

Sunday, January 06, 2008, 9:45 AM

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weight loss tips

I think the most important things have been covered but I woud add-stay away from man-made processed foods as much as you can. many of us will not overeat sweet potatoes, veggies, lean protein but eperience no sense of satiation with chips, cookies, crackers, pretzels, we're not done til the food is all eaten.
being in a supportive group on PT also helped me because by reading their logs and posting, I saw how much less my fellow group members were eating than I was and it did "keep it real" for me what I need to do to see the scale go down.

Sunday, January 06, 2008, 1:48 PM

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1) Start writing - what you eat, when you eat, why you eat = It puts things into perspective even when you aren't ready to get hungry...
2) Drink more water - if you do this, weight will come off the first week
3) Start moving - you will become aware of how much TV you were watching

Sunday, January 06, 2008, 1:56 PM

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Amen on the TV watching! When I start to make excuses now for not going to the gym (i.e., "I don't have the time") I think about the 2-3 hours I spend almost every night in front of the boob tube. I know that will continue to help me. Thank you for saying that out loud! :)

Sunday, January 06, 2008, 2:55 PM

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1. Join Peertrainer for support

2. Know Portion Control

3. Exercise

Tuesday, January 29, 2008, 5:11 PM

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1) Count Calories!!!!
2) Create a Caloric deficit by eating!
3) Create a Caloric deficit by exercising!


Tuesday, January 29, 2008, 5:13 PM

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1) log all food intake and workouts
2)get up and move what ever you ,walk,sing,play w/ your kids
3)eat colorful meals, every meal should have a natural color sorry no fruit loops

Tuesday, January 29, 2008, 9:13 PM

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1) Exercise
2) weight training
3) Did I mention exercise??

Tuesday, January 29, 2008, 11:44 PM

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Exercises - cardio, weight and resistance training
Food - whole food, lots of water!
Consistency and discipline!

Wednesday, February 06, 2008, 2:54 AM

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I bought the book "The Beck Diet Solution" This book works w/ ANY diet (prefer lifestyle change) you are using. You go day by day, having different goals for each day, making it easier to add to your normal routine, I love it, this book has been very helpful. I highly recommend this book. I bought it off of half. com w/ shipping for 9.99. You might be able to find it cheapier on ebay, but I didn't want to wait for the bidding to be over, I wanted to start right away. Good luck w/ you journey. Here are my 3
1. portion control added w/ eating mindfully, slowly, taking drinks in between bites & putting down the utensils
2. journal, journal, journal. plan your meals ahead for the next day, then cross off what you ate, or had to replace. BE ACCOUNTABLE FOR EVERY CALORIE GOING INTO YOUR MOUTH.
3. exercise, at least 1/2 hr a day, walk to the store, walk around the house while on the phone, walk in place while watching your show, whatever it may be just get up & move.

Wednesday, February 06, 2008, 9:01 AM

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my top three things would be:

1) drink plenty of water
2) exercise (and don't forget to push yourself when you hit a plateau)
3) don't expect miracles overnight - "slow and steady wins the race"

Wednesday, February 06, 2008, 9:34 AM

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1.BE PATIENT. It takes time for your body and mind to make permanent changes. And 2.DON'T GIVE UP. Never never never give up, even when it seems it's not working, not worth it, and no fun--tell yourself giving up just isn't an option. 3. BE KIND to yourself. We're our own worst enemies, beating ourselves up over mistakes and failures. Don't listen to the inner critic, replace those messages with encouraging ones.

Hey, that's good advice---I ought to actually follow it myself.

Wednesday, February 06, 2008, 1:50 PM

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Bump - for the new person looking for identical info in another thread.

Tuesday, April 29, 2008, 12:45 AM

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1. People say, "why diet hungry"? or whatever - BULL#$&^
get over it to lose weight you will be hungry and that is fine - tough it out.
2. hard cardio + weights five times a week
3. healthy food fills you up better.

Tuesday, April 29, 2008, 1:28 AM

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3 things I'm learning that seems to work for me

1. Know yourself and do what works for you!
2. Make small, slow changes that you can live with.
3. Find some form of physical activity that you can do and work up from there.

My #3 is my focus this week. I have my son working on our bikes so we can start riding them! Its been years----many, many years!

Wednesday, April 30, 2008, 7:12 AM

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1. Add up the calories in all your foods and make sure you are eating less than you need (I agree w/ PP - you will have to be hungry sometimes - not all the time, but sometimes).

2. Sweat for at least 30 min 5-7 days a week. If you are not sweating, you arent working hard enough.

3. Spend 80-90% of your grocery money on fruits and veggies.

Wednesday, April 30, 2008, 12:39 PM

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Don't eat as much, but eat healthy food
execise more
If you mess up on a day, don't give up just restart the next day

Thursday, May 01, 2008, 12:50 AM

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eat more vegetables than you thought humanly possible, juice, soups, whatever it takes.

Cut down on sugar and focus on reducing overall sugar intake

Find a wide variety of outdoor activities. It has to be fun.

Thursday, May 22, 2008, 9:16 PM

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1 However you choose to, limit the number of times you release insulin per day
2 Find exercise you actually enjoy- it doesn't have to be intense- but it has to be attractive to you
3 Log your progress with an eye towards more vegetables and cut out sugar

Thursday, May 22, 2008, 11:06 PM

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Read 8 weeks to optimal health and join peertrainer.

Friday, May 23, 2008, 9:39 AM

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