Does anyone have any tips or tricks that have helped them keep the weight off?



Some of the ones that really helped me along the way are



1. Eating 6 smaller meals a day.

2. Bringing lunch to work.

3. Getting rid of clothes that have gotten too big. (Its easy to get them to fit again)

4. Quit drinking beer.

5. Stopped drinking regular Sodas.

6. Learning how to eat right

7. Short, mid, and long range goals

8. Telling people about my goals - Kept me accountable

9. Water

10. Adding vegetables to meals

That is a great list. I would like to add one:



Hunger = Danger



Never get hungry, if you get too hungry, you will eat anything and probably too much of it.

1. Keeping a food journal and exercise/day journal

2. avoid the pastries and ice cream, soda

3. Binge day isn't "to binge the entire day"

4. Never skip out on breakfast

5. if there is fish, skip on the chicken. if there's chicken skip on the meat, if there's meat, make sure its lean

6. if there's salad - go for it!

Kassy - a food journal is huge. I forgot about that one. I used www.fitday.com to track calories, macronutrients, activies, etc. It really helped me a lot.

Thanks John, I'll check that out!

The biggest difference for me was flip flopping my meals.



What I mean is.. I eat a hearty breakfast, sensible lunch and a small mostly protein dinner.



By eating the majority of my food earlier in the day, I give my body more opportunity to burn it off. I also find that planning my breakfast out and eating it before I leave the house helps ward off giving into cravings & etc. The building I work in has tons of fast food restaurants on the first floor, and walking through there in the morning it is too easy to grab something unhealthy if I'm hungry. If I've already eaten.. I don't even notice it!

I FOUND THAT ASKING NABORS IF THEY WANT TO WORK OUT WITH

HELPS YOU TO STAY ON TRACK. ALSO GET A BIG DOG TO WALK WITH

OR LITTLE ONE . FIND A 24 HOUR STORE LIKE WALMART WALK AROUND

LOOKING LIKE YOUR GOING TO SHOP AND THEN BUY SOME GUM

AND YOU WILL FEEL SAFE AS YOU WALK LATE A NIGHT IN A BIG STORE

I DO IT IN WINTER. DRINK ICE COLD WATER MAKES YOU FEEL FULL

AND CHEW ICE FOR THE FEELING OF BEING FULL

ALSO IF YOU CAN FIND SOMEONE WHO WANTS YOU TO BE THERE

PERSONAL TRANER YOU WORK THEM HARD AND GET A GOOD WORK

OUT YOURSELF

I interviewed a woman, Tricia Cunningham, on my previous podcast, Fat Guy Radio, that wrote a book on eating just this way. I couldn't do it. By the end of the day I was starving. And like Marty pointed out, hunger=danger, and it was for me.



Russ

Same here. Breakfast is my largest meal, but I gotta eat later as well.

Wow,



You guys really know your stuff! Here is a little trick to shave off some calories.



One of the "negative calorie foods" that we talked about is lettuce. Did you ever thinking of saving 150-175 calories by having a sandwich in huge lettuce leaves instead of bread?

Protein Style at In-N-Out, you probably don't have them in Canada.



http://www.tiburon-belvedere.com/cgi/home.cgi?c=In _N_Out

I use the Nike+ for my ipod- I love it! You can challenge others and set running goals as well. Check it out:

http://nikeplus.nike.com/nikeplus/



I also go to Mapmyrun.com, the program allows you to map your own runs as well as use other runs ppl have posted- it also allows for feedback....cool site!

These are def some great ideas! I agree with the smaller and more frequent meals as well. Also, if anyone has Comcast cable, there are some great 15-30 min work outs. Everything from walking to lifting to belly dancing. I find that when I get quite busy or too tired to make it to the gym in the cold, I remind myself that it will only be 20 mins and put it on. Ive invested in decent hand weights and a balance ball, so I can maximize a couple of these work outs a day!

I think just trying not to eat box foods has helped me tremendously. There are exceptions- whole grain rice or pasta, Fiber One cereal ( This stuff really helps me stay full and a huge source of fiber), 94% fat free popcorn, and water mix in's. I eat one splurge item a week without guilt. This is often BBQ and I order the kid's meal for the portion size. I also always have a piece of clothing that is my next goal- the scale may say no change, but jeans will tell a diffrent story!



Keep up the good work.

When I get home from shopping for groceries, I cut/bag/separate everything into individual portions. This way it's easy to keep track of what and how much I'm eating.



Because I have problems with saying no, or knowing when to stop eating something, I keep carrots at work to munch on. I've been known to go through a pound a day on occasion, but I think it's better than eating candy, chips, pretzels, etc.