DDA's New Year's Weight Loss accountability Thread
- Thread starter my3princes
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ReAnSt
<font color=blue>BL II - Blue Team<br><font color=
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I got this from Sparkpeople.com and thought I would share.
5 Secrets of the 5%
What You Can Learn from Successful Dieters
-- By Mike Kramer, Staff Writer
More elusive than Bigfoot, more mysterious than the alien residents of Area 51theyre so anonymous, were tempted to ask "do these people actually exist?" Im here to tell you that YES they do exist. You may even know one or two.
Theyre the legendary 5% of people who have lost weight and actually kept it off for the long-term. If youve never met one these people before, dont be surprised. They prefer to stay relatively unknown. Having discovered the prized secret to a healthy lifestyle, they tend to enjoy their status and privacy.
But what about the other 95% of us who have struggled with weight loss and continue to do so? Are we doomed to a life of frustration and failure, with no promise of good health in sight?
Of course not! At SparkPeople, Ive witnessed a lot of these 5%ers in action. I wondered, what do they do differently than the rest of us? After a non-scientific review, I was able to boil it down to a handful of key strategies and tactics that are pretty common among people who succeed. For the first time, their secret is out. The doors are blown off. Join me in exploring these secrets and use them in your own life. Pretty soon, you can be part of this group too.
The 5%
1. Make It Public. The 5% generally dont keep their weight loss efforts to themselves. They recruit supporters. They ask for help. They swap war stories with friends. They give and take encouragement. Often a goal buddy is involved, or at least a positive, supportive friend who holds the dieter accountable. Studies show that just by writing down or announcing your goals, you automatically increase your chances of success. Keeping a Community Journal on the SparkPeople Message Boards is a non-threatening, productive way to make your goals public.
2. Pay Attention. A permanent, healthy lifestyle is created on purpose. Planning, tracking, reading menus, asking questions, following progress reportstheyre all part of the 5% strategy of knowing whats going on and preventing setbacks. This crowd doesnt believe in fooling themselves or relying on chance to make things happen. Usually (if not always) aware of the foods they eat, and on the lookout for opportunities to stay active, they know that good health is no accident. Nutrition Trackers and Fitness Planners play key roles in this strategy.
3. Enjoy Themselves. Theres a reason that a healthy lifestyle sticks around for this small minority. They make weight loss a positive experience and have fun with it. Because they feel good about their goals and their new habits, they also feel good about themselves and what theyve accomplished. Programs based on negative messages, dread, resignation, or criticism are doomed to disappear. Optimists are proven to reach more goals than pessimists. They also live healthier, longer lives.
4. Make Gradual Changes. The 5% know that permanent change is a process, not a 21-day event. Able to see what waits on the horizon, they spend time building a few small habits at a time, rather than diving into a program thats totally incompatible with their current lifestyle. Too much too soon is like moving to a new country and expecting to adopt the new culture and language in a week. It works much better if you simply stick around and pick up a few bits and pieces at a time.
5. Allow Themselves To Fail. Its a guaranteed certainty. Every one of the 5% has failed at some point along their weight loss journey. The difference is that they learned to forgive setbacks and refused to beat themselves up. Every failure is simply one step closer to ultimate success. With this outlook, and using lessons learned along the way, they kept these setbacks from turning into full-fledged disasters.
Not so mysterious, now that you know their secrets, huh? A permanent, healthy lifestyle may be closer than you think!
5 Secrets of the 5%
What You Can Learn from Successful Dieters
-- By Mike Kramer, Staff Writer
More elusive than Bigfoot, more mysterious than the alien residents of Area 51theyre so anonymous, were tempted to ask "do these people actually exist?" Im here to tell you that YES they do exist. You may even know one or two.
Theyre the legendary 5% of people who have lost weight and actually kept it off for the long-term. If youve never met one these people before, dont be surprised. They prefer to stay relatively unknown. Having discovered the prized secret to a healthy lifestyle, they tend to enjoy their status and privacy.
But what about the other 95% of us who have struggled with weight loss and continue to do so? Are we doomed to a life of frustration and failure, with no promise of good health in sight?
Of course not! At SparkPeople, Ive witnessed a lot of these 5%ers in action. I wondered, what do they do differently than the rest of us? After a non-scientific review, I was able to boil it down to a handful of key strategies and tactics that are pretty common among people who succeed. For the first time, their secret is out. The doors are blown off. Join me in exploring these secrets and use them in your own life. Pretty soon, you can be part of this group too.
The 5%
1. Make It Public. The 5% generally dont keep their weight loss efforts to themselves. They recruit supporters. They ask for help. They swap war stories with friends. They give and take encouragement. Often a goal buddy is involved, or at least a positive, supportive friend who holds the dieter accountable. Studies show that just by writing down or announcing your goals, you automatically increase your chances of success. Keeping a Community Journal on the SparkPeople Message Boards is a non-threatening, productive way to make your goals public.
2. Pay Attention. A permanent, healthy lifestyle is created on purpose. Planning, tracking, reading menus, asking questions, following progress reportstheyre all part of the 5% strategy of knowing whats going on and preventing setbacks. This crowd doesnt believe in fooling themselves or relying on chance to make things happen. Usually (if not always) aware of the foods they eat, and on the lookout for opportunities to stay active, they know that good health is no accident. Nutrition Trackers and Fitness Planners play key roles in this strategy.
3. Enjoy Themselves. Theres a reason that a healthy lifestyle sticks around for this small minority. They make weight loss a positive experience and have fun with it. Because they feel good about their goals and their new habits, they also feel good about themselves and what theyve accomplished. Programs based on negative messages, dread, resignation, or criticism are doomed to disappear. Optimists are proven to reach more goals than pessimists. They also live healthier, longer lives.
4. Make Gradual Changes. The 5% know that permanent change is a process, not a 21-day event. Able to see what waits on the horizon, they spend time building a few small habits at a time, rather than diving into a program thats totally incompatible with their current lifestyle. Too much too soon is like moving to a new country and expecting to adopt the new culture and language in a week. It works much better if you simply stick around and pick up a few bits and pieces at a time.
5. Allow Themselves To Fail. Its a guaranteed certainty. Every one of the 5% has failed at some point along their weight loss journey. The difference is that they learned to forgive setbacks and refused to beat themselves up. Every failure is simply one step closer to ultimate success. With this outlook, and using lessons learned along the way, they kept these setbacks from turning into full-fledged disasters.
Not so mysterious, now that you know their secrets, huh? A permanent, healthy lifestyle may be closer than you think!
PNO4TE
I used to be the DIS Musician and a Jamborini...
- Joined
- Jul 14, 2001
- Messages
- 31,531
ReAnSt said:
This is perfect for me today, Becky. thanks! I think I have done pretty well on the other 4 over the past 10 months, but last night I REALLY failed and woke up this morning feeling badly.
My main downfall for dieting seems to be sweets, and Halloween brought along lots of those which I decided I could try. Nope... didn't just eat one... ate many. And I work up feeling really "nasty" and angry with myself. I needed to read this first thing this morning. I will move on from this and start anew this morning. Thanks for having this on here just for me!
PNO4TE said:This is perfect for me today, Becky. thanks! I think I have done pretty well on the other 4 over the past 10 months, but last night I REALLY failed and woke up this morning feeling badly.
My main downfall for dieting seems to be sweets, and Halloween brought along lots of those which I decided I could try. Nope... didn't just eat one... ate many. And I work up feeling really "nasty" and angry with myself. I needed to read this first thing this morning. I will move on from this and start anew this morning. Thanks for having this on here just for me!
I know what you mean, Elin! This year I stocked up on candy that I don't like. Things like gummy candies, and sweetarts, etc. I stayed away from chocolates, etc. I did allow myself to buy one package of junior mints, and I will allow myself one box of those. The next trick is not raiding the kids loot bags after trick or treating!
Don't beat yourself up, though. You've done awesome! I just know that this little blip will not set you back!
PNO4TE
I used to be the DIS Musician and a Jamborini...
- Joined
- Jul 14, 2001
- Messages
- 31,531
Glynis said:
Thanks for the pep talk, Glynis. I cannot believe I made it through Valentine's Day and my birthday with nary a slip up, but Halloween caught me unawares. Anyway, I am not letting it get me down and am already back on the wagon this morning.
ReAnSt
<font color=blue>BL II - Blue Team<br><font color=
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PNO4TE said:
Elin you are doing fantastic
just make better choices in the future and don't beat yourself up over your past choices their is nothing you can do to change them. 
You can only do better in the present and future.Part of the reason why I shared it was because I know from now till the end of the year is hard for most people. I have been slipping the last week I am PMSing and it is driving me nuts, because I know better. Most of the time I don't let myself finish whatever I start but end up eating a little bit of everything. I'm not letting it get me down, I have also been busier which is leading to less excercise.
This happened before when I was working insane hours and I took like three to 4 months months off and restarted, I don't want to do that again. It is in the past now and I can't do anything to change it. I just need to better in the future by sticking to eating healthy and excercise.
Disneygrl36
Happy DVC member!!!!
- Joined
- Jul 19, 2004
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- 4,269
Hi 
everybody.
Thanks so much for that 5% post Becky...great motivation & I can see that I have done some of those things along my journey & think that is why I continue to keep on swimming
.
I did not go weigh in tonight but will be going to weigh in at tomorrows meeting instead. The last couple of weeks have been kind of tough for me but I have stayed on program this week. Don't know if I will have a loss or not, but still feeling good about my progress most of the time.
Thanks for always being here for support & encouragement & with the right messages at the right time.
You guys rock.
P.S. Happy Halloween.
everybody.Thanks so much for that 5% post Becky...great motivation & I can see that I have done some of those things along my journey & think that is why I continue to keep on swimming
.I did not go weigh in tonight but will be going to weigh in at tomorrows meeting instead. The last couple of weeks have been kind of tough for me but I have stayed on program this week. Don't know if I will have a loss or not, but still feeling good about my progress most of the time.
Thanks for always being here for support & encouragement & with the right messages at the right time.
You guys rock.
P.S. Happy Halloween.
my3princes
<font color=red>Looking for a milestone to claim<b
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Happy Birthday Melanie.
Thanks for the motivation Becky. I can see how all of those things would contribute to lifelong success. I knew that today would have lots of temptations so I planned ahead. I chose the lowest point things for breakfast and lunch. I had only used 6 of my 20 points when I picked up Chris at 4:30 PM to take the kids out trick or treating. My other important factor was to make myself weigh in tonight as I do every Tuesday night. So we went to our local mini mall that always has a safe trick or treat from store to store. Candy isn't really too much of a temptation to me so that was pretty easy. Then I went and weighed in (in costume) I lost 2.2 lbs
Next we went to the fire station where they have a big community trick or treat party. They had pizza and cookies and apple cider as well as full sized candy for the kids. I had one piece of pepperoni pizza and 2 sugar cookies (which are definitely my weak point). Pizza was 5 points and the 2 sugar cookies were another 8 for a total of 13. I have had a ww chocolate muffin since we got home. So I'm around 22 points for today, and my goal is 20 so that isn't too bad at all. It is much better than it would have been on past halloweens. I feel really good about staying on track. Chris loved my costume so I'm sure I burned a few calories after the boys went to bed 
Here is my costume
Yes, there are shorts under the handkerchief skirt. I was going for pirate, but my kids thought I looked more like a gypsy.
Deb
Thanks for the motivation Becky. I can see how all of those things would contribute to lifelong success. I knew that today would have lots of temptations so I planned ahead. I chose the lowest point things for breakfast and lunch. I had only used 6 of my 20 points when I picked up Chris at 4:30 PM to take the kids out trick or treating. My other important factor was to make myself weigh in tonight as I do every Tuesday night. So we went to our local mini mall that always has a safe trick or treat from store to store. Candy isn't really too much of a temptation to me so that was pretty easy. Then I went and weighed in (in costume) I lost 2.2 lbs
Next we went to the fire station where they have a big community trick or treat party. They had pizza and cookies and apple cider as well as full sized candy for the kids. I had one piece of pepperoni pizza and 2 sugar cookies (which are definitely my weak point). Pizza was 5 points and the 2 sugar cookies were another 8 for a total of 13. I have had a ww chocolate muffin since we got home. So I'm around 22 points for today, and my goal is 20 so that isn't too bad at all. It is much better than it would have been on past halloweens. I feel really good about staying on track. Chris loved my costume so I'm sure I burned a few calories after the boys went to bed Here is my costume
Yes, there are shorts under the handkerchief skirt. I was going for pirate, but my kids thought I looked more like a gypsy.
Deb
TinaLala
Hold My Table at Ohana's I'm on My Way!
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This is it! This is the toughest time for many of us...Halloween.
Last night my friend and I walked the miles while the girls rode in a golfcart (I know that's cheating) with DH and I felt pretty good about it. I thought I could be strong against the dark side of the chocolate legion, but then I sat down to my laptop to review the Disboard and there next to me was the dreaded bowl of candy. Suddenly my hand slipped over to the bowl and then next thing I knew I had a candy bar in my mouth. Thankfully I stopped myself after two and walked away. This morning I promptly placed the bowl way on top of the refrigerator and I'm hoping it will stop calling my name.
I will be strong, I see all of your successes and words of advice and I know we can all get through the bowls of candy together! I will be tossing one handful of candy into the trash a day and that will be my success!!
I just wanted to post this incase anyone else is being swayed by their bowl of Halloween candy - that we CAN BE STRONG!!
It doesn't have to control us. 
On that note I'm running down to the treadmill for my daily workout and I will think of all of you while I pass by the bowl of doom!!
I love Halloween, but boy do I hate it too!
Last night my friend and I walked the miles while the girls rode in a golfcart (I know that's cheating) with DH and I felt pretty good about it. I thought I could be strong against the dark side of the chocolate legion, but then I sat down to my laptop to review the Disboard and there next to me was the dreaded bowl of candy. Suddenly my hand slipped over to the bowl and then next thing I knew I had a candy bar in my mouth. Thankfully I stopped myself after two and walked away. This morning I promptly placed the bowl way on top of the refrigerator and I'm hoping it will stop calling my name.
I will be strong, I see all of your successes and words of advice and I know we can all get through the bowls of candy together! I will be tossing one handful of candy into the trash a day and that will be my success!!
I just wanted to post this incase anyone else is being swayed by their bowl of Halloween candy - that we CAN BE STRONG!!
It doesn't have to control us. On that note I'm running down to the treadmill for my daily workout and I will think of all of you while I pass by the bowl of doom!! I love Halloween, but boy do I hate it too!
Disneygrl36
Happy DVC member!!!!
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Thanks for the bday wishes.
Great job on the losses Deb & Becky.
Love your costume Deb.
I weighed in tonight & I stayed the same yet again, but I feel pretty good about that what with the trip to Chattanooga, hubby's bday & my bday & Halloween all thrown in there.
I so would like to loose another few pounds before our trip. Going to keep & see what happens. I am going shopping for a dress to wear to Palo on our cruise either this weekend or next & feel good about the fact that I will be buying a much smaller dress than I would have had to buy last year.
Keep up the good work everybody.
Great job on the losses Deb & Becky.
Love your costume Deb.
I weighed in tonight & I stayed the same yet again, but I feel pretty good about that what with the trip to Chattanooga, hubby's bday & my bday & Halloween all thrown in there.
I so would like to loose another few pounds before our trip. Going to keep
& see what happens. I am going shopping for a dress to wear to Palo on our cruise either this weekend or next & feel good about the fact that I will be buying a much smaller dress than I would have had to buy last year. Keep up the good work everybody.
Everyone is doing so well! Keep it up! We're entering the holiday season, so let's make sure our healthy eating habits are in place. Together we can get through this holiday season without too much weight gain! I know we can do it.
Congratulations on all the new weight loss.
Melanie - I think maintaining during this time is a great accomplishment! Just keep swimming!
Congratulations on all the new weight loss.
Melanie - I think maintaining during this time is a great accomplishment! Just keep swimming!
tink2020 said:Hello ladies! I just popped on for some motivation! We're supposed to do 9 miles this afternoon, and I'm just REALLY not feeling itTo be really honest, I'll be glad when this thing is over!
I know how you feel, Jennifer! There are days when I just really don't want to do my training. Even if you don't do the whole 9 miles, do what you can! Maybe it will help you feel better about things, just getting out there and running!
I'll be glad when the half is over, as well! Sometimes I wonder if it's worth it! I know it is, but when my body is aching, I wonder why I'm doing it to myself! Just think how great we'll feel when we cross the finish line!
Disneygrl36
Happy DVC member!!!!
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Here's some motivation for you half marathoners. You too can have this big grin of accomplishment when you are finished.
This is my DH after last years half.
You can do
I bought a dress for Palo yesterday & it is 4 sizes smaller than the last time I bought a dress!!!!!!!! I tried it on for my hubby this morning & got a big .
This is my DH after last years half.
You can do
I bought a dress for Palo yesterday & it is 4 sizes smaller than the last time I bought a dress!!!!!!!! I tried it on for my hubby this morning & got a big
.
MinnieMouseMom
DIS Veteran
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- Jul 9, 2005
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- 2,742
Congrats to you and your DH, Melanie!
Hi, everyone! I haven't been on this thread in a realllllly long time. Way too long. Anyway, I really need to start watching what I'm eating and start exercising. I wonder if this would help? 
Hi, everyone!
I haven't been on this thread in a realllllly long time. Way too long. Anyway, I really need to start watching what I'm eating and start exercising. I wonder if this would help? 
tink2020
Suddenly Tagless!
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- Jun 11, 2005
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- 9,937
Melanie -- FOUR sizes?! Wow
Thanks for the encouragement, you two! We did the full 9 miles, with a pace of about 14:10 average. I am having a really crappy self-esteem day, so that just bummed me out even more than I was just by waking up! I should just be happy that we did it, but instead I focus on the fact that it's 45 seconds on average longer per mile than we have been doing
Blah! I don't know, it's just been one of those days mentally
Glynis, we'll really have to find a time to meet up, even if it's just for a picture or two before/after the race!
Thanks for the encouragement, you two! We did the full 9 miles, with a pace of about 14:10 average. I am having a really crappy self-esteem day, so that just bummed me out even more than I was just by waking up! I should just be happy that we did it, but instead I focus on the fact that it's 45 seconds on average longer per mile than we have been doing
Blah! I don't know, it's just been one of those days mentally Glynis, we'll really have to find a time to meet up, even if it's just for a picture or two before/after the race!
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