Coach Since October 2018
iTrackBites Username: fromdumpytodiva
Member Since: 2016
Plan: Better Balance
Start Weight: 298 lbs
Current Weight: 229 lbs
Goal Weight: 149 lbs
I’m from: Wild, Wonderful West Virginia
A Short Summary of My iTrackBites Journey
I have been a long time ❤️ fangirl of iTrackBites. It has been my app of choice since I started this winding Wellness Adventure years ago. My journey has been long and complicated but the dedication, encouragement and continued support of the iTrackBites family has been instrumental in my success and I look forward to being part of it for many years to come.
Before coming over to iTrackBites full time, I was a dog trainer for 25yrs. (🐶 companion, therapy, 🐕 dog sport and service dogs)
Hands down, my favorite feature is the ability to edit nutritional information. 🔢 iTrackBites is the only app, to my knowledge, to allow for that so when a manufacturer changes a product or a restaurant updates an item, you don’t have to recreate a whole new listing and you can still be 100% accurate in your tracking.
My Blog Posts
Homemade “Everything but the Bagel” Seasoning
If you’re any type of a foodie (like myself), you’ve heard of an “Everything Bagel”. It’s a tasty New York style bagel that’s simply covered in… well… everything! Usually there’s a salty, peppery, garlicky, sesame-ish kind of taste to it! Today, I’m sharing my equation for creating my own version of this beloved seasoning.
Summer Salad Ideas
One of the things I am trying this month is having a Superfood Salad for dinner most nights of the week. And let me tell you – salads don’t have to be boring.
BITES vs. Calories: Team Calories
In case you missed it, two weeks ago Coach Stefanie wrote a great post comparing her experience with counting Calories versus tracking BITES. As someone who keeps track of just about everything, I thought I would also take a stab at this topic. In my opinion, Calorie Command is the most straight forward plan available. No special rules, no food group restrictions, no rounding, no magic math – a food just is what it is.
Plating Perception and the Food Police
I had a conversation with a friend, recently about not being able to eat as much we put on our plate. It got me thinking about perceptions. I don’t think she meant the comment as anything other than a statement of fact – she was just saying she couldn’t eat that much. Fair enough! Keep in mind – we all are at different places in this journey, we have different dietary restrictions and needs, different goals, and different calorie targets.
Retraining Your Brain: Part 3
If we can simply balance somewhere between desire and discipline- success is guaranteed! So remember I was talking about using coloring to change my phone avoidance? Well I had a conference call with my boss yesterday and it always makes me nervous – like I am going to the principals office. I knew it would be 60-90min and that is FOREVER for someone who doesn’t like the phone. He is always so nice and there is no realistic reason to feel this way – but anxiety doesn’t listen to reason.
Retraining Your Brain: Part 2
Change the record that’s on repeat in your head! Changing your feelings towards anything you dislike starts, simply, by pairing it against something you like a lot. In the beginning – the pleasant thing needs to be much more value than the unpleasant one. So, I challenge you to make a list of things you don’t like about trying to lose weight.
Retraining Your Brain: Part 1
Hi all! Coach Lisa here! As the head coach for iTrackBites, I’m often confronted with lots of different personal stories and experiences in weight loss. I think that it’s common to both, overestimate AND underestimate the hardship of “dieting”. Here’s my experience with this revelation, and how it sparked a retraining of my brain!
The Mental Side of the Journey
The famous New York Yankee’s catcher, Yogi Berra, said “the game is 90% mental, the other half physical”. The same could be said for weight loss! I have been thinking lately about the multiple aspects of this journey for people. We see on a daily basis people struggling with the physical part of this journey – how do I lose the weight? How do I make that number on the scale move? What if I don’t get to my goal in time? But very rarely do people openly address the other side of this which is the reason that most of us are here in the first place.
The Late Night Snack Attack
Don’t worry, you’re not alone. It’s actually quite normal. More people do it than you realize. Oh… it… meaning late night snacking! You curl up on the couch or in bed to settle in for the evening. You’ve already had dinner, AND it was healthy. But, you still feel a littttttle bit…. dare we say… hungry.
Here’s a few quick tips that may help!
How to Reward Yourself (without food)
Rewarding yourself can drive results, it’s as simple as that! In terms of weight loss – it is so important on this journey to have things not related to food to reward ourselves with (non-food rewards – NFR) and acknowledge those things not related to the scale and our weight specifically (non-scale victory – NSV).
5 Weight Loss Misconceptions
We’ve all heard them. The weight loss rumors. Who do you believe? If it’s from a skinny person, it must be true, right? Wrong! Today, I’m sharing the five most popular weight loss misconceptions. Then, hopefully shedding some light on the actual facts around these fables.
How to Get the Best Results on Weigh-In Day
There are several little tips that can help you see better results on the scale come weigh in day. Nothing will erase the dozen donut holes you may have eaten at midnight the day before. However, here are some things I have found helpful. 😊
Conquering Weight Loss with Medical Complications
Losing weight is hard. We know this. But losing weight with underlying and sometimes undiagnosed medical conditions can be a nightmare. You feel like you’re alone in the “turtle club”. Like you’ll never lose the weight. I know… I am the poster child for medical complications.
Differentiating Types of Hunger
6 Week Weight Loss Challenge – Week 6
Leave 2 bites of every meal on your plate for a week. Many of us were raised in a “clean your plate” culture… So this week’s challenge is a bit of a double edged sword. This 6th and final challenge could be the most difficult yet.
6 Week Weight Loss Challenge – Week 5
Focus on taking a meal break to give your body time to recognize that it’s being fed. Stop midway, drink a big glass of water and then give yourself 10min. Track your meal, socialize, let your dogs out, scroll Facebook, just give your body a chance to catch up.
6 Week Weight Loss Challenge – Week 4
This week is all about slowing down your eating. Chances are you’re not even aware of this particularly bad habit. This is something that I have struggled with for a long time and still, even after years of on-again off-again trying to make this a unconscious habit, still struggle with. So I’ll be doing this right alongside you this week.
6 Week Weight Loss Challenge – Week 3
I’m back with the third week of healthy habits to drive greater weight loss success. How are you? Is your schedule starting to be overloaded with fall activities? Is it harder to get outside and move around because of the weather? Or…
6 Week Weight Loss Challenge – Week 2
6 Week Weight Loss Challenge – Week 1
As you have probably heard us mention here, this is the PRIME quitting time. What better way to combat that, than entering a six-week challenge? For the next 6 Friday’s, I’ll be posting healthy habits leading you to greater weight-loss. No crazy diets, purges, or planks. Just tips and tricks to get better use out of this season!
Diet Hack from our Head Coach Lisa
Some people may think that this is silly, but I found that if I mark items with a color-coded sticker for how many BITES they are when I do my pantry organization then I don’t have to spend forever trying to work out what’s a good…
How To: Fight Hunger
Hangry? Here’s What You Do! Head Coach Lisa, here! Lean protein (not bars/shakes) and high fiber are the keys to not being hungry. The closer you can eat to unprocessed whole foods, the better. Many quick meals are made with short burning fuels – they fill you then…
Which Plan is the Best Plan?
My perspective is this… the best plan is the one that is going to help you be successful based on how you are realistically going to eat on it. Do you struggle with what to eat and making good food choices or controlling how much you eat even if healthy foods? Do you need a plan that easily supports eating out and prepared foods or do you cook mostly from home? Are sweets and snacking a problem?
How to Become a Weight Loss Weekend Warrior
Many of us agree that weekends are more difficult yet we repeat the same cycle over and over when it comes. We know the weekend is coming, we know we struggle with it for a variety of reasons but nothing is going to change this until we do. If the struggle is real – identify why and change it. Saturday and Sunday are just other days – same number of hours, they happen every week – they are not something you can’t conquer!
Is Your Scale Lying
You’ve worked hard all week, stuck to your plan, drank your water, moved your body and are feeling confident come weigh in day. You step on the scale…. 😯😫😡…. WHAT?!? That can’t be right!