Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click the "Report Inappropriate Secret" on the secret's page and our staff will review it.
In my OMAT team, we pick one reasonable and reachable goal for each month and work on that small goal for a whole month. By the time the month is done, you've now broken an old habit and created a new one! I've been doing this since September 2013 and it's the one thing that helped me finally budge the scale!
When you're feeling hungry and are fighting the urge to snack, go drink a glass of water. Wait 10-20 minutes, and if you're still hungry, go eat a healthy snack. If the water filled you up, you just saved yourself some calories.
Food tracking by reading the actual calorie and nutrition content and staying in your calorie range for your body. Real food is real fuel for the body. Water, what the body is mostly made of. can be depleted if not replaced. It can't move the nutrients properly. Exercise strengthens and prepares the body for rest. Sleep lets the body regenerate for the next day's work. All four elements are key to healthy weight loss.
Numbers come hard to me, especially calories. I've learned to label my food groupings with the calories involved as well. For instance, instead of (milk and cereal), I now have "Milk and Cereal 195." I have a food group named "GLOP" which is now "GLOP 250." By listing the calories with the food group, it's easier for me to remember how much I'm eating without having to go into the collection itself. (I haven't tried this with my "favorites," but that's next.)
Getting plenty of fruits and vegetables in is what keeps my weight loss going the right way. They are packed with vitamins for energy, healthy and full of fiber, more filling than other things, and vegetables especially are low calorie, while fruit helps with the sweet tooth!
I made a conscious decision to stop eating a couple hours before bedtime. It has made a tremendous difference in my weight loss efforts. I think maybe my body is more comfortable when it doesn't have to digest all night when it's already trying to be in recovery mode. Try it out!
I make sure I have protein at every meal. Mornings it's 2 eggs plus lots of veggies in a fritatta. Lunch is a protein smoothie. I have an afternoon snack that's just fun--under 200 calories. Then dinner I have a lot of calories left (500-700).
I used to be a cola addict. I have not had one in nearly 3 months and replaced it with water.I can not tell you the difference in how it makes me feel. Water is the best thing for you. So drink up.I also try to get i waking 3-4 miles 3-6 times a week.
One thing I've learned is to eat SOMETHING every couple of hours... Not an entire meal - just a little something. Perhaps a handful of grapes, some almonds, crunch some carrots, etc. Eating something ever couple hours (so healthy snack between meals!!!) boosts your metabolism.