Secrets of Success

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Vary Calorie Intake

Try varying your daily calorie intake. Instead of consuming (for example) precisely 1800 calories each day - you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as doubling a portion size or cutting it in half. The trick is to keep the body guessing.

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Increase water intake

In the past when I have hit plateaus, I increased my water intake by 1-8 oz cup a day, and the scale started moving again...

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Eat More

I was at a plateau for about a month. Some one suggested eating more, so I started eating at the high end of my calorie range instead of the low end and BINGO! The weight started coming off again!

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Eating more naturally

I am eating more natural foods, and less refined or over-processed foods. No more white: rice, pasta, bread, etc. It helps me feel full and increases my metabolism at the same time.

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Add high intensity bursts to your workouts

When you hit a plateau in your weight loss, try adding a few higher intensity bursts or intervals to your cardio workouts. This elevates your heart rate, makes you work harder and burns more calories to help shock your body and jump start your weight loss again!

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Making SparkPeople your Home Page

I made SparkPeople my homepage. So even on the days I don't feel like working out, I open my computer and it's staring me in the face saying log your food and get exercising. And then the more I do that the more articles and blogs I find to read. It gives me the motivation I need.

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Working out to Audiobooks

I use this when I get "exercise" of being outside doing yard work, or going for walks. I load up my MP3 player with free audio books and listen to them as I work. Makes the time fly! I use www.audiovox.org for those books.

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Keep a sink full of hot soapy water as you cook

When cooking/baking, drop your utensils in hot, soapy water as soon as you use them, even if you intend to wash them in the dishwasher. Keeps you from being tempted to kick the spoons, beaters, etc.

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It's a Process, not an Ending

I have only lost 4# on Spark People but HAVE lost inches. The other day I discovered a shirt that I couldn't fit into (around my hips) fits now. Someone who hadn't seen me for awhile said I was thinner. Don't judge success by the numbers on the scale but how you feel, how your clothes fit, et

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Bedtime Alarm

I know how badly I need to get my 8 hrs of sleep, and that it's best to get up and go to bed at the same time each day. So I have an alarm set on my cell phone to remind me to start winding down about an hour before I should hit the sack.

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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.