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All Secrets submitted by SAMMY0328
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.
It's not always possible to log in your food especially when eating out. Sometimes I'll use my cell phone camera to take a picture of my food so that I can be sure to log everything on SparkPeople once I get home.
When you're struggling with your daily goals, start each morning by telling yourself that you only have to stay on track "just for today". Keep reminding yourself throughout the day that you only need to stick with it for this one day. You can do anything for just one day, right? Tomorrow you can sneak in a "cheat" or skip the exercise if you want but stay committed "just for today". When tomorrow comes, who knows, maybe you can do it again "just for today"!
This is my favorite choice when I huddle with my Spark Teams. I know that I am the only one who can "make it happen". I have to MAKE the right choices when I eat. I have to MAKE myself go to the gym when I don't feel like it. I am the only one who can MAKE IT HAPPEN for me!
I don't remember where I first saw or heard this quote but I thought that it really makes sense. Start today by leaving at least one bite on your plate every time you eat. Learn to recognize when you begin to feel full then STOP eating. It takes your brain much longer than your stomach to realize that you're full.
This means eliminate most processed foods and eat whole, natural foods such as fruits, vegetables, lean proteins, complex carbohydrates and unsalted nuts (almonds, cashews, walnuts). An easy way to remember if a food is clean is: "If man made it, don't eat it". Stay away from foods that contain refined sugar, hydrogenated & trans fats, preservatives and any ingredients on the label you can't pronounce. Eliminate or significantly reduce alcohol. (OK - I'm still working on this last one!)
It is vitally important to your metabolism that you eat every few hours. If you are hungry, EAT, but make sure that it's something healthy. That's why I find it helpful to plan ahead and measure out portions on the weekends into snack size baggies. That way, they're easy to grab in the morning on the way out the door. I do this with carrots, sugar snap peas, cantaloupe, fresh pineapple, red grapes, almonds and dry roasted edamame. The small snack size baggies are GREAT for portion control!
There are SO many reasons you need to incorporate strength training into your health program but I don't have room here to list them all. One of the biggest pluses, though, is that strong muscles help to bump up your metabolism. Ladies, if you're worried about getting bulky DON'T! I'm up to 220 lbs on the squat machine. My legs are nicely shaped and toned but definitely not bulky! If you can do more than 12-15 reps without struggling then it's time to increase your weight.
This was a hard concept at first but I quickly learned that on the days I was more active I needed to replace the calories burned to refuel my body. As long as I kept my net calories within my daily goal, I continued to make progress. Eating too little can derail your weight loss almost as much as eating too much.