Secrets of Success

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The 30 Second Pause

I realize that most of my decisions are made in a small window I call the "30 second pause." It's that moment when I am standing at the refrigerator choosing between a piece of fruit and a piece of cake; at the coffee shop thinking about low fat milk or half and half; at the grocery store deciding ...

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Keep a Gratitude Journal

Keep a daily or weekly gratitude journal to keep track of the goodness in your life. Start today ~ right now ~ and jot down something you appreciate and are grateful for! Do this at least once a week and put the date next to your entry.

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Increase your food volume, be more satisfied & lose weight

Choose foods that have a high water content (fruits, vegetables, low-fat milk, cooked grains, lean meats, poultry, fish, beans) to increase satisfaction.

My favorite example is to compare two sandwiches, one with 4-5 oz sliced turkey and 1 oz cheese; one with 2-3 oz sliced turkey, a sliced to...

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Storage Containers Help with Portion Control

I invested a small amount of money in several sets of inexpensive plastic storage containers, especially the smaller ones that are equal to single serving sizes of 1/3 cup, 1/2 cup and 1 cup. When I am storing food, I fill the smaller containers to know automatically how much food is available for ...

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Look and Listen to Stay Motivated

Stop, look and listen and you will find your support system is all around you. Notice the smile in the hallway; the co-worker who compliments your outfit; the friend who asks how you are feeling. Use the good feelings that come from these interactions to motivate you to take care of yourself.

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Dress for Success

Get up every day and be ready with a figure-flattering outfit!

At the start of my weight loss journey, I bought the same pair of black pants at a clothing outlet in four sizes. What a motivator to get dressed in the morning ~ find out that the size I was wearing was now too big ~ and alrea...

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Eat Just for One!

My serving sizes and portions didn't seem outrageous, but using a food journal made me realize I was eating for 2-3 people rather than eating just for me. When I started tracking my food on the Spark People food tracker and measuring portions, I was able to be certain I was eating just for one and ...

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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.