Top Secrets of Success for Staying On Track | SparkPeople
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Secrets of Success

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Top Secrets of Success for
Staying On Track

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How to stay within calorie range daily

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).

- Submitted by NEW_ME_2014 4/1/2014 in Weight Loss | 0 Comments
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A Package of Temptation

Find yourself digging through the cupboards and end up eating something that you aren't even hungry for, just because the box/packaging had a bright, appetizing, appealing picture?
I turn ALL my boxes/jars/cans/cartons/cont
ainers/bags
so that the "front" (i.e., the side with the huge picture of what it is) is facing the back of the cabinet, so that when I'm digging around for something to eat, I'm not met with an army of pictures!

- Submitted by KITTYMEOW55403 11/21/2012 in Motivation | 0 Comments
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Schedule & Pack

I plan out the night before exactly what I'm going to eat the next day, for all five meals. That way, I know my nutrition intake already, and I can tweak things as needed if I have too many carbs or not enough protein.

Once I plan it, I prepare as much of it as I can and pack it all in the same area of the fridge. Easy to grab and go. By doing this, I'm forced to eat what I brought to work for meals instead of going out. Saves money too!

- Submitted by RADIATEPRESENCE 9/11/2012 in Healthy Eating | 0 Comments
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Don't let yourself get too hungry

It is much easier to say no to junk food snacks and fast food if you don't let yourself get to the "starving" point. Make sure you eat small snacks in between your meals and never let yourself get overly hungry. Your brain does not think rationally when your blood sugar drops and your stomach is growling like a monster, and all you want is junk food. Keep this from happening by snacking on a regular basis and it becomes much easier to make the right choices.

- Submitted by ARDNEK710 7/11/2011 in Motivation | 1 Comment
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Treat Yourself

If you feel like eating a "treat" (or buying one)... save on money and calories by treating yourself in other ways...

Set your hair, rub lotion on, do your nails, give yourself a pedi, give yourself a facial, go sit in the sun for a few minutes, run a bubble bath... whatever makes you feel good or feel pretty... have at it.

By the time you are done, you won't even want that pint of ice cream or new pair of shoes :)

- Submitted by RENEEOFARRELL 6/6/2011 in Staying Healthy | 3 Comments
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Getting fit with your love makes for great motivation!

Knowing my boyfriend is struggling through the same motivational issues as me has me pep talking him through it.. inadvertently pep talking MYSELF! We keep each other on track and it's amazing!

- Submitted by CASSIERUNS1 5/16/2011 in Motivation | 0 Comments
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Treating workouts like appointments

I treat workouts like an appointment, and I schedule them early in the morning. I take spinning classes on Tuesdays and Thursdays at 7am, and I swim on Mondays and Wednesdays at 7am. Working out at the same time every day makes it easier to stay on track. Scheduling my "appointments" so early in the morning also ensures that nothing else gets in the way!

- Submitted by COPE782 5/6/2011 in Exercise | 37 Comments
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Snack Buster

When I find myself reaching for an unplanned snack, I sneak in 10 minutes of cardio (even if it's just a brisk walk up & down my hallway). By the end of it, I usually don't want the snack, and I've boosted my calorie burn for the day.

- Submitted by WRITERGIRLMEL 2/22/2011 in Weight Loss | 0 Comments
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Don't make BIG problems out of small set backs!

So you're finally on a row and then, suddenly, you go to a girl's night out and get carried away by the food buffet or you skip your cardio for two days. Don't make a tragedy out of it! Keep going like nothing has happened! The more you turn this little side tracks into a tragedy, the more you'll be tempted to drop everything! There is no law of nature saying you have to live either perfectly healthy or unhealthy! Stop seeing the world in black and white and discover the gray shades in between!

- Submitted by XXIRINAXX 2/21/2011 in Motivation | 3 Comments
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Surviving the Eating Out Option

When planning to eat out, I search the menu online first, and make a decision of what to have based on what will fit into my counts for that day. When I get to the restaurant, I'm already looking forward to my chosen meal, I don't look at the menu and so I'm not tempted by other, less healthy choices. :) Good luck everyone! emoticon

- Submitted by NSAMPSON17 2/13/2011 in Weight Loss | 0 Comments
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blogging

one thing that honestly helps me alot is submitting a daily blog entry of my weight loss journey. by doing this, i make sure that i am going to be writing about something positive because after all, people will read your entry and who wants to admit that they have in fact gained back weight or completely stuffed their face with food that day? you want to be able to say i've lost another pound! or today i walked 3 times furtherl! maybe even, i convinced my friend to join sparkpeople!

:), c.

- Submitted by CLDALY01 1/5/2011 in Weight Loss | 2 Comments
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Avoid late night snacking

One thing that helps me to avoid snacking after I'm done eating for the night is to brush my teeth right after eating. The taste of toothpaste takes the flavor/sense of the food out of your mouth. If someone offers me something, I say I've already brushed my teeth. emoticon

- Submitted by STUBBSKID69 12/19/2010 in Weight Loss | 3 Comments
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Keep Sparking

I think the key is activity level every day. Post messages in your teams; blog; send goodies; send spark mails; USE THE TRACKERS. When we stay active and communicate, it keeps us focused on the task at hand. We make friends that give us invaluable support when needed, as well as ideas. It helps keep us on track emoticon

- Submitted by GRANPATTIE 12/10/2010 in Motivation | 2 Comments
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Don't trade what you want most for what you want at the moment.

This secret is based on a quote I found a while back that says, "Don't trade for what you want most for what you want at the moment." I can't remember where I saw it or who it came from, but it has stuck with me. This can apply to food, exercise or anything that might hamper your long term goal for a short term satisfaction.

- Submitted by OHANAMAMA 11/18/2010 in Getting Back On Track | 8 Comments
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Beat the "Boyfriend Phenomenon"

Just a quick tip to allow small indulgences without having to avoid the man in your life who likes to always take you out to dinner, or bring home your favorite fruit smoothie from the local ice creamery .

My BF has a habit of picking up fruit smoothies for us when he comes home from playing ball at the YMCA. Instead of refusing his kindness I break the calories down with my $0.69 Popsicle mold from the Dollar tree.

That medium McDonalds Strawberry Banana smoothie become 10 frozen treats!

- Submitted by CFSHIELD 9/3/2010 in Healthy Eating | 3 Comments
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Snacking

I have a terrible time with grabbing something to eat every time I go into the kitchen. The way I keep that under control is to only go into the kitchen to prepare my meals. I put my water in a 32 oz mug with a lid and plenty ice to keep it cold. That way I am not going in the kitchen to get water all the time. This has helped me considerably. Anything you can prepare ahead of time to save trips into the kitchen the better!

- Submitted by FXYGMA 9/3/2010 in Healthy Eating | 0 Comments
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Chasing the sweet tooth away.

I do not especially like chocolate but when my sweet tooth rears its ugly head - anything will do. To avoid getting in to an overwhelmingly deprived of sweets state - I count out 6 Tootsie Rolls in the morning. (6 tootsie rolls= 140 calories) You can chew a tootsie roll for a while so your mind feels like you ate more. I spread my tootsie rolls out throughout the afternoon when I am most tempted to look for a treat. Dum dum pops work also to switch it up. (4 dumdums=101 calories)

- Submitted by VARGOK 9/1/2010 in Motivation | 0 Comments
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Never give in, never give up and never surrender

My mantra is ....well, one of them, I should say, since I have several to keep me moving forward and to stay on track, is:
" Never give in, never give up and never surrender" Never give into the self doubts that sometimes want to overwhelm me, but if I do, I never give up control.

- Submitted by JOANOFSPARK 7/27/2010 in Staying Positive | 0 Comments
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Plan Ahead

Enter your food in the Nutrition Log the night before so you can PLAN your entire day and know that you are within your ranges. If you're not, you can make changes BEFORE you have eaten the thing that makes you go over or can add things so you aren't under.

- Submitted by JSP32605 6/15/2010 in Healthy Eating | 3 Comments
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Goals

Before starting your program take time to set your goals. Without a road map to base your decisions on it will be difficult to know where you are heading or be able to reward yourself along the way. Rewards of small goals will keep you focused and encourage your success.

- Submitted by MOMALDERMAN1 6/14/2010 in Getting Started | 2 Comments
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Routine

What helps me the most is to stay in a good routine. Decide what you're going to eat for breakfast and stick with it. Figure out what works for you for lunch and just do it. Taking away the constant need to make decisions can make everything easier.

- Submitted by LIBRARYLISA7 6/13/2010 in Getting Back On Track | 5 Comments
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Logging WHEN you eat!!

If you have the chance to log your meal or snack right away while you are eating or or directly after, you won't have to try to remember what you ate throughout the day and this way, you are less likely going to forget what you ate when its time to log it in.

- Submitted by MOM2PACO 5/24/2010 in Staying Healthy | 5 Comments
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How I Cope With Disappointment

Disappointment comes when I put my expectations in people I love. People I trust like family, friends, or my pastor! emoticon If I keep my expectations on what I KNOW is right instead of whom I know, I can avoid this pitfall. choice: Emotional eating/writing? I choose to write.

- Submitted by HEAVENSGAL 5/20/2010 in Staying Positive | 3 Comments
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Surround yourself with supportive people with similar goals!

It's important to associate with people who are where you want to be, or have similar goals/lifestyles. It makes staying on track that much easier especially when socializing.

- Submitted by SOCUTE 5/4/2010 in Everything Else | 0 Comments
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When to stop eating!

Pick a time after dinner and don't eat after this time. Drink water!

- Submitted by FROGGIELUVR 5/3/2010 in Weight Loss | 4 Comments
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