Secrets of Success

Count the calories you didn't eat

Whenever I turn down a high calorie food instead of feeling deprived, I note it in my food diary and the calorie content of that food. On days where I very nearly don't go to the gym I note that down also. At the end of the week, I tot up how many extra calories I would have consumed/ not burned and take it away from my loss. Seeing the weight I would still be had I given into these impulses keeps me on the straight and narrow. Instead of feeling deprived, I feel empowered! :)

Motivational Quote by Punky Brewster

This quote recently appeared in "Women's World" magazine and I found it very motivating:

"Punky Power is a lot of things: It's believing in myself; it's never giving up; it's faith that things are going to turn out okay. But most of all, it's knowing that I can do anything I want if I really try."

Obsession

I stopped using my scale... Seems in my head I always want it and expect it to be more weight loss then it is. I had to stop weighing in so often. Now instead I see my pants getting smaller and it keeps me from being so hard on myself or giving up when it's not what I wanted to see...

Movement!

Just getting off the couch and moving! It helped me make a great start in the beginning..I never sit still for longer than 5 minutes if I can help it(except meals)...just watch a child, they are only still when asleep...we should all be the same :)

Motivation...

"Fall down seven times, stand up eight" ~ Proverb

Staying flexible during the rough times of life

For me as long as I stay flexible with my workouts I stay motivated Let's face it we all have lives that have bumps in the road My life is more of murphy's law What can go wrong will go wrong - For me when my life takes a turn off my main course its just a minor detour. This is the time to go with the flow and make do with what time I have . Life happens don't worry over the bumps in the road.

Being Able to Eat Healthier Throughout the Day

The earlier you workout in the day...the easier it is for you to not want to waste burning all those calories on a high fat snack, lunch, dinner or dessert.

Brunch

This weekend I ate brunch (combining lunch and breakfast at 11:00 am) before I went grocery shopping. A larger, healthy meal full of fruits and veggies kept me in the correct frame of mind while shopping!

You're winning the war!

When the obstacles you face seem insurmountable remember that if you lose a small battle you're still winning the war! Every day we face choices that affect our personal journey through life, as long as most of your choices are positive, healthy, life-affirming ones you are making progress whether it seems like it or not. At times we feel like our goals are a lifetime away... They are. Weight loss and health are a day at a time transformation of your life so don't worry about the finish line!

Keeping those priorities straight...

How about changing this quote from, "Nothing tastes as good as thin feels" to Nothing tastes as good as improved health feels.
********** Do the math...
Good nutrition + exercise + positive attitude = better health and great quality of life. What could be a greater reward for all our efforts?

Here's to your health and goals, Sparkers!

Feeling Hungry? It's actually a good thing!

Is your stomach growling for goodies, though you've been eating enough calories on your new diet? A growling stomach means you're making progress with your goals! By sticking with your new program you'll soon feel healthier, your clothes will fit better and you'll have more energy. That's a pretty worthwhile trade-off for putting up with your noisy stomach. To avoid temptation, leave the kitchen and distract yourself. Also, it helps not to keep food in your purse, pocket or car. Stay strong!

MEP Balance

MEP Balance is something that I use to measure my current state of being. When my MEP is in balance I find it is easier to exercise or eat healthier because I am in a positive place.

M = Mental health
E = Emotional well-being
P = Physical health

Staying positive leads to better emotional well-being. Being positive helps keep my mental health in the "happy" range. The happier I am, the less likely I am to do things that will make me sick or damage my body. Balance - it does a body good!

An Old But Wise Mantra

You may have seen this many times, but have you ever tried it? Suggestion: The first thing to say to yourself when you open your eyes in the morning, and the last thing you say before going to sleep... "Every day, in every way, I'm getting better and better." Say it, think it, believe it.

(Quote from Émile Coué de Chatâigneraie.)

Keep the (pity) party short...

Worrying about what may never happen or beating ourselves up over what's done, saps our joy and strength. When I feel that way, I set ten minutes on a timer and push start. I wallow - really wallow - in my feelings.

WHEN THE TIMER GOES OFF, THE PITY PARTY IS OVER!

Whatever the problem, there is a solution, so I "shrink it," send it away and formulate a plan of attack. This validates my feelings while immediately placing me in control, and it restores my confidence, optimism and happiness.

Joy

Everyday make a true effort to find something that makes you happy and gives you joy, take a moment to really savor that feeling. Keep a journal of it and tomorrow find another thing and another thing the day after, write them all down until your life is filled with joy!

Set your alarm to workout

I've finally figured out that if I workout in the morning, I'm sure to get my workout in without excuses. So along with my wake up alarm clock, I set the alarm on my phone, eat breakfast, grab some water and get in my workout. No excuses or guess work.

Picture Success

Sometimes it's hard to tell if you really are making any progress (especially if the scale is moving VERY slowly) so every time you lose any amount of weight (inches or pounds) take a snapshot -- each time wearing the same thing and standing in the same place. Then go to an online photo hosting site like photobucket and put them into a slideshow. Watch yourself shrinking for inspiration and reassurance during the tough times.

Don't Stay Down

The philosophy is simple.....falling down is going to happen. Just don't stay down. When you get off track...don't sit down, and give even a moment's thought to doubt , or sure enough, guilt will lecture you, and you will succumb to believing lies about yourself.
Get Back Up and move on......one step at a time is all it takes. Believe the Truth about yourself - You are Valuable!! You are Worth it all! ...and you have support here at SP!!

Pick Your Battles

You are not perfect. No one is. (Sorry if I just burst your bubble.) You're not going to turn into a svelte model overnight. Make little changes to your life habits and make them STICK. So what if you had an extra cookie or 3 today? You've been winning so many other little battles along the way that those cookies aren't going to make you put up your white flag. Keep it in perspective, reference your game plan (goals), and march on!

A Succesful Plan

Take things one healthy meal, one exercise and one positive day at a time and always believe in yourself that you WILL reach your goal.

Track your food when you are off track

It's at least as important to track when not following your plan as when you are. Keeping records gives you the nudge to get back in gear and teaches you something about your moods and whatever else derails you. The information can help you take better control. I posted an earlier secret suggesting adding to your food favorites items that will immediately flag bumps in the road, both big and small. For example: Slept late; Skipped meal; Low mood; Ate too late.

Talk to somebody...

... about anything that might be getting in the way of your goals. You can seek out a friend, a confidant, a doctor, a pastor, a family member and you can talk face to face, on the phone, in an email, on a message board--but talk to somebody. It will help you to think things through and stay focused--don't go out and "chase bunnies!" Stick to your goals!

Stop Saying "NO"

A wise woman once told me, "Stop saying "no" to foods that aren't the healthiest choice; instead say "not now" or "not today". "No" only leads to your feeling deprived and gives power to the forbidden food which has become so much more appealing. On the other hand, if you say "not now," you are taking the power back in your hands. It allows for the possibility that at some time in the future, you will let those empty calories in but not here and now, not today - not for ever, just not now!"

Reaching out makes all the difference~

Reaching out leaving positive, uplifting notes here, there, and everywhere on spark makes alll th difference in my own dedication.

Halloween candy, uh-oh

When at the store to buy candy for trick-or-treaters, take only the ones that you dislike.