SparkPeople Weight Loss Secrets http://www.sparkpeople.com/secrets-category.asp?category=weight-loss Learn some of the secrets of success for Weight Loss from SparkPeople members. SparkPeople Weight Loss Secrets http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/secrets-category.asp?category=weight-loss Snack before bedtime http://www.sparkpeople.com/secrets.asp?tip=42405_snack_before_bedtime I really need a snack before I sleep because I can't sleep if I'm hungry. I usually eat dinner quite early. I found that I can eat a very small snack if I drink two glasses of water first. It helps me eat less and feel fuller. Also the water serves as a natural alarm clock, since I will always have to use the bathroom before I have to get up. <em>102</em> Fri, 18 Apr 2014 00:19:00 EST OMAT - One Month At A Time http://www.sparkpeople.com/secrets.asp?tip=42398_omat_one_month_at_a_time In my OMAT team, we pick one reasonable and reachable goal for each month and work on that small goal for a whole month. By the time the month is done, you've now broken an old habit and created a new one! I've been doing this since September 2013 and it's the one thing that helped me finally budge the scale! Mon, 14 Apr 2014 19:27:00 EST Drink a glass of water first. http://www.sparkpeople.com/secrets.asp?tip=42393_drink_a_glass_of_water_first When you're feeling hungry and are fighting the urge to snack, go drink a glass of water. Wait 10-20 minutes, and if you're still hungry, go eat a healthy snack. If the water filled you up, you just saved yourself some calories. Fri, 11 Apr 2014 17:40:00 EST Key Elements: Food Tracking, Water, Exercise, and Sleep http://www.sparkpeople.com/secrets.asp?tip=42388_key_elements_food_tracking_water_exercise_and_sleep Food tracking by reading the actual calorie and nutrition content and staying in your calorie range for your body. Real food is real fuel for the body. Water, what the body is mostly made of. can be depleted if not replaced. It can't move the nutrients properly. Exercise strengthens and prepares the body for rest. Sleep lets the body regenerate for the next day's work. All four elements are key to healthy weight loss. Thu, 10 Apr 2014 01:16:00 EST Simplifying my nutrition tracker food groupings http://www.sparkpeople.com/secrets.asp?tip=42374_simplifying_my_nutrition_tracker_food_groupings Numbers come hard to me, especially calories. <em>29</em> I've learned to label my food groupings with the calories involved as well. For instance, instead of (milk and cereal), I now have "Milk and Cereal 195." I have a food group named "GLOP" which is now "GLOP 250." By listing the calories with the food group, it's easier for me to remember how much I'm eating without having to go into the collection itself. (I haven't tried this with my "favorites," but that's next.) Mon, 7 Apr 2014 18:32:00 EST Fruits and Veggies! (Especially veggies) http://www.sparkpeople.com/secrets.asp?tip=42372_fruits_and_veggies_especially_veggies Getting plenty of fruits and vegetables in is what keeps my weight loss going the right way. They are packed with vitamins for energy, healthy and full of fiber, more filling than other things, and vegetables especially are low calorie, while fruit helps with the sweet tooth! <em>550</em> <em>267</em> <em>45</em> <em>265</em> <em>289</em> Mon, 7 Apr 2014 16:06:00 EST Stop eating right before bed http://www.sparkpeople.com/secrets.asp?tip=42371_stop_eating_right_before_bed I made a conscious decision to stop eating a couple hours before bedtime. It has made a tremendous difference in my weight loss efforts. I think maybe my body is more comfortable when it doesn't have to digest all night when it's already trying to be in recovery mode. Try it out! Mon, 7 Apr 2014 11:22:00 EST Eating Out http://www.sparkpeople.com/secrets.asp?tip=42363_eating_out When eating out, I bring my own container (I hate those styrofoam clam shells), and I pack 1/2 the meal in it BEFORE I eat, so I am free to clean my plate. Wed, 2 Apr 2014 23:56:00 EST How to stay within calorie range daily http://www.sparkpeople.com/secrets.asp?tip=42355_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). Tue, 1 Apr 2014 01:22:00 EST Secret of Success http://www.sparkpeople.com/secrets.asp?tip=42351_secret_of_success I used to be a cola addict. I have not had one in nearly 3 months and replaced it with water.I can not tell you the difference in how it makes me feel. Water is the best thing for you. So drink up.I also try to get i waking 3-4 miles 3-6 times a week. Sun, 30 Mar 2014 22:53:00 EST Metabolism Boosters http://www.sparkpeople.com/secrets.asp?tip=42350_metabolism_boosters One thing I've learned is to eat SOMETHING every couple of hours... Not an entire meal - just a little something. Perhaps a handful of grapes, some almonds, crunch some carrots, etc. Eating something ever couple hours (so healthy snack between meals!!!) boosts your metabolism. Sun, 30 Mar 2014 21:21:00 EST Try to keep your clothes current to your weight/size http://www.sparkpeople.com/secrets.asp?tip=42346_try_to_keep_your_clothes_current_to_your_weightsize Before I got into sparkpeople, I just wore XL or XXL clothes as a blanket "solution" to the problem. Now I always look for clothes that are a great fit, and not just bigger than what I really am. This has helped me at the very least maintain my weight loss, because of course if I gain too much weight the new clothing will be unusable in public. I've stalled out on the exercise and weight loss, but I haven't gone backwards. Sat, 29 Mar 2014 22:09:00 EST Always get your sleep http://www.sparkpeople.com/secrets.asp?tip=42316_always_get_your_sleep I find that when I don't get enough sleep, I am much less successful at losing weight. Being tired causes me to make poorer choices in food. I am tired and don't feel as great as I could and choose comfort foods when I know I shouldn't, and lose sight of my goals/motivation. Being tired also causes me to be more negative emotionally, which again leads to doubting myself, comfort foods or snacks that I know I don't need. Get your 8 hours of sleep! Wed, 19 Mar 2014 10:11:00 EST hipnosis http://www.sparkpeople.com/secrets.asp?tip=42314_hipnosis hi,i have been hypnotized many times by professionals and to myself and my friends. I lost interest and used it recently to help fix some of my many imperfections. you tube has many to offer weight loss, sleep ,stress reduction and increased confidence. <em>189</em> Tue, 18 Mar 2014 22:57:00 EST It's no secret. Fad diets don't work!!! http://www.sparkpeople.com/secrets.asp?tip=42307_its_no_secret_fad_diets_dont_work It's no secret that fad diets don't work! Don't waste your time or your money. I sure did, and where did it get me? Thin for like, a hot minute! Then fat again. That's where it got me!! Your already on Spark. That is a start. Now you gotta change your lifestyle. Exercise and eat right. It's the only way, people!!! Tell all your friends!!<br> Mon, 17 Mar 2014 16:58:00 EST Never Leave the House Hungry http://www.sparkpeople.com/secrets.asp?tip=42306_never_leave_the_house_hungry I always try to eat before leaving my house, and take a full bottle of fresh/cold water. If you have a protein shake or meal, (something healthy), before leaving the house, you will be less tempted to indulge while at the mall food court and can avoid eating out at a restaurant where you might not know the nutritional info. Mon, 17 Mar 2014 15:33:00 EST Always Get Dressed In The Morning http://www.sparkpeople.com/secrets.asp?tip=42278_always_get_dressed_in_the_morning If you don't leave the house everyday, get up and get dressed including putting your shoes on. You will probably find that you are more active and get more done. It also makes it more difficult to nap. You might even feel like getting some extra exercise in! <em>48</em> Tue, 4 Mar 2014 12:22:00 EST Track your food 1st! http://www.sparkpeople.com/secrets.asp?tip=42270_track_your_food_1st No matter how big or small it is, if I eat or drink it, I track it. At first I just ate whatever and tracked it later to see what I consumed. Now I plan ahead and track my food BEFORE I eat it, so I can see whether I can afford to eat everything I planned or if it will be outside of my nutritional goals. I can then adjust if necessary before it's too late. :) Sat, 1 Mar 2014 18:25:00 EST Change the package http://www.sparkpeople.com/secrets.asp?tip=42269_change_the_package Here is a little trick. If you have something in the house that is pulling you to it - change the package. I found that if I take the granola bar/cookie/trial mix - what ever it is that pulls you and place it in a plastic bag it does not have much of a pull any more. Just get rid of the fancy packaging (you can always cut out the calorie info and place it in the bag). Sat, 1 Mar 2014 13:16:00 EST Water everywhere you go http://www.sparkpeople.com/secrets.asp?tip=42268_water_everywhere_you_go I have a big glass of water least 16 oz. in every room living room ,kitchen , bedroom so I have no excuse to not drink it .When I leave the house no meter where I go I have a reusable 32 oz. sport bottle with me .At the end of the day is adding up to about 1 gallon in a half. <em>224</em> Fri, 28 Feb 2014 07:55:00 EST Chewing Gum http://www.sparkpeople.com/secrets.asp?tip=42258_chewing_gum When I'm in-between meals and I get a craving or urge to eat, I always make sure to keep Sugar-Free gum on hand. I just pop in a stick and it helps me to make it to my next meal without putting unwanted food in my body. I buy Extra because there are so many different flavors that pretty much any craving I have will be satiated. <em>30</em> Wed, 26 Feb 2014 11:15:00 EST Accountability at work http://www.sparkpeople.com/secrets.asp?tip=42253_accountability_at_work Today I shared my goals and plan with a few coworkers. I think that this was a secret weapon because when cake was brought to the break room, my coworkers helped me resist and get out of that dangerous situation! I am now more accountable at work! Tue, 25 Feb 2014 14:49:00 EST Food http://www.sparkpeople.com/secrets.asp?tip=42242_food I have found that old school thinking does not work. You have to EAT, no matter how much you think calories in calories out. get rid of it. Eat healthy, eat when your hungry and use the BMR chart to give you your calorie allotment for the day. Less is not more. I find if I only eat 1200 or less (for me) I will not lose weight, but if I pop it up to 1400 I will. Forget refined foods and sugar, introduce coconut oil to your diet and do not give up fat. Skip the sugar instead,. <em>58</em> Thu, 20 Feb 2014 08:31:00 EST Make hydration a habit http://www.sparkpeople.com/secrets.asp?tip=42237_make_hydration_a_habit Drink 2 cups of water before you do anything else in the morning. You will feel the difference all day, and you will start recognizing the difference between hunger and thirst cues throughout the day. Wed, 19 Feb 2014 16:44:00 EST Put off eating for just 5 minutes http://www.sparkpeople.com/secrets.asp?tip=42230_put_off_eating_for_just_5_minutes When I am about to have an extra treat that I do need, I put it off, and do something away from the kitchen. For just 5 minutes. Sometimes that is all I need to overcome temptation Mon, 17 Feb 2014 18:28:00 EST Weekend Weigh In http://www.sparkpeople.com/secrets.asp?tip=42227_weekend_weigh_in Weekend eating has always been a challenge for me until I joined the Largest Virtual Weigh In Team and started weighing on either Saturday, Sunday or Monday. It really helped me stick to healthy eating habits on the weekend. Mon, 17 Feb 2014 14:31:00 EST time on diet http://www.sparkpeople.com/secrets.asp?tip=42218_time_on_diet I try to spend at least thirty minutes each day recording what I have eaten or gym visits and reading the motivational ideas here It seems to keep me focused Fri, 14 Feb 2014 14:44:00 EST Ignoring Urges http://www.sparkpeople.com/secrets.asp?tip=42203_ignoring_urges Given that repeated practice obeying my urges is how I created the problem, repeated practice ignoring my urges is how I will change it! <br><br>For free e-book on the concept click on title "Ignoring Urges" to copy link. Or Visit my sparkpage for link. Tue, 11 Feb 2014 04:47:00 EST Water & more water http://www.sparkpeople.com/secrets.asp?tip=42186_water_more_water Learning to drink at least 8 glasses of water a day has not only helped keep my GI system healthy but also helps with weight loss. <em>91</em> Thu, 6 Feb 2014 13:02:00 EST Brush your teeth immediately after eating http://www.sparkpeople.com/secrets.asp?tip=42174_brush_your_teeth_immediately_after_eating Eating right after eating becomes a conditioned response that eating time is over. With the fresh breath and a full tummy you're happy not to overeat! <em>250</em> Wed, 5 Feb 2014 06:54:00 EST Next Shot http://www.sparkpeople.com/secrets.asp?tip=42170_next_shot Visionary optimism Tue, 4 Feb 2014 08:57:00 EST Packing a very light lunch to work http://www.sparkpeople.com/secrets.asp?tip=42168_packing_a_very_light_lunch_to_work I just pack a light lunch , 1 bologna and 1 cheese fat free, also a yogurt with raisins inside. That's all for lunch. Sun, 2 Feb 2014 18:40:00 EST Read The Labels! http://www.sparkpeople.com/secrets.asp?tip=42165_read_the_labels Simply by reading labels you can lower the calories you eat. It may be easy to eat a cookie, "cuz its only one, it can't be that bad"....but if you read the label and see that its 400 cal...I promise, it won't taste as sweet. Sat, 1 Feb 2014 22:40:00 EST Help for Chocoholics http://www.sparkpeople.com/secrets.asp?tip=42154_help_for_chocoholics I love chocolate but obviously if I eat too much I'll get off track. So I keep the mini 3 Muskateers (about 1 inch square) in my freezer. They're 25 calories each and I'll pull out 1 or 2. Since they're frozen I have to eat them slowly. By the time I'm done my sweet tooth is satisfied! <em>493</em> Mon, 27 Jan 2014 22:22:00 EST 52+ ways to lose a pound a week - try just one! http://www.sparkpeople.com/secrets.asp?tip=42152_52_ways_to_lose_a_pound_a_week_try_just_one More than 52 things to try to lose a pound (or more) a week in these two articles from Prevention Magazine. Pick one to try this week. I'm doing Phone-ercise (cleaning, doing laundry, and pacing while blabbing on the phone)<br><br>http://www.prevention.com/we<BR>ight-loss/diets/25-best-weight-loss-ti<BR>ps-ever?s=1<br><br>http://www.preventi<BR>on.com/weight-loss/weight-loss-tips/52<BR>-simple-weight-loss-tips?page=3 Mon, 27 Jan 2014 08:35:00 EST Make small reasonable goals http://www.sparkpeople.com/secrets.asp?tip=42148_make_small_reasonable_goals I recommend setting small and reasonable goals, with goal dates. Especially if you have a lot of weight to lose, doing this can drastically shift your calorie recommendations. This also affects your mood because instead of seeing you need to lose say 100 pounds you see that you need to lose 20. This visually aids you in not becoming overwhelmed. Think about it, what looks better that you lost 10 of 20 or 10 of 100? Sun, 26 Jan 2014 12:03:00 EST Gel clings on the refrigerator to track goals and pounds loss http://www.sparkpeople.com/secrets.asp?tip=42142_gel_clings_on_the_refrigerator_to_track_goals_and_pounds_loss I bought a package of gel clings shaped like leaves. I put 20 leaves on the left hand side of the refrigerator. Every time I lost a pound, or "leaf," I would move it to the right side of the frig. Then my husband and I did a little dance. Like the pebbles in a jar suggestion, it reminds me how far I have come, and keeps me focused on meeting my goal.Having it in my face on the frig helped too. (I am the kind of person who needs to weigh myself daily to keep from getting out of control.) Fri, 24 Jan 2014 16:40:00 EST Konjac and Garcinia Cambogia 2x/day to feel full and speed up weight loss http://www.sparkpeople.com/secrets.asp?tip=42140_konjac_and_garcinia_cambogia_2xday_to_feel_full_and_speed_up_weight_loss I struggled with constant hunger - I mean I felt like I was STARVING all the time. I started taking Konjac Root (Nutrigold) 2x/day (first thing in the morning, and early afternoon) along with Garcinia Cambogia (heard about it on Dr. Oz - not proven to work though) and it has REALLY helped. I also cut way back on gluten, artificial sweeteners and any added sugar, which probably also helped make cravings subside. I lost 50 lbs. in 7 months and feel fantastic. Fri, 24 Jan 2014 15:12:00 EST a sweet secret http://www.sparkpeople.com/secrets.asp?tip=42139_a_sweet_secret my secret is that help me see the pounds come finally come off is . a change in my exercise routine, instead of me doing 30 min walk away the pounds every day. I do now is the 10 minute trainer 6day a week.. I also drink 16 ounces of water before meals and 1 cup of green tea 30 minutes to an hour after each meal .I also stay with in my calorie intake. Thu, 23 Jan 2014 23:12:00 EST Joining A Challenge http://www.sparkpeople.com/secrets.asp?tip=42125_joining_a_challenge I am currently involved in my first Spark Challenge and have participated every day this month. It is encouraging to know how many other people are doing it as well which motivates me to want to do it. I really look forward to it everyday! :) Tue, 21 Jan 2014 22:49:00 EST Sugar addick cheat trick on chocolate http://www.sparkpeople.com/secrets.asp?tip=42124_sugar_addick_cheat_trick_on_chocolate I am a sugar addict & eliminated all artificial sweeteners and sugar all together & not longer crave sugar. I still find myself occasionally wanting a taste of chocolate. Problem is just a little sugar will start a chain reaction of wanting more one hour later. At the end of day if I have more room in my calorie bank I will allow myself little chocolate when I am tired right before bed. As long as I get to sleep within the next hour I am unaffected the next day. My sugar cheat. Tue, 21 Jan 2014 18:33:00 EST Close your eyes when the Food commercials come on TV. http://www.sparkpeople.com/secrets.asp?tip=42113_close_your_eyes_when_the_food_commercials_come_on_tv 90 % of the commercials on TV are for Fast food and usually on the evening hours when I should not eat, so I see it coming I close my eyes and don't watched .This helped me Try it may work for you too . Sun, 19 Jan 2014 07:56:00 EST water, water, water......... http://www.sparkpeople.com/secrets.asp?tip=42112_water_water_water i drink water before I eat one to two glasses then Im not as hungry. or soup is good too. <em>4</em> Sat, 18 Jan 2014 18:28:00 EST Brush your teeth http://www.sparkpeople.com/secrets.asp?tip=42097_brush_your_teeth Brush your teeth immediately after eating, you won't want to eat more with a fresh breath. Tue, 14 Jan 2014 20:53:00 EST Keep healthy snacks handy! http://www.sparkpeople.com/secrets.asp?tip=42063_keep_healthy_snacks_handy I buy fruit, granola bars, almonds,etc. on the weekend and place loose foods into serving seize zip lock bags. That way during the busy work week, I can grab them and place into a lunch cooler for throughout the day. I drive a lot for work and fast food is often a temptation. With snacks on hand, I only grab a low cal choice sandwich or wrap and add my fruit, etc for a side instead of fries! It helps a lot and I enjoy the fresh food :-) Sun, 5 Jan 2014 18:13:00 EST Supplements That Help http://www.sparkpeople.com/secrets.asp?tip=42058_supplements_that_help Drinking a lot of water through out the day helps plus supplements that help curb hunger and get your body healthy enough to loose weight. Sat, 4 Jan 2014 12:07:00 EST Shocking! Just have to Share... http://www.sparkpeople.com/secrets.asp?tip=42046_shocking_just_have_to_share I emptied a kitchen cabinet today...long overdue! Found an old set of dishes from the 1960's. The size of those dishes compared to today's everyday dishes...unbelievable! No wonder my portions seem so small when I measure....years ago, we didn't need to measure because the cups and plates and bowls were normal sized. Tomorrow I am removing my oversized plates, bowls & mugs and see if I can go back to eating normal portions naturally. Would love to know if anyone else has done this? <br> ... Wed, 1 Jan 2014 22:15:00 EST Eating Out http://www.sparkpeople.com/secrets.asp?tip=42034_eating_out When eating out take half of the meal home in a to-go box, for another meal. Sat, 28 Dec 2013 22:26:00 EST DON'T join Weight Watchers - Make your own plan. http://www.sparkpeople.com/secrets.asp?tip=42030_dont_join_weight_watchers_make_your_own_plan When a weight loss company sells sugary treats and salty snacks under their own brand name, you are led to believe that these things are not only OK, but part of your successful weight loss regime. For me, personally, this is a sure way to fail time and time again. Making my own eating plan based on protein, veggies, some fruit, nuts & almost NO GRAINS - even whole grains - has made my appetite subside and I've consistently lost on my plan. Eat what your body needs, not what your mind crav... Thu, 26 Dec 2013 19:22:00 EST A Win-Win! http://www.sparkpeople.com/secrets.asp?tip=42027_a_winwin I live in a house with others who buy things to "share", so I taped a LARGE PRINT note on that worst package of temptation to remind MY teflon brain the calorie count per serving! <br><br>Funny thing, I think it helps everyone from some of the comments I've heard! My favorite comment: I'm not buying these anymore! Win-Win!<br> <em>148</em> <br><br><br><br><br> Thu, 26 Dec 2013 11:51:00 EST Eliminating artificial sweeteners to contorl hunger and cravings for sweets. http://www.sparkpeople.com/secrets.asp?tip=42023_eliminating_artificial_sweeteners_to_contorl_hunger_and_cravings_for_sweets Since I eliminated all Aspartame and Sucralose (splenda) from all my food and drink eight months ago, I have been able to control my cravings for sugar, the amount of daily sugar content in diet. My diet has transformed from being hungry all the time constantly craving sweets to seldom being hungry and being satisfied by much less food. Which has enabled me to naturally crave healthy foods, eating the same foods loosing weight as I will be once the weight is off. Tue, 24 Dec 2013 05:39:00 EST the key to weigh loss and fitness http://www.sparkpeople.com/secrets.asp?tip=42022_the_key_to_weigh_loss_and_fitness I have learned that the key to weigh loss and fitness is consistency. Do the right things over and over again and it will happen. I stay consistent even when discouraged, bored, or tired. Mon, 23 Dec 2013 00:26:00 EST Plan, Plan, and Plan and then Plan again http://www.sparkpeople.com/secrets.asp?tip=41997_plan_plan_and_plan_and_then_plan_again You need a game plan and a backup game plan for when your game plan goes off course. And repete Tue, 10 Dec 2013 23:29:00 EST Homemade meals. http://www.sparkpeople.com/secrets.asp?tip=41985_homemade_meals Basic ingredients are a key to defensive eating. When I cook my meals from its basic forms rather than pre-packaged meals, I lose more weight that if I use pre-packaged foods or if I eat out because I can control what goes in to the preparation the food. For example, when I cook a steak, I can brown it in a pan with a spray cooking oil like PAM, Then I steam it until it is done. That way I don't have to add oil to my steak. Oh, yes, don't forget to season it with a little garlic powder. Sat, 7 Dec 2013 11:33:00 EST Peanut butter http://www.sparkpeople.com/secrets.asp?tip=41970_peanut_butter Did you know that 1/2 Tablespoon of Peanut butter with each meal 3x a day helps you stay on track with your diet and lose wieght over the long term? It reduces cravings and reduces the desire to eat for up to 12 hours after ingesting peanut butter! Its proven in studies that peanut butter actually helps people lose and maintain wieght! Its helping me not be so hungry ect! And just a small spoonfool 1/2 Tablespoon is all it takes 3x a day! Try it !!! You'll see! Mon, 2 Dec 2013 20:15:00 EST lemon water http://www.sparkpeople.com/secrets.asp?tip=41965_lemon_water I find it helps if i put a little lemon juice or real lemon in my water to help me get all of my 64oz. Sun, 1 Dec 2013 12:50:00 EST Brush and ACT! http://www.sparkpeople.com/secrets.asp?tip=41962_brush_and_act When I finish eating, it's best if I put my plate to the counter and go brush my teeth! I also use ACT mouthwash and you aren't supposed to eat or drink for 1/2 hour after rinsing with it. I find that combined with just getting away from any food cues for a few minutes helps me stop eating beyond what I need. Tue, 26 Nov 2013 10:02:00 EST Budget Your Calories http://www.sparkpeople.com/secrets.asp?tip=41959_budget_your_calories I set up a calorie budget just lke you do your money budget to achieve your goals.<br>1. Set up the total calories you want to consume each day. For me it is 1200-1300.<br>2. Set up the details. For me it is 300 per meal and 100 for 3 snacks. When I go over my budget for any meal, I cut out a snack.<br>3. Eat your favorite foods as they fit in your budget. It helps you when you are making tough decisions.<br>4. Deciding to do it is 90% of the process. The 10% is just following through on the... Mon, 25 Nov 2013 19:09:00 EST Do what works for YOU! http://www.sparkpeople.com/secrets.asp?tip=41949_do_what_works_for_you There's a lot of advice on here, most pretty good, but the most important is to find what works for YOU in keeping on the wagon. I'm a perpetual night owl, that's just how I am. So working out in the morning, which is often recommended, just never worked for me and I would get discouraged and pretty much every day started out bad and spiraled down from there. When I finally just accepted that my best workout time is 2am - then I finally got on a regular schedule of working out AND eating b... Thu, 21 Nov 2013 03:06:00 EST MUSIC! http://www.sparkpeople.com/secrets.asp?tip=41939_music I find that whenever I feel that dread at the back of my mind about stepping on to my elliptical, creating a new playlist or finding new music REALLY helps me. This way, I look forward to an energetic playlist to which I can workout to.<br> <em>339</em> Sun, 17 Nov 2013 01:23:00 EST Be patient and persistent http://www.sparkpeople.com/secrets.asp?tip=41934_be_patient_and_persistent It took me nearly a year to lost 30 lbs but being patient and persistent makes a difference. So does a commitment to minimum of 10 minutes day exercise, tracking, drinking water & staying connected to SparkPeople :-) Fri, 15 Nov 2013 08:17:00 EST drink http://www.sparkpeople.com/secrets.asp?tip=41923_drink I was really stuck on stupid drinking pepsi and mtn dew all the time, when I started drinking water I started to not want anything other then water and that helped me with my weight loss.... Tue, 12 Nov 2013 15:37:00 EST Goals http://www.sparkpeople.com/secrets.asp?tip=41915_goals I have found that setting 1 long range goal and many short range goals that are attainable at different times helps to keep me motivated and excited about what I'm doing. <em>306</em> Sun, 10 Nov 2013 23:00:00 EST Drink Green Tea http://www.sparkpeople.com/secrets.asp?tip=41913_drink_green_tea When I get really stressed, I make and drink a hot cup of tea. The best part is that I add honey and lemon juice if I want! I associate green tea with relaxation now because I am an emotional eater. Now, instead of bingeing when I get stressed I can indulge in one of my favorite drinks! With WAY less calories! Sat, 9 Nov 2013 18:33:00 EST Use your phone alarm to remind you of your plan during the day! http://www.sparkpeople.com/secrets.asp?tip=41894_use_your_phone_alarm_to_remind_you_of_your_plan_during_the_day I set my alarm on my phone to remind me when to eat and drink. I eat every 2.5 hours - 5 small meals a day and drink my water before the meals. This helps me keep on track and I never feel hungry. Before you know it, all my meals are done, I feel full and I look forward to starting a new day and seeing my results! Sun, 3 Nov 2013 10:39:00 EST While they sleep, I arise and walk. http://www.sparkpeople.com/secrets.asp?tip=41893_while_they_sleep_i_arise_and_walk From the moment the family's awake, my time is committed. So beginning a few months ago, I decided to "seize morning", meaning early morning before they get up. I "take my mind out for a walk" and get home peacefuller and fitter while the house still sleeps. My moment! Sun, 3 Nov 2013 10:20:00 EST Sweet snack http://www.sparkpeople.com/secrets.asp?tip=41889_sweet_snack I gave up buying chocolate and cookies completly. <br>I only buy chestnuts and little cans of unsweetend fruit cocktail. They are my sweets now :) Sat, 2 Nov 2013 09:19:00 EST WATER ! wATER ! WATER ! http://www.sparkpeople.com/secrets.asp?tip=41877_water_water_water_ Drink a gallon a day ... You will see a huge difference Wed, 30 Oct 2013 15:16:00 EST Eating should be a chore http://www.sparkpeople.com/secrets.asp?tip=41867_eating_should_be_a_chore When I was little, I played outside until the sun went down. We were forced to come in for lunch and dinner. We didn't want to take the time to eat! It was more like a chore. I believe we should view eating as a chore. Something we have to do for nutrition, but not as a hobby (which is what it has been for me for awhile now). <em>198</em> Mon, 28 Oct 2013 11:48:00 EST Heavenly Delicious Food http://www.sparkpeople.com/secrets.asp?tip=41854_heavenly_delicious_food When I eat really tasty food without all of the starches and fats, I don't eat as much. Using an abundance of spices helps me to enjoy the food more and to eat more slowly because I enjoy the tast so much. <em>4</em> Fri, 25 Oct 2013 15:36:00 EST Tray this , http://www.sparkpeople.com/secrets.asp?tip=41850_tray_this_ Amazing experience,<br>challenge your self ,family & friend if you are welling to lose some extra ponds ,<br> Just follow my step I did it and you can don't think about it just do it,<br>Make a drinking water all ways handy start your day with at least 2 cups of water then start your day with your break fast the same with lunch and dinner start with 2 cups of water ,<br>My experience is I eat healthy food all kind of deserts I lost 27 bound in 2 month keep it this way<br> Thu, 24 Oct 2013 11:32:00 EST My tea helps http://www.sparkpeople.com/secrets.asp?tip=41836_my_tea_helps drinking 2 cups, 1 in the morning and 1 cup at night of oolong tea with my special k cereal breakfast really helps me feel good. Sun, 20 Oct 2013 18:37:00 EST hydration http://www.sparkpeople.com/secrets.asp?tip=41830_hydration If I have had my latest meal and am still feeling "hungry" I drink a glass of water, fairly quickly, and wait 10 minutes.... Still hungry? Fri, 18 Oct 2013 10:14:00 EST Tempted? Wait 5 minutes! http://www.sparkpeople.com/secrets.asp?tip=41824_tempted_wait_5_minutes Today I avoided a bad food choice by just putting it off for 5 minutes. I enjoyed the white truffle ghost so much that just a little ice cream today did not seem right.<br>When I splurge, I will really enjoy it. A little ice cream would have left me wanting more. Instead, I came home and made a vegetable soup. When it’s splurge time, I will have something really tasty!<br>Today’s enjoyment comes from enjoying the fall foliage.<br> Thu, 17 Oct 2013 05:42:00 EST Don't Give Yourself Options http://www.sparkpeople.com/secrets.asp?tip=41813_dont_give_yourself_options My husband and I followed SP together to lose our weight (he lost 80+ pounds). He taught me there are no options (as someone else said, treat it like a job). It's not "if" you should work out. You must work out. It's not "if" you will eat healthy. You will eat healthy. Do NOT give yourself the option. My husband still practices this. One example -- No matter what time he gets home at night, he works out. Whether it's 6 p.m. or 10 p.m. Talk about inspirational! Mon, 14 Oct 2013 22:39:00 EST Plan your "Food Day" http://www.sparkpeople.com/secrets.asp?tip=41812_plan_your_food_day One of the best things I've learned is to plan the food you will eat that day. It's a psychological thing - - you plan it, write it down, and you feel as if you should follow it. If you slip, that's ok. I bet you won't slip as much as if you didn't write it down. Give it a try! <em>213</em> Mon, 14 Oct 2013 22:35:00 EST Homemade Soups http://www.sparkpeople.com/secrets.asp?tip=41811_homemade_soups I find that I love to perfect the art of making homemade soups to help me loose weight. I can make a huge pot of soup for the week and if I get tired of it I freeze it and make something else. It curbs my appetite and I can chalk it full of vitamin enriched foods. Sun, 13 Oct 2013 23:51:00 EST Cheap Seasonal fruit becomes a nice healthy sorbet http://www.sparkpeople.com/secrets.asp?tip=41804_cheap_seasonal_fruit_becomes_a_nice_healthy_sorbet Where I live we get various fruits that reach a peak season. When they are cheap, clean, pit a large bag of them. (Lychee, Dragon Eye, cherries, strawberries, other berries and grapes) then freeze them. Later puree them, sweeten as needed (Sugar or artificial). Add water for smooth texture. place in freezer or ice cream maker. Light. Refreshing. a portion of fruit. Fri, 11 Oct 2013 22:23:00 EST Reaching the water goal http://www.sparkpeople.com/secrets.asp?tip=41794_reaching_the_water_goal When trying to reach you water consumption goal, use this trick. Buy 1 water bottle per 8oz-10oz you are trying to consume in a day plus 3 extra bottles. If your goal is 8 cups a day (the recommended) than buy 11 bottles. Keep the 8 that is your goal in the fridge and number them. This way you can see that you are reaching your goal and at what rate. Bottles also are very convent so you are more likely to go for that than anything else you may grab for convince. Wed, 9 Oct 2013 11:45:00 EST Pre-Plan Pre-Track http://www.sparkpeople.com/secrets.asp?tip=41791_preplan_pretrack Every morning I plan my day. I plan what I am going to eat for each meal and then I pre-track it on my Mobile App. I use Weight Watchers, but it would work with Spark People too. So far I have lost 17 pounds. I have about 40 more to go. Keep Sparking!!!!!! Tue, 8 Oct 2013 09:58:00 EST weight loss in last year http://www.sparkpeople.com/secrets.asp?tip=41789_weight_loss_in_last_year loose 30 lbs but can not seem to loose now with regular food. Mon, 7 Oct 2013 23:14:00 EST The Plan http://www.sparkpeople.com/secrets.asp?tip=41782_the_plan Buy "The Plan" by Lyn Genet Recitas. It costs about $20 and will change your life if you can stick with it. I've lost 11 lbs since July 29th (and that's with stopping for 2 weeks because of mouth surgery). The premise is finding which foods are healthy for you, and one by one testing them! And has women eating around 1600 calories a day, with men 1800-2000. Sat, 5 Oct 2013 12:55:00 EST VARIETY http://www.sparkpeople.com/secrets.asp?tip=41764_variety Always have different foods available, Eating the same breakfast all d time makes life a little boring. Be inventive,create new meals,you would b supprise what tickles your tastebuds. Tue, 1 Oct 2013 09:50:00 EST No sugar http://www.sparkpeople.com/secrets.asp?tip=41759_no_sugar Eating smaller portions and cutting out sugar. Sun, 29 Sep 2013 20:15:00 EST Variety of Foods http://www.sparkpeople.com/secrets.asp?tip=41757_variety_of_foods Don't let yourself get bored...eat different foods... <em>41</em> Sun, 29 Sep 2013 14:00:00 EST Be Honest http://www.sparkpeople.com/secrets.asp?tip=41749_be_honest Entering your food and exercise isn't enough. Be honest with YOURSELF. Did you add that scrape of butter? Was it 7 walnuts - not 6? If your weight doesn't move you need to reconsider. That exercise - were you REALLY doing your best or was that WALK more of a STROLL? Re-evaluate constantly. Don't waste the effort. DO YOUR BEST, but more than that - BE HONEST WITH YOURSELF. Thu, 26 Sep 2013 05:35:00 EST Drink a protein smoothie every day. http://www.sparkpeople.com/secrets.asp?tip=41743_drink_a_protein_smoothie_every_day Making this smoothie every morning keeps me on track. CVS one scoop of vanilla whey protein - 140 calories, 2 tbs of Jello fat free sugar free pudding mix, one cup of fat free milk, 1-1/2 cups of frozen fruit unsweetened, one cup of fat free milk and 1-1/2 cups of water. Makes about 42 ounces of a really filling protein breakfast that you can take in a large container to the office or wherever. Tue, 24 Sep 2013 21:20:00 EST No more Beer!! http://www.sparkpeople.com/secrets.asp?tip=41728_no_more_beer I used to buy 2-3 12 paks a week and would drink them not to get drunk but because i loved how they tasted. I would buy the variety packs becuase they had different flavors in them. July 4th 2013 i decided to stop drinking along with my wife we have been eating very healthy and do cardio 5 days a week. since then I have lost almost 38 pounds and feel much better. Here it is the start of Fall and i am not even missing the taste of Pumpkin Head Ale or Sam Adams. Thu, 19 Sep 2013 14:17:00 EST NO MORE SODA http://www.sparkpeople.com/secrets.asp?tip=41720_no_more_soda My husband drinks soda all day long so it's always been easier to just grab a drink of whatever he was drinking instead of getting my own drink.Then I decided that I wanted to try drinking water as was suggessted to me by my cousin Kathy who is also on this journey with me.I am currently down 13 lbs. by doing light excercizes and just drinking water instead of the soda. My skin is clearer and I feel better. <em>198</em> Mon, 16 Sep 2013 07:18:00 EST Rewards http://www.sparkpeople.com/secrets.asp?tip=41719_rewards Think what you are going to reward yourself with after each week- and I dont mean food, but things like a new dress, a hair cut, nail polish, heels or anything that will make you feel good. <br>Make a list and think about it each time you crave something- is it worth it? Sun, 15 Sep 2013 09:50:00 EST Believe http://www.sparkpeople.com/secrets.asp?tip=41699_believe Believe you are worth all the effort and love and you'll stick to your weight loss program. Find a way to believe in yourself - do whatever works... <em>306</em> Tue, 10 Sep 2013 13:07:00 EST Prepare Ahead! http://www.sparkpeople.com/secrets.asp?tip=41697_prepare_ahead A boost for successful weight loss can be accomplished by preparing your meals for the week. Outline on your foodtracker your whole weeks worth of meals. Include your cheats as well as they can be mini goals you get yourself to for rewards. Make sure to plan ahead for each and every meal and shop for the week not for the day leaves it to open to randomly cheat here and there. Tue, 10 Sep 2013 09:29:00 EST An apple a day helps keep the hunger at bay! http://www.sparkpeople.com/secrets.asp?tip=41695_an_apple_a_day_helps_keep_the_hunger_at_bay If you eat an apple prior to eating a meal, you will feel fuller longer and less likely have the urge to snack shortly after your meal. <em>306</em> Mon, 9 Sep 2013 15:31:00 EST Click a Pic!! http://www.sparkpeople.com/secrets.asp?tip=41685_tracking_reference To help me track foods that I don't have time or can't do immediately, I take a quick picture of the items or ingredients as a reminder for when I sit down to actually track my foods. Fri, 6 Sep 2013 20:44:00 EST Protein Add Ons http://www.sparkpeople.com/secrets.asp?tip=41674_protein_add_ons Have found that putting protein mix in my coffee adds a little flavor and I get additional protein as well. Wed, 4 Sep 2013 09:39:00 EST Chewing Gum http://www.sparkpeople.com/secrets.asp?tip=41672_chewing_gum Sugar free chewing gum prevents mindless eating. Especially if mint flavored, I don't even like eating after chewing it! Tue, 3 Sep 2013 01:08:00 EST Fruit instead of sweets http://www.sparkpeople.com/secrets.asp?tip=41636_fruit_instead_of_sweets I love sweets of all kinds and crave them often, so instead I eat sweet fruit. Cherries, berries, watermelon and banana are good. I know some people do not eat much fruit when they are cutting back but a banana or a small bowl of cherries is better than four cookies or a piece of cake. <em>224</em> Tue, 27 Aug 2013 00:28:00 EST Stay out of the Kitchen http://www.sparkpeople.com/secrets.asp?tip=41628_stay_out_of_the_kitchen I know the kitchen is the center of the home, but if you have a problem with nibbling and/or evening snacking you should stay away from reminders of food. I find it works best to avoid the kitchen and move to another room that does not contain food. I go upstairs to my bedroom to watch TV and don't plan to come downstairs unless I need more ice water. Sun, 25 Aug 2013 11:04:00 EST Your 'NOW' photo on refrigerator http://www.sparkpeople.com/secrets.asp?tip=41612_your_now_photo_on_refrigerator Instead of posting on refrigerator a 'before you gained all those pounds ago' photo, post a photo of yourself now, to encourage you not to open the refrig or cabinet just to munch. Then every month same date, post a 'new photo' next to the heavier one. Seeing the result on refrig will motivate you instead of grieving for your skinny self all those years ago. Tue, 20 Aug 2013 00:37:00 EST Low Fat Cheese is my secret! http://www.sparkpeople.com/secrets.asp?tip=41607_low_fat_cheese_is_my_secret Cabot makes a 75% reduced fat sharp cheddar cheese that a nutritionist told me about. It tastes delicious and only has 60 calories per ounce. I like to slice it thin and enjoy it with fruit or nuts. Makes a filling snack with plenty of protein that won't cause me to go over my range. Mon, 19 Aug 2013 17:14:00 EST Fifty Shades Thinner Support Group http://www.sparkpeople.com/secrets.asp?tip=41605_fifty_shades_thinner_support_group I had been losing weight slowly but steadily for a few months. Then when I hit a weight loss Plateau, I really "lost it". I went on a food eating binge for an entire week, and gained 5 pounds back. I was so discouraged. Then I decided that I really needed to be held more accountable. So, I started a Weight Loss Support Group in my community. It's ten members strong and still growing. I figured that If I became a leader of a weight loss support group, I would really stay on track! Mon, 19 Aug 2013 08:56:00 EST Tracking Nutrition - The Key to Success http://www.sparkpeople.com/secrets.asp?tip=41598_tracking_nutrition_the_key_to_success In the beginning tracking on SP taught me how to eat the right amount of calories by making choices of what to eat. Later I learned to also keep in ranges (all at the same time) for protein, carbs, fat, and fiber. Once I found how to eat and get proper nutrition, I was not hungry and feeling deprived, then everything else fell into line. <br><br>If you can commit to do one thing without fail, I encourage you to make it this one! Sat, 17 Aug 2013 16:49:00 EST It"s All About Tracking http://www.sparkpeople.com/secrets.asp?tip=41597_its_all_about_tracking Losing weight for me has been a life style. I lose and then I gain. I have discovered that the best way for me to lose weight and feel successful is to commit to tracking my food, exercise, and blood sugar values. This is the first time I have done all three and I am finding success. This is day 6!! minus 2 lbs!! <em>306</em> Sat, 17 Aug 2013 14:09:00 EST Get your water in http://www.sparkpeople.com/secrets.asp?tip=41594_get_your_water_in I take a bottle of water with me and when ever I hit a red light I sip on it until the light turns green. I usually finish a bottle on the way to work and on the way home from work. Fri, 16 Aug 2013 21:58:00 EST Portion Control on parties http://www.sparkpeople.com/secrets.asp?tip=41585_portion_control_on_parties Now I never go to any party or function esp weddings empty stomach. Your are tempted more towards the food if you are hungry. So before going out I atleast half fill my stomach with fresh fruits <em>491</em> or veggies <em>291</em> . This helps me a lot for portion control we eating a buffet. Which was impossible before <em>292</em> Thu, 15 Aug 2013 06:40:00 EST Knit, don't snack http://www.sparkpeople.com/secrets.asp?tip=41560_knit_dont_snack It's OK to watch a little TV in the evening but eating small snacks at the same time may add up to a lot of calories. Instead, start knitting while watching your favourite programme. No hands left available to stuff treats into your mouth! Mon, 12 Aug 2013 05:08:00 EST Bored of plain water? http://www.sparkpeople.com/secrets.asp?tip=41556_bored_of_plain_water Some days, plain old water or lemon water is hard for me to drink. I use MioFit on occasion to mix it up a little. Mio is sugar free and some of the flavors include electrolytes and B vitamins. Best of all, I control how much Mio I want to add for flavor!<br> <em>205</em> Sun, 11 Aug 2013 20:01:00 EST Lemon Water http://www.sparkpeople.com/secrets.asp?tip=41555_lemon_water Lemons are a fat fighting food that hardly anyone knows about. I get about 3 or 4 lemons per week. I have a pitcher of water in my fridge and I cut 2 lemons into slices and put them in the water. when i pour a glass of water to drink...I simply cut a chunk of lemon and squeeze the juice into my glass! Sun, 11 Aug 2013 11:24:00 EST cold chocolate http://www.sparkpeople.com/secrets.asp?tip=41545_cold_chocolate if you really feel the need for chocolate, go for the darker chocolate (GREEN & BLACKS) MIN 70 % COCOA, It has less sugar & other baddies, then keep it in the fridge making it harder to eat (it's really solid & hard to bite) Wed, 7 Aug 2013 14:09:00 EST Portion Control and...soda.... http://www.sparkpeople.com/secrets.asp?tip=41542_portion_control_andsoda I was taught that when your at a party or event, take the smallest plate and dont let your foods touch, it limits what you cna get and consume and as for soda...kick it in the butt, the carbonation expands your stomach and makes you feel less full! Wed, 7 Aug 2013 08:57:00 EST Hunger strategies http://www.sparkpeople.com/secrets.asp?tip=41532_hunger_strategies Eat before you get hungry, this helps you stay in control Fri, 2 Aug 2013 18:51:00 EST Keep Motivated http://www.sparkpeople.com/secrets.asp?tip=41521_keep_motivated Always keep motivated. Look at old photos, talk to your friends, find your motivation everyday! Mine is my children and family. <em>192</em> Wed, 31 Jul 2013 09:26:00 EST Logging of Food Is the Key to Success http://www.sparkpeople.com/secrets.asp?tip=41513_logging_of_food_is_the_key_to_success The key to successful weight loss is the logging of food. It is the one mandate that my Doctor insisted on when I started this weight loss journey. My experience has taught me this is right for so many reasons. The level of awareness this action provides about food has helped me immensely. If you do nothing else, please do this. I wish you well and much success!<br>Regards<br>Dianne <em>381</em> Mon, 29 Jul 2013 07:32:00 EST dancing http://www.sparkpeople.com/secrets.asp?tip=41512_dancing Dancing Sun, 28 Jul 2013 21:57:00 EST Out of Sight Out of Mind! http://www.sparkpeople.com/secrets.asp?tip=41511_out_of_sight_out_of_mind clean up your house from all the "bad foods" that might tempt you in your moments of weakness. This will be of a great help when you have one of these down days where you're tempted to eat anything ( or everything!)<br>when you don't have anything "bad" to eat, you won't eat it! Sun, 28 Jul 2013 12:08:00 EST Post-Treat (/Cheat) http://www.sparkpeople.com/secrets.asp?tip=41495_posttreat_cheat After having a slice of pizza, piece of cake etc., drink water slowly.<br><br>After-taste of the food triggers you to eat more. Water, on the other hand, removes the lingering taste to avoid further consumption - at least for me!<br> Thu, 25 Jul 2013 09:26:00 EST I make a weekly fitness-meal plan http://www.sparkpeople.com/secrets.asp?tip=41482_i_make_a_weekly_fitnessmeal_plan I make a weekly fitness-meal plan. I am training for a half-marathon and get super hungry the day after a long run. Combining the meal planning with the fitness planning means I eat the right stuff for my level of activity. It also helps with the grocery shopping. Sun, 21 Jul 2013 20:39:00 EST Foresight http://www.sparkpeople.com/secrets.asp?tip=41480_foresight After having my breakfast (I do not tend to slip during breakfast) I track what I have eaten and what I will eat for the remainder of my day. <br><br>Once everything is written down/entered into the app, it requires effort to change it. Just to avoid this, I ward off the urge to cheat most of the time.<br><br> Sun, 21 Jul 2013 03:53:00 EST Lose weight forever by reframing your thinking http://www.sparkpeople.com/secrets.asp?tip=41478_reframe_your_thinking_about_weight_loss_and_lose_weight_forever Self talk & how you think about your weight loss journey makes a huge difference to your success. I have reframed how I do this to help me feel focussed & positive. I'm 70+ lbs down, & I didn't LOSE that weight! I ddn't mislay it & I don't plan to pick it up again later. I RELEASED it, & it's gone, outa here. It hasn't got resident's rights, & it's not hanging around waiting to climb back on board!<br> Fri, 19 Jul 2013 14:45:00 EST Charts http://www.sparkpeople.com/secrets.asp?tip=41476_charts Using the weight charts to track reality! I have tracked my ups and downs over 3 years. I noticed that my body wants to stay at specific weights. Those are the areas of plateau. Those are also the weight levels my body wants to get back to. I now know I have to expect my body to resist weight loss in those areas. I am determined to create new lower norms for my body by staying at a lower weight for extended periods. If you can maintain count it as a victory! you are resetting your weight no... Fri, 19 Jul 2013 08:30:00 EST I envision what it looks like spoiled! http://www.sparkpeople.com/secrets.asp?tip=41472_i_envision_what_it_looks_like_spoiled Sometimes when I want a treat, I actually imagine what it would look like left on the counter for a week. The thought of putting that into my mouth kills the craving. Thu, 18 Jul 2013 16:05:00 EST Boredom eating http://www.sparkpeople.com/secrets.asp?tip=41471_boredom_eating I'm horrible for eating because I'm bored, mostly at night. What I do when I get that craving for sweets or my favourite food in the evening is grab a big glass of water, turn on my favourite song and do something! Sometimes I do crunches, stretch or just plain dance like nobody is watching! I get so caught up in what I'm doing that I forgot I wanted food, plus I can feel good about burning a few extra calories :) Wed, 17 Jul 2013 22:01:00 EST Cut the top of a muffin http://www.sparkpeople.com/secrets.asp?tip=41451_cut_the_top_of_a_muffin If you get a cake or muffin which is bigger than one portion - don't slice it in half from top to bottom - roll it over and slice it from side to side and eat the bottom portion as the top has all the added sweet toppings for decoration. Sat, 13 Jul 2013 11:04:00 EST Changes http://www.sparkpeople.com/secrets.asp?tip=41449_changes When you are in a stall dont change to many things at one time. Make one change and stick with it for at least two weeks before you change something else. This gives your body time to adjust and maybe start dropping. If you change to much at one time you wont know what it was that got you to start dropping the weight again. Fri, 12 Jul 2013 16:56:00 EST Your "hunger" might be THIRST! http://www.sparkpeople.com/secrets.asp?tip=41443_your_hunger_might_be_thirst If I feel "hungry" when I know I shouldn't (it's not near a meal or snack time), that's a signal to me to go drink another full glass of water. 9 times out of 10, my "hunger" vanishes-- and I'm getting all my water in! <em>91</em> Thu, 11 Jul 2013 17:30:00 EST When in doubt, leave it out! http://www.sparkpeople.com/secrets.asp?tip=41432_when_in_doubt_leave_it_out When you are not sure what is in a certain food or whether it is diet friendly opt out and choose your fail-safes such as water, vegetables and fruit!<br><br> <em>458</em> Wed, 10 Jul 2013 04:05:00 EST Choices http://www.sparkpeople.com/secrets.asp?tip=41430_choices Had to steal someone secret word cuz I liked it and it fits.<br><br>Keep on Keepin' on...DO IT! <em>146</em> Tue, 9 Jul 2013 21:55:00 EST Eat Naked http://www.sparkpeople.com/secrets.asp?tip=41418_eat_naked Eat naked in front of a mirror. I would bet anything you can't finish your plate! Sun, 7 Jul 2013 18:38:00 EST For the ladies http://www.sparkpeople.com/secrets.asp?tip=41414_for_the_ladies For those of you, who suffer from severe PMS sugar cravings... Red/purple grape and almonds or dark chocolate (70%-85%) and green tea do the trick, Neither of these options are off-track as long as you watch the amount you eat. Sun, 7 Jul 2013 00:46:00 EST Getting that water http://www.sparkpeople.com/secrets.asp?tip=41406_getting_that_water I fill up a 1.5 liter water bottle as soon as I get to my office. I place it by my computer and have a sip everytime I see it - almost like a drinking game. Sat, 6 Jul 2013 02:22:00 EST set your alarm http://www.sparkpeople.com/secrets.asp?tip=41403_set_your_alarm i set my alarm for the time to have my meals then i reset for snacks then I rest it for lunch and so on ! i do not eat or snack before the alarm goes off ! i had to do something because i found myself snacking all day <em>306</em> Fri, 5 Jul 2013 11:07:00 EST Just for Today, I WILL DO instead of WANT TO. http://www.sparkpeople.com/secrets.asp?tip=41397_just_for_today_i_will_do_instead_of_want_to In formulating my Weight Loss Goals, I realized how many "I want to's" were thrown into the mix. I want to lose weight, I want to be slim, I want to fit into a smaller size clothing, I want to be healthier, etc. Then I realized how futile it is to think that I can wish, hope, and dream away the weight. Change requires action. Now each morning I tell myself that Just for Today, I WILL do instead of WANT to. Just for one day, I can do anything. <em>381</em> <em>45</em> <em>210</em> <... Wed, 3 Jul 2013 23:19:00 EST Drink a Glass of Water on Your Way to Work http://www.sparkpeople.com/secrets.asp?tip=41396_drink_a_glass_of_water_on_your_way_to_work Drink one 8 oz. glass of water on your way to work instead of a cup of coffee. Drink your cup of coffee after you drink the water.<br>That's 1 cup down before you really get your day started. Only 7 to go. <em>91</em> Wed, 3 Jul 2013 22:56:00 EST Grow your own http://www.sparkpeople.com/secrets.asp?tip=41388_grow_your_own I love to garden and I have found gardening has played a huge part in reaching my goals. <br>Growing a garden is a lot of physical work and it gets me outside. I really enjoy growing my own salads, I know there are no harmful chemicals involved and taking my basket out to snitch leaves off my lettuce, spinach and chard is a stress free, relaxing, thankful experience.<br>If you don't have enough land for a garden you can use containers on your patio or just set a pot outside anywhere. <em>436... Tue, 2 Jul 2013 11:28:00 EST Be mindful & own your decisions! http://www.sparkpeople.com/secrets.asp?tip=41383_be_mindful_own_your_decisions Many times my wife and I I catch ourselves just munching on something without thinking about it. You're not a horrible person for having a treat, or something that is "off plan", but make it a conscious decision and understand the consequences! Mon, 1 Jul 2013 17:11:00 EST The war and not the battle http://www.sparkpeople.com/secrets.asp?tip=41363_the_war_and_not_the_battle When I have a bad day and go over my calorie limit I immediately figure it into my weekly goals and seek to make the weekly count come out right instead of fretting and regretting over today. In that way I am winning the war even if I lose an occasional battle. <em>104</em> Fri, 28 Jun 2013 21:38:00 EST FRUIT AND VEGGIES VERSUS CHIPS AND COOKIES http://www.sparkpeople.com/secrets.asp?tip=41359_fruit_and_veggies_versus_chips_and_cookies Instead of eating chips, cookies, or other high calorie foods with little or no nutritional value with your sandwich, add some fruit or veggies (nonstarchy) with your meals. Fri, 28 Jun 2013 13:11:00 EST 7 Secrets Of Permanent Fat Loss And Fitness Free Guide http://www.sparkpeople.com/secrets.asp?tip=41351_7_secrets_of_permanent_fat_loss_and_fitness_free_guide I’ve spent over twenty three thousand dollars of my own money learning what works, what doesn’t work, and most importantly…what works while being simple to follow and with the least amount of time commitment. It is these specific secrets and techniques that helped me shed over 42 pounds of unwanted fat and drop 10 inches off my waist Thu, 27 Jun 2013 02:18:00 EST A LOT of secrets for a fast and a successful weight loss! http://www.sparkpeople.com/secrets.asp?tip=41350_a_lot_of_secrets_for_a_fast_and_a_successful_weight_loss 1) Drink a glass of spring water first thing when you wake up and before you eat any meals or snacks.<br>2) Buy a nutribullet or a good juicer, add organic fresh fruits and veggies and drink up! You will have so much energy!<br>3) If you don't exercise or workout, go for walks! you may not notice changes fast but it's better than sitting and watching TV! <br>4) Perform a coffee enema! <br>5) Try to eat before going out for shopping or work.<br>6) No fast foods unless it's the only option!! Thu, 27 Jun 2013 01:36:00 EST Get Rid of Trigger Foods, Pronto! http://www.sparkpeople.com/secrets.asp?tip=41313_get_rid_of_trigger_foods_pronto Make sure that you do not keep 'trigger foods' (foods that you can't stop eating once you start, usually due to some emotional upheaval). I used to allow myself graham crackers as a healthy snack (portion control). BUT, I found I would overeat them when depressed or upset... so I stopped buying them immediately. I may bring them back if I can gain control over myself. Wed, 19 Jun 2013 15:39:00 EST Phone A Friend to get over snack attack http://www.sparkpeople.com/secrets.asp?tip=41301_phone_a_friend_to_get_over_snack_attack When you have had a snack and feel like having some more knowing it is not good for you, phone a friend a have long chat. Keeps you connected with friends and by the end of the call you have conquered the temptation <em>473</em> . Tue, 18 Jun 2013 09:43:00 EST Track every food that you will eat the night before. http://www.sparkpeople.com/secrets.asp?tip=41284_track_every_food_that_you_will_eat_the_night_before I have been planning my meals and snacks the night before and doing food prep so that I know if I have any wiggle room if an opportunity for treat arises. This has helped me stay with in line my nutrition goals this summer and I hope to be in the routine by the time school starts again in the fall. Thu, 13 Jun 2013 18:53:00 EST Hide the Scale.....literally http://www.sparkpeople.com/secrets.asp?tip=41240_hide_the_scaleliterally Once a month the scale comes out of hiding We weigh in then it disappears again....my husband hides the scaleso that I dont obsess Thu, 6 Jun 2013 23:51:00 EST Just a taste http://www.sparkpeople.com/secrets.asp?tip=41234_just_a_taste The first bite tastes the same as all subsequent bites. May as well only have one taste and save the calories. Thu, 6 Jun 2013 19:24:00 EST Retraining myself http://www.sparkpeople.com/secrets.asp?tip=41230_retraining_myself I have found that I feel better and lose more weight consistantly when I eat a small breakfast egg and cheese or yogurt and slice of cheese and a healthy lunch (my main meal for the day). I snack on vegies, fruit and nuts (but watch the calories). I don't eat after 5pm. Thu, 6 Jun 2013 15:54:00 EST Don't Let One Slip Up Bother You... http://www.sparkpeople.com/secrets.asp?tip=41228_dont_let_one_slip_up_bother_you If you over stuffed your self at a potluck, or a fast food run gone bad (burger instead of a salad), dont let one slip up get the best of you. Just move on. If you stress on it or starve your self on your next meal, you will be in more hurt than before.<br><br>Everyone makes mistakes and slips up every now and again. <em>30</em> Thu, 6 Jun 2013 14:39:00 EST A simple way to curb mindless eating http://www.sparkpeople.com/secrets.asp?tip=41223_a_simple_way_to_curb_mindless_eating If I'm wanting to eat I ask myself two simple questions:<br>Are you hungry? Are you willing to eat fruits or veggies? <br>If the answer to both of those is yes, then I know I'm truly hungry and I eat something healthy. If the answer to either of those is no, then it's off to drink some water and do something else. Thu, 6 Jun 2013 10:58:00 EST Ratio of Food on plate http://www.sparkpeople.com/secrets.asp?tip=41212_ratio_of_food_on_plate Whenever you can (not always) try to make up 50% of your plate with vegetables, 20% carbs and 30% protein.<br><br>This way you'll be full, stay fuller for longer and be eating less carbs and creating low calorie meals. Thu, 6 Jun 2013 07:29:00 EST Believe in YOU http://www.sparkpeople.com/secrets.asp?tip=41204_believe_in_you You can do anything you set your mind to. Although temptations may arise, you have the power to stomp them down and go on living a fruitful and healthy lifestyle. Wed, 5 Jun 2013 20:36:00 EST DARE TO TAKE A PICTURE OF YOUR MEAL http://www.sparkpeople.com/secrets.asp?tip=41187_dare_to_take_a_picture_of_your_meal You track, you work out, however, you still need that boost or help? Get back on track by taking pictures of every meal you eat, or snacks you do.. By taking pictures, not only does that help on your tracking but its physical proof that you see to "help you" and think.. oh wait, wheres my fruit, where are my veggies... If someone saw you with this meal, is it right for you? When you see that picture, is that really what you are to be eating? How would this make me feel after I eat this? Tue, 4 Jun 2013 07:03:00 EST Treat food like medicine http://www.sparkpeople.com/secrets.asp?tip=41184_treat_food_like_medicine This is what I am trying. For example I don't take a bottle of aspirins so why eat or ovedose on a box of cookies. I'm trying to think of food as medicine Mon, 3 Jun 2013 13:13:00 EST I take Criticism as Motivation http://www.sparkpeople.com/secrets.asp?tip=41172_i_take_criticism_as_motivation Every time my husband, close family members or friends criticise my fat gain, I do not get disappointed; instead, their comment increases my willpower. I take it as a challenge and run 15 minutes extra on the treadmill. I have been able to increase my stamina and strength for the workouts this way. Sat, 1 Jun 2013 06:38:00 EST Vary your calorie intake http://www.sparkpeople.com/secrets.asp?tip=41167_vary_your_calorie_intake If I consume more calories one day, because i went out for dinner or whatever, I then cut back more the next day or two. The body wants stability and if we stay at the same calorie level every day, it adapts to that level. Switching up, so that we are not consuming the same number of calories every single day, the body will not settle in as easily. This helps keep the weight loss progress and can help get through a plateau!<br> <em>9</em> Fri, 31 May 2013 10:17:00 EST Water making you cold? http://www.sparkpeople.com/secrets.asp?tip=41162_water_making_you_cold Are you you always cold in the office? Are you not drinking water because it makes you colder? Drink hot water. It'll warm you up and you'll get in your water for the day! Thu, 30 May 2013 14:05:00 EST Can You Do It? Don't Wait to Get Weight http://www.sparkpeople.com/secrets.asp?tip=41159_can_you_do_it_dont_wait_to_get_weight I always used to think what should I do so that I can cut weight during my daily activities? <br><br>Apart from restricting my fast food diet to only two times in a month, I never use elevators if there is a staircase. Yes, my flat is on the 10th floor of the building and I use the stairs twice daily. And I think this extremely simple way is helping me to tone my leg and hip muscles. Thu, 30 May 2013 09:48:00 EST To Exercise or Not is your LOSS or Gain! http://www.sparkpeople.com/secrets.asp?tip=41131_to_exercise_or_not_is_your_loss_or_gain This past week has been the BEST for me and I am SURPRISED I have lost weight without tracking on paper! I have three years experience on SP with tracking my Nutrition so I know what to do and I STILL measure my food,not eyeball it! But though I lost the wt. with the Nutrition tracker through SP, I am learning if I DO NOT exercise AT LEAST 30 minutes a day, WATCHING VERY CAREFULLY what I EAT, I will gain the weight lost back. I have lost 20 lbs. through SP in 5 mos. Fri, 24 May 2013 00:34:00 EST For the "Rule Followers" http://www.sparkpeople.com/secrets.asp?tip=41127_for_the_rule_followers I have six simple rules that, if I follow, will help me lose weight. (1) No white starches (flour, rice, potatoes); (2) no refined sugars: the obvious ones - pop, candy, ice cream, cookies, cake, etc.; (3) NO EATING PAST 7pm; (4) One small exception a day: 1 cookie, 1 square of chocolate, etc... this way, those cravings are satisified, but with boundaries; (5) no alcohol (stupid source of calories, plus I tend to "cheat" more after a glass of wine)... and (6) MOVE... DO SOMETHING physical. Wed, 22 May 2013 21:13:00 EST snack instead of dinner http://www.sparkpeople.com/secrets.asp?tip=41101_snack_instead_of_dinner If you want dessert, or an unhealthy snack...then count that as your meal...not on top of your meal! Fri, 17 May 2013 18:31:00 EST Shakes and Water http://www.sparkpeople.com/secrets.asp?tip=41070_shakes_and_water I drink a healthy meal replacement shake for breakfast and sometime have another for lunch then a regular meal for dinner.. The shakes are quick, full of protein and taste great. I also drink at least 8 oz of water 8 times per day. I snack 3 times a day with no more than 200 calories per snack. I never feel like I am dieting since I eat so often. Wed, 15 May 2013 10:57:00 EST Eat Slowly! http://www.sparkpeople.com/secrets.asp?tip=41069_eat_slowly Put your fork or spoon down between each mouthful. Chew and swallow that bite before picking up your fork/spoon again. This allows your brain to recognize your "I'm full" signal more easily and definitely before you've eaten too much. Wed, 15 May 2013 10:11:00 EST Flavored Water http://www.sparkpeople.com/secrets.asp?tip=41067_flavored_water I add flavor from real fruits to my water. This gives it a natural taste without the artificial sugars.<br> Wed, 15 May 2013 08:37:00 EST Shakeology -my success story http://www.sparkpeople.com/secrets.asp?tip=41053_shakeology_my_success_story Drink shakeology for dinner. Keeps me full and stops me from nighttime snacking. <em>58</em> <br>16 grams of protein and a healthy meal that keeps hunger at bay and actually tastes good. Mon, 13 May 2013 21:19:00 EST varzesh http://www.sparkpeople.com/secrets.asp?tip=41051_varzesh varzesh Mon, 13 May 2013 02:09:00 EST I used to be a fat guy, now I'm skinny http://www.sparkpeople.com/secrets.asp?tip=41049_i_used_to_be_a_fat_guy_now_im_skinny I used to be a fat guy. Everybody hates me, my studies getting worse, my crush rejected my love. then I decided to make some 'alteration' to myself. 6-7 months later, my weight dropped from 102KG to 51KG. Many people wanna be friends with me, my studies slightly better, and my crush suddenly wanna couple with me. I'm skinny now, so now you love me!? Then due to what she did to me before, I rejected her like she rejected me before. She sad... and cried. I screwed up. (continue at below...) Sun, 12 May 2013 04:41:00 EST CHOCOLATE http://www.sparkpeople.com/secrets.asp?tip=41042_chocolate I love chocolate but I have a tendency to overindulge. So, to combat this I buy an extra large chocolate bar and break it into pieces. I put them all in a plastic bag and stick it in the freezer. When I crave chocolate I take out just one piece and because its frozen it takes longer to eat. This way I savor the taste. Fri, 10 May 2013 18:59:00 EST Night time eating/bingeing http://www.sparkpeople.com/secrets.asp?tip=41041_night_time_eatingbingeing I have learned that I gained most of my weight bingeing in the evenings in front of the television once my children went to sleep. What helped me acheive my goal weight was the following. Keep low calorie snacks handy if you really need to eat. Do not allow high calorie foods in the bedroom if that is where you watch TV or work on a computer. (I stick with 94 % fat free popcorn or an apple.) Learn a craft like cross stitching or crocheting to keep hands busy instead of your mouth. Good Luck! Fri, 10 May 2013 15:22:00 EST Learn to Say 'No' before thinking http://www.sparkpeople.com/secrets.asp?tip=41040_learn_to_say_no_before_thinking I have developed a habit of saying 'no thank you' to anything I'm offered to eat that is not on my tracker for the day - before even thinking about what is on offer! People have stopped offering now! Fri, 10 May 2013 04:11:00 EST Love Soda? http://www.sparkpeople.com/secrets.asp?tip=41036_love_soda I used to drink a lot of soda, but I'm not as tempted since I bought my Sodastream machine! I bought the Crystal Light Lemonade syrup for it and it gives my all the delicious fizzy goodness for only 5-10 cals a glass. An average glass of soda is over 100!<br><br>They make so many different flavours, and all syrups are less than half the cals of soda. Wed, 8 May 2013 17:41:00 EST Think through what you're about to eat http://www.sparkpeople.com/secrets.asp?tip=41024_squash_cravings_for_treat_foods When I have food cravings I take a moment to think through the process of eating it right through to how I'll feel afterwards, e.g.:<br><br>- the guilt I'll feel about getting off-track<br>- the displeasure at having to log it into my food journal and seeing my daily calorie allowance go over<br>- getting on the scales in the morning and seeing the number go up<br>- the harm I'm doing to my body with those trans fats<br>- wasting any exercise I'd done that day<br><br>Not so keen on eating it ... Tue, 7 May 2013 05:41:00 EST The power of self will http://www.sparkpeople.com/secrets.asp?tip=41023_the_power_of_self_will I have recently discovered the power of my self will in helping me stick to my planned fitness and nutritional goals for the day. In the morning when I reach out to snooze my workout alarm, I tell myself that I have rested for the night and that it's time to get moving. During the day when I am tempted by extra snacks I tell myself to stick to the planned snacks and nutrition for the day, otherwise that hour of exercise in the morning would have been wasted. <em>224</em> Tue, 7 May 2013 03:14:00 EST Water, water, water! http://www.sparkpeople.com/secrets.asp?tip=41007_water_water_water It was made VERY obvious to me recently when I upped my water intake that that was just what I needed to get back on track with weight loss. I'd never noticed how important water could be until I made this change. If you find water boring, there are TONS of ways to make it more interesting! A quick internet search will give you ideas! Thu, 2 May 2013 19:40:00 EST Rule of thumb for eating http://www.sparkpeople.com/secrets.asp?tip=40995_rule_of_thumb_for_eating I follow what I call 4-3-2-1<br>4 servings of veggies and fruits,<br> 3 servings of protein, <br>2 servings of whole grains, <br>1serving of sweets/fats...<br>12 glasses of water day ( 1 glass per hr)<br>Keeping this simple tab has kept me in track of nutrients I need for the day Tue, 30 Apr 2013 09:15:00 EST WALKING http://www.sparkpeople.com/secrets.asp?tip=40991_walking I have tried so hard to loss weight and have failed miserably. Walking is the key to losing weight so I am going to start walking everyday even if it does hurt but I want this so badly. So lets all walk for a healthier life style and we will be successful. Mon, 29 Apr 2013 20:08:00 EST Spark People Phone App! http://www.sparkpeople.com/secrets.asp?tip=40989_sp_app The App for Spark people has been my rock. Tracking food isn't easy but with the help from the app, Im able to keep track and see where I am from day to day with calories and fat. Big help! <em>41</em> Mon, 29 Apr 2013 16:24:00 EST EMERGENCY FOOD http://www.sparkpeople.com/secrets.asp?tip=40972_emergency_food I always grab an apple and a big lidded glass filled with Crysal Light as I go out the door. It helps me not to stop at a fast food place because the apple keeps me satisfied till my next meal. The drink quenches my thirst instead of getting a soda. <em>43</em> Wed, 24 Apr 2013 22:16:00 EST PREPLAN AND PRETRACK your foods! http://www.sparkpeople.com/secrets.asp?tip=40964_preplan_and_pretrack_your_foods I have a very hard time keeping track of my foods... My hubby and I started to preplan our meals.. at that time, I will log them into my sparks tracker for that week... when I eat them, all I have to do is click on it.. I started doing this for breakfast and lunch and it has kept me on track 90% of the time.. just knowing what you are going to eat saves time and even time for tracking! Wed, 24 Apr 2013 09:48:00 EST My scale. http://www.sparkpeople.com/secrets.asp?tip=40955_my_scale I took my scale out of the bathroom and placed it in my kitchen near my refrigerator. Practically right in front of the door. Also, I put a huge sticky on the refrigerator with my goal weight written in bright bold red numbers. A reminder and a visualization. Every time I walk in the kitchen to the frig. the scale and sticky great me. <em>192</em> Mon, 22 Apr 2013 14:37:00 EST Food Journaling http://www.sparkpeople.com/secrets.asp?tip=40952_food_journaling I journal everything I eat (even a piece of gum) & drink. I track calories, carbs, fat g., protein, dietary fiber and sodium & tally it up every night. Than at the end of the week I tally up all of my weeks totals and find the average. Sometimes you'll have 1 bad day but within the entire week you can still be right on target. It has helped me a ton! Sun, 21 Apr 2013 12:00:00 EST raspberry ketones http://www.sparkpeople.com/secrets.asp?tip=40900_raspberry_ketones This appetite suppressant will keep you from eating large meals and craving those sweet treats we love but are deadly. Take only if your system can tolerate them. They really do work. <em>9</em> Wed, 10 Apr 2013 16:16:00 EST Holding myself accountable http://www.sparkpeople.com/secrets.asp?tip=40897_holding_myself_accountable Using the nutrition tracker is very important to me. I even have the app on my phone. The part of this activity that has helped the most is I don't mindlessly eat anymore. Food is now fuel for my body. I pay close attention to what foods I eat and what my food is made of. I plan ALL my meals. It may sound hard, but its not. I now eat to live rather than eat because I can. The amazing thing about this change is that I enjoy and have more appreciation for my meals now. Wed, 10 Apr 2013 10:48:00 EST medication http://www.sparkpeople.com/secrets.asp?tip=40885_medication I have gained 90lbs in 8 months on medication. So my doctor has put me on adderall for ADHD to lose the weight, so far I have lost 26lbs in 4 months on the adderall. I eat normal which is pretty healthy and I exercise a little. I gained 50lbs before on seroquel and lost it on abilify. So medication can really do some damage. I take the meds for schizophrenia and have to be on them. I wish there were natural alternatives to the medication but the ones I have tried do not work for me. Mon, 8 Apr 2013 16:05:00 EST Close the kitchen after dinner http://www.sparkpeople.com/secrets.asp?tip=40874_close_the_kitchen_after_dinner <em>306</em> Sat, 6 Apr 2013 18:50:00 EST Counting Calories for Weight Loss http://www.sparkpeople.com/secrets.asp?tip=40867_counting_calories_for_weight_loss Counting calories may be the hardest part of a successful weight reduction, but it is the only true way to lose those unwanted pounds Thu, 4 Apr 2013 09:25:00 EST Water Water Everywhere! http://www.sparkpeople.com/secrets.asp?tip=40865_water_water_everywhere Before I even get in the shower in the morning, I grab a big 32 oz. tumbler of cold water to drink. I drink 1/2 while the shower is warming up and the other 1/2 while I finish getting ready.<br>By the time I leave for work I have already drank 1/2 my water.<br>I fill it up again for the day (This one I don't always finish).<br>I fill up another for the ride home and make myself finish it before I walk back in the door.<br>When I work out I fill another for the health club.<br> <em>274</em> Thu, 4 Apr 2013 01:40:00 EST Live Like You Already Reached Your Goal http://www.sparkpeople.com/secrets.asp?tip=40857_live_like_you_already_reached_your_goal I realized a good way to keep yourself exercising and eating healthy - and that's to do everything as if you've already reached your weight loss goal!<br><br>When you lose weight, your stomach shrinks along with you, making you feel full faster. Because you know this - and you don't want to stretch out your stomach - you are compelled to eat less. With this kind of mindset, you're eating less. This is a method of portion control.<br><br>I have already lost a few pounds by doing this! You can,... Tue, 2 Apr 2013 14:36:00 EST Eat your spanakopita (Greek spinach pie) http://www.sparkpeople.com/secrets.asp?tip=40847_try_spanakopita_greek_spinach_pie You can eat vegetables in lots of ways. You can eat them raw,boiled,roasted or fried. But what happens if you're not a veggie person or your kids don't eat their veggies? Try making a spinach pie recipe. It's healthy,tasty and you and your family will love it. It's a good source of Vitamin A & C. Sun, 31 Mar 2013 06:27:00 EST Sleeping helps you lose weight http://www.sparkpeople.com/secrets.asp?tip=40809_sleeping_helps_you_lose_weight After daily weighing for a while, I've really noticed that I lose weight after a good night's sleep. So to avoid night time eating, DH & I go to bed earlier. We say, "Off to lose some weight" as we go to bed. I used to hate going to bed, now I am happy to take myself off. Sat, 23 Mar 2013 20:29:00 EST Dont give up the junk foods you love all together http://www.sparkpeople.com/secrets.asp?tip=40806_dont_give_up_the_junk_foods_you_love_all_together One day a week, usually saturday when I go places, I have a crap day. On this day I have a break off my diet and eat the junk food I cant have when I'm on my diet. Because of how driven I am toward losing weight, I'm at the point where chocolate and skittles don't seem very appetizing anymore, so instead i waste my calories for the day on going out to eat. This not only keeps you on your diet during the week but helps you lose weight due to the difference in calories. <em>4</em> Sat, 23 Mar 2013 15:28:00 EST portion control http://www.sparkpeople.com/secrets.asp?tip=40792_portion_control Yes, I want candy! When I get a urge for sweets I let my self have just one. That only works if I don't bring it into the house. So, when at the store and temptations abound, I let myself choose one thing - a candy bar or a cookie, something small. I feel better with that than buying a whole bag or box of something. We don't have to deny ourselves. We just have to use portion control and keep temptations out of our everyday life. <em>381</em> Fri, 22 Mar 2013 19:13:00 EST Reward Yourself http://www.sparkpeople.com/secrets.asp?tip=40788_reward_yourself Setting and reaching goals deserve to be rewarded. BUT don't reward yourself with food - we are not dogs. Reward yourself with a new outfit, trip to the spa or something you've wanted to do but couldn't because your weight held you back. Fri, 22 Mar 2013 07:28:00 EST Drinking more water to hydrate and flush your system http://www.sparkpeople.com/secrets.asp?tip=40780_drinking_more_water_to_hydrate_and_flush_your_system My health club has a steam room and sauna. I will use both to relax and sweat, but also to hydrate my body inside and out. The heat makes you drink lots of water and cleans the pores. I also feel like I am on a mini vacation <em>198</em> Wed, 20 Mar 2013 14:47:00 EST Feel like I'm cheating -- it got so easy http://www.sparkpeople.com/secrets.asp?tip=40755_its_like_cheating I knew that alcohol had calories but didn't listen and drank daily anyway. Then I gave up alcohol and like magic, the weight started to come off. I've more than doubled the rate on my 2nd 10 lbs vs my 1st 10 lbs lost when I was drinking. It feels like I am cheating! And when not drinking, I'm less likely to overeat and more likely to get some exercise in. Plus with the extra calories available for my daily allotment - I have more choices in the foods I eat. Fri, 15 Mar 2013 07:03:00 EST KILL YOUR CRAVING http://www.sparkpeople.com/secrets.asp?tip=40733_kill_your_craving <em>224</em> TO KILL YOUR CRAVING FOR OTHER FOODS......DRINK A HUGE GLASS OF GINGER ALE WITH ICE AND FRESH LEMON AND EAT 2 DILLED PICKLES. IT WORKS.... ENJOY! Mon, 11 Mar 2013 21:25:00 EST Cravings: the 15 minute rule http://www.sparkpeople.com/secrets.asp?tip=40711_cravings_the_15_minute_rule When I have a terrible craving, I tell myself I can have it in 15 minutes if I really still want it. In the mean time, I drink water and consider if there might be an emotional trigger to the craving. If so, I try to deal with the feelings first. Most of the time, I forget about the craving or it becomes less intense so I can deal with it without overindulging. Sometimes I decide to eat the treat, but if I do, I know I made a conscience decision I can live with, not an impulsive one. Fri, 8 Mar 2013 12:10:00 EST How can I track home-made meals? A: food scales & groupings http://www.sparkpeople.com/secrets.asp?tip=40709_how_can_i_track_homemade_meals_a_with_food_scales_and_groupings Estimating calories in home-cooked meals can put you wildly off the mark. If you frequently make a dish, take the time to enter each ingredient and its weight as a Grouping. <br><br>Record ingredients' weight as you make it. Write it down on paper, you don't have to enter it while you're cooking! Put the total weight of the dish in the title as a reminder. Weigh your serving then divide that amount by the total recipe weight. Enter that percentage as the quantity of the Grouping when you trac... Fri, 8 Mar 2013 11:26:00 EST Gluten free diet http://www.sparkpeople.com/secrets.asp?tip=40707_gluten_free_diet I have a friend who has Celiac disease. As a challenge I told him I would try going a week without eating breads chips, or anything w/ gluten in it so I could appreciate what his diet is like. Turns out, I felt GREAT after that week, so I decided to try to go longer....<br><br>That was over a month ago, & I'm still gluten free. My appetite has shrunk like you would not believe! I don't even miss the bread anymore, and I've lost 11 lbs since! Thu, 7 Mar 2013 20:13:00 EST Taste http://www.sparkpeople.com/secrets.asp?tip=40701_taste If it taste bad the first bite. It's not. Going to taste better after 3 or 4 bites! Wed, 6 Mar 2013 22:53:00 EST Time http://www.sparkpeople.com/secrets.asp?tip=40698_time Its what you do the majority of the time that adds up...You can eat whatever you want 2 days a week but the rest of the time stay on track and the weight will stay off. Wed, 6 Mar 2013 17:55:00 EST Beauty in the eyes of the beholder http://www.sparkpeople.com/secrets.asp?tip=40694_success_is_beautiful I have had people tell me that I am going to fail at this goal and I just tell them that I am no quitter. So if people tell you that you are a failure and that you are not beautiful then just look them in the eye and tell them that beauty is in the eyes of the beholder and they will see that you are right., Tue, 5 Mar 2013 22:33:00 EST Think only about today. http://www.sparkpeople.com/secrets.asp?tip=40692_think_only_about_today Dont think about anything but today. Getting through today is the goal. Not if I will lose 5 pounds this month or if I will fit into that dress I love. Concentrating on staying within my calorie limit and my exercise today. I will worry about tomorrow when tomorrow comes. Tue, 5 Mar 2013 12:11:00 EST eat different things and # of calories http://www.sparkpeople.com/secrets.asp?tip=40682_eat_different_things_and_of_calories Always mix up your calories each day, For example it is easy for people to get used to eating the same breakfast every day because it has a particular number of calories. The problem is, you get board with it and your body adjusts to it so eventually you stop loosing weight. Mixing it up every day keeps your body from adjusting to the same foods and number of calories per meal each day. Sat, 2 Mar 2013 21:38:00 EST Weight loss and elimination http://www.sparkpeople.com/secrets.asp?tip=40681_weight_loss_and_elimination A daily drink of apple cider vinegar with honey and cayenne pepper makes for a real pick me up and colon cleanser Sat, 2 Mar 2013 19:30:00 EST Fighting cravings for sweets/snacks http://www.sparkpeople.com/secrets.asp?tip=40654_fighting_cravings_for_sweetssnacks Keep some sugar free, fruity flavored gum on hand. When you feel the need for sweets, chew your gum instead. That way, you feed the craving in your head and not your stomach. Wed, 27 Feb 2013 15:07:00 EST Use A Straw To Drink Water http://www.sparkpeople.com/secrets.asp?tip=40652_use_a_straw_to_drink_water I found that if I use a straw when I drink water, I am able to get more in. I usually am able to refill my cup (16oz) 2 times before the ice has completely melted from the first cupful. <em>274</em> Wed, 27 Feb 2013 10:46:00 EST Writing A Diet Diary http://www.sparkpeople.com/secrets.asp?tip=40649_become_an_expert_dieter I could never do a diet diary until I decided to make my weight loss journey something I could share and inspire others with. So I started typing everything every day...how I felt, what I ate, what recipes I found. It motivated me to think I might help someone else one day who feels fat and hopeless. I feel so much more empowered and I am becoming my own weight loss expert! <em>58</em> Tue, 26 Feb 2013 20:54:00 EST Eat Regularly http://www.sparkpeople.com/secrets.asp?tip=40644_eat_regularly Aim to eat every four hours, breakfast, lunch, dinner and snack. That way your body learns that food is in good supply and stops it from going into famine mode where it stores ever bite as fat as it doesn't know when the next meal will be.<br><br> Tue, 26 Feb 2013 02:56:00 EST Brush teeth to stop snacking http://www.sparkpeople.com/secrets.asp?tip=40636_brush_teeth_to_stop_snacking To keep snacking in check at night I will brush my teeth after dinner or my healthy snack to mark the end of eating for the day. After my teeth are brushed I am done for the day. I have used this technique to help me overcome plateaus also. Mon, 25 Feb 2013 08:32:00 EST Sweet tooth? http://www.sparkpeople.com/secrets.asp?tip=40619_sweet_tooth When the craving hits... grab 12 chocolate chips and eat 1 at a time. Craving gone and only about 70 calories. You could also eat 1 tsp of plain sugar. Trust me, you eat that and your sweet tooth is GONE. Sat, 23 Feb 2013 13:11:00 EST Never been happier.... http://www.sparkpeople.com/secrets.asp?tip=40615_never_been_happier I lost 40lb in 24 days. It was healthy, it supported and it was life changing for me. Onto a happier me. Fri, 22 Feb 2013 21:21:00 EST smoothie http://www.sparkpeople.com/secrets.asp?tip=40614_smoothie constant, loyal, dedicated and strict Fri, 22 Feb 2013 20:14:00 EST The Power of the Tootsie Pop http://www.sparkpeople.com/secrets.asp?tip=40602_the_power_of_the_tootsie_pop When I get a sweet tooth craving, primarly after lunch or dinner, instead of reaching for chocolate or cookies, I reach for a tootsie pop. Sucking on a tootsie pop will last 30 to 45 minutes and you get the chocolate tootsie roll at the end. By the time you are done the pop your sweet tooth craving is satisfied and it only cost you 60 calories. Try it, it works!!<br> Thu, 21 Feb 2013 16:15:00 EST Secret to weightloss and health http://www.sparkpeople.com/secrets.asp?tip=40597_secret_to_weightloss_and_health In order to lose weight, you should drink half your weight in ounces of water daily. example: if you weight 160lbs, drink 80oz of water throughout the day :) Not only will you shed weight faster, BUT it helps your hair and skin better looking and moisturized :) Wed, 20 Feb 2013 18:52:00 EST The Power of Sleep http://www.sparkpeople.com/secrets.asp?tip=40592_the_power_of_sleep If you are hungry in the evening and have already used up your calories for the day, go to bed early! I am sure we all need more sleep anyway for a healthy body. You can't eat when your sleeping! Unless of course you sleep walk into the kitchen! Night, Night<br> <em>102</em> Tue, 19 Feb 2013 21:27:00 EST The ONLY Secret to Getting Healthy and Fit is... http://www.sparkpeople.com/secrets.asp?tip=40588_the_only_secret_to_getting_healthy_and_fit_is You have to DECIDE that you WANT it MORE than anything. You have to DECIDE that you NEED it like food, water, and air! Let's get it!<br><br> <em>344</em> <em>84</em> Tue, 19 Feb 2013 10:10:00 EST Don't starve, eat http://www.sparkpeople.com/secrets.asp?tip=40578_dont_starve_eat Most people think weight loss consists of exercising and fasting, but the real solution is to exercise AND eat (the correct amount of course - 1500-1800 calories). If you eat too little, your body stores everything because it doesn't know when its next meal is coming. However, if you eat enough, your body is willing to let go resulting in lost weight! So eat people! Sun, 17 Feb 2013 23:45:00 EST Don't Make Big Changes http://www.sparkpeople.com/secrets.asp?tip=40562_dont_make_big_changes When you stall-be persistant while making a small change. Fri, 15 Feb 2013 10:33:00 EST You can have it - LATER http://www.sparkpeople.com/secrets.asp?tip=40560_you_can_have_it_later When I want a second helping or a naughty treat, I tell myself I can have it - in 30 min. I clock-watch waiting for my treat for about 10 min, then find that my 30 min has long-passed and I don't want it anymore! If I still DO want it, I have it, but usually it doesn't matter anymore Wed, 13 Feb 2013 23:42:00 EST Squats before eating http://www.sparkpeople.com/secrets.asp?tip=40549_squats_before_eating Challenge: do 30 squats before each meal and snack; it all adds to getting in shape! Mon, 11 Feb 2013 07:16:00 EST Measure Everything http://www.sparkpeople.com/secrets.asp?tip=40545_measure_everything I make sure I measure everything I eat, and was surprised to find that my guess work was shortchanging me ..... little wonder I felt hungry when I shouldn't have! Sun, 10 Feb 2013 22:48:00 EST Spark people if I stick to the plan it works http://www.sparkpeople.com/secrets.asp?tip=40541_spark_people_if_i_stick_to_the_plan_it_works I find that my self esteem and sticking to the spark peoples plan and excersizing it works. <em>213</em> Sun, 10 Feb 2013 19:12:00 EST Greek yogourt http://www.sparkpeople.com/secrets.asp?tip=40536_greek_yogourt Greek yogourt is my go-to snack when I've got an evening craving for something sweet. Try Oikos 2%, it's got fruit sauce at the bottom... delish! And it runs you 100 Cal. A little bit of fat is better than fat free, remember they replace the fat with something else! Sun, 10 Feb 2013 17:02:00 EST Water, water, and more water http://www.sparkpeople.com/secrets.asp?tip=40533_water_water_and_more_water We have all heard about the importance of drinking water but That is my secrete. The more I drink, the more I lose and feel better doing it. My skin looks better, I am not as snacky, and I feel better while losing weight. Sun, 10 Feb 2013 15:08:00 EST Keeping Everything In Place http://www.sparkpeople.com/secrets.asp?tip=40526_keeping_everything_in_place This is a small tidbit that may support you on your weightloss journey...For those women who maybe starting out with a little more weight (200 lbs +), try using a compression garment, body shapers (i.e. girdles). It helps with keeping everything in place. Sun, 10 Feb 2013 11:44:00 EST Make Healthy Choices Automatic http://www.sparkpeople.com/secrets.asp?tip=40524_make_healthy_choices_automatic Choose a few healthy Breakfast and Lunch combos that you enjoy and know will meet your daily nutrition and calorie goals. Sun, 10 Feb 2013 10:21:00 EST Jog around the house constantly http://www.sparkpeople.com/secrets.asp?tip=40523_jog_around_the_house_constantly Every morning I jog around the house as I do all my daily chores, as well as, surf the net, read emails, read the paper, etc. Sun, 10 Feb 2013 10:02:00 EST Water http://www.sparkpeople.com/secrets.asp?tip=40521_water Drink, drink, drink your water. In a week you won't be running to the bathroom so much. Sun, 10 Feb 2013 09:07:00 EST At Total Me! http://www.sparkpeople.com/secrets.asp?tip=40515_at_total_me For weight loss using the Spark tools for recipes, the recipe calculator, and then being able to track anything and everything that went into my mouth helped me develop an entirely new lifestyle so that I did not think of dieting but I wanted what was healthier! It was also a help to know that because of my work schedule that I could make Spark work within my busy schedule! However, when I retired the whole website, team and friends were there for me to continue learning! Sun, 10 Feb 2013 04:32:00 EST Small steps! http://www.sparkpeople.com/secrets.asp?tip=40512_small_steps everytime i am waiting for my food to get cooked or brushing i try to do squats or stretches. however small they look,it all adds up to the entire fitness! Sun, 10 Feb 2013 01:19:00 EST tracking food http://www.sparkpeople.com/secrets.asp?tip=40508_tracking_food Tracking food is the secret. if you don't track your food you get food amnesia -- you ""forget" what you have eaten and so you eat more than what you should Sat, 9 Feb 2013 06:51:00 EST Make time to exercise, even if its only a little http://www.sparkpeople.com/secrets.asp?tip=40505_make_time_to_exercise_even_if_its_only_a_little Exercise is key when it comes to losing weight. It goes hand in hand with your dieting efforts, so we need to be just as aware of our activity as we are of our food intake. We need to remember that ALL activity counts, whether it be parking further away, taking the steps instead of the elevator, or walking the dog, it all counts! So let's all get active! <em>9</em> Fri, 8 Feb 2013 13:10:00 EST PEP http://www.sparkpeople.com/secrets.asp?tip=40504_pep My secret to success is PEP<br>P-prayer <br>E-exercise<br>P-portion<br> I start my day off by putting God first giving Him all of my shortcomings and drawing all of my strength from Him. I turn to Him in times of struggle. He carries me through.<br> I am doing the c25k 3 days a week and exercising at least 10 min. on the other days.<br> I am using the food tracker waching my portions and adding fruits and vegies for all of my meals and keeping my snacks healthy. Fri, 8 Feb 2013 12:02:00 EST Drink 64oz of water from February 1st to March 1st http://www.sparkpeople.com/secrets.asp?tip=40491_drink_64oz_of_water_from_february_1st_to_march_1st drink water with every meal and when you work out...even while your not eating too...drink it before bed and when you wake up Tue, 5 Feb 2013 21:25:00 EST Healthy Fats http://www.sparkpeople.com/secrets.asp?tip=40475_healthy_fats I find keeping a serving of unsalted nuts helps me when I am hungry. They really raise my blood sugar fast so I do not feel hngry or tired. Sat, 2 Feb 2013 18:22:00 EST Jump start on weight loss or breakthrough that plateau http://www.sparkpeople.com/secrets.asp?tip=40467_jump_start_on_weight_loss_or_breakthrough_that_plateau I have struggled with losing weight for years. I am a very active person and always have been, but the natural aging process and slowing metabolism caught up with me. It was hard for me to start losing weight. I found relieve when I came across the 24 day challenge by AdvoCare. Sat, 2 Feb 2013 04:37:00 EST Quit smoking and loose weight http://www.sparkpeople.com/secrets.asp?tip=40464_quit_smoking_and_loose_weight Every time you think about a cigarette put on one fast song and do cardio for just that one song. I did that and lost 5 pounds the first month I quit and never looked back. Good luck! Fri, 1 Feb 2013 13:33:00 EST Drinking More Water http://www.sparkpeople.com/secrets.asp?tip=40463_drinking_more_water Sometimes we think we are hungry when really we just need to drink some water! Seriously, my husband and I drink water when we think we are hungry, like late in the evening and wouldn't you know, we don't have the hunger pangs anymore! Fri, 1 Feb 2013 12:27:00 EST Hungry and dont know what to eat http://www.sparkpeople.com/secrets.asp?tip=40458_hungry_and_dont_know_what_to_eat Always keep "All Whites" egg whites on hand...you can have a full cup scrambled with some green peppers and diced onions for less than 125 calories. I like these better than any other kind of egg whites because they are fluffier and the taste is better... Thu, 31 Jan 2013 18:47:00 EST Making Snacks Count http://www.sparkpeople.com/secrets.asp?tip=40457_making_snacks_count When I choose to snack, I make sure that I'm taking in at least 10 grams of protein...that helps me to reach my daily goals AND helps me avoid snack foods that have little nutritional benefit, like chips or cookies. There are lots of options under the BariWise brand, both sweet and savory, to choose from. It's a little extra money, but SOOOO worth it! Thu, 31 Jan 2013 15:12:00 EST Enlist a friend http://www.sparkpeople.com/secrets.asp?tip=40455_enlist_a_friend Grab a friend with similar weight loss goals. You can share recipes, workouts, and it adds <em>189</em> healthy competition. Thu, 31 Jan 2013 09:57:00 EST Run Your Butt Off http://www.sparkpeople.com/secrets.asp?tip=40437_run_your_butt_off Running is great for weight loss and energy for me. Mon, 28 Jan 2013 01:08:00 EST Spark Weight Loss w/Gluten, Wheat, Sugar FREE + Blood Type Compatible Foods http://www.sparkpeople.com/secrets.asp?tip=40426_spark_weight_loss_wgluten_wheat_sugar_free_blood_type_compatible_foods Check the food recommendations for your Blood Type. Eating according to your blood type maximizes metabolic efficiency, especially if you scrub accumulated Lectins from your receptor sites. See the DEFLECT for your blood type at www.northamericanpharmacal.com/affiliates/<BR>rcampbell.php<br><br>Snack options compatible with most blood types are at www.maukfamilyfarms.com such as Mineral Rich Crusts, Breakfast Crusts and Flaxseed Crisps. Layer them with nut butters and whole food jimmies. ... Sat, 26 Jan 2013 15:36:00 EST Track Before Eating http://www.sparkpeople.com/secrets.asp?tip=40423_track_before_eating As I pack my breakfast, lunch, and snacks for the day I record them all in my food diary. That way I don't have to worry about tracking during the day and can leave my journal at home. If I don't eat something I packed, I cross it off later on. If I eat something different I jot it on a post-it and stick it in my pocket so I don't forget to record it. Then I only need to track dinner at night and add up my daily totals. I find this to be a great time saver. <em>12</em> Sat, 26 Jan 2013 06:21:00 EST "Hot Chocolate" http://www.sparkpeople.com/secrets.asp?tip=40417_hot_chocolate When I crave something chocolate i make hot chocolate. 8oz skim milk, 1 Tlbs cocoa powder, dash of vanilla extract, dash cinnamon. Heat on stove while whisking. Delicious! Fri, 25 Jan 2013 15:09:00 EST Vitamins I found very helpful ! http://www.sparkpeople.com/secrets.asp?tip=40411_vitamins_i_found_very_helpful_ In the beginning a few years ago,I had a doctor I dealt with regularly and a counselor also.I went to the GNC or a Vitamin Shoppe and did some research like they told me too.I found that chromium plus cinnamon helps you naturally maintain healthy weight and sugar levels.I also began taking a woman's ultra mega for energy and bone plus breast health , as with all overweight people that is an issue. <em>381</em> Thu, 24 Jan 2013 14:18:00 EST No processed foods http://www.sparkpeople.com/secrets.asp?tip=40403_no_processed_foods I decided to try to get rid of all the processed foods in my diet. In two days I lost two pounds. I thought it would be hard but it is not. You can eat all the meat you want, any vegetables and fruits. For snacks I have sunflower seeds, dried cherries or popcorn, or I made homemade energy bars with natural peanut butter. i still have my coffee in the morning but it is working great and I am never hungry. Many articles say it is the best non diet ever. Thu, 24 Jan 2013 09:10:00 EST My weight loss secret i http://www.sparkpeople.com/secrets.asp?tip=40402_my_weight_loss_secret_i The secret for loosing weight and keeping with it for me is motivational posters. I will read the motivational quotes and when I am feeling low I will go to pinterest and look up fitness motivation or weight loss. The pictures and words lift me up and give me the determination to succeed. I feel seeing others who have gone the distance give me the push I need. I know I can do it to and so can you. Thu, 24 Jan 2013 08:41:00 EST Trigger food http://www.sparkpeople.com/secrets.asp?tip=40384_trigger_food If I have a trigger food that usually I can't keep in my house without finishing off the whole box...for me mint ice cream bars...I hide them in the back of the freezer with everything piled on top so that I can't get to them without digging everything else out first!! Mon, 21 Jan 2013 05:54:00 EST Keeping my hands occupied http://www.sparkpeople.com/secrets.asp?tip=40380_keeping_my_hands_occupied If I decide to sit and watch TV in the evenings, I keep my hands busy with knitting or other needlework, which helps me stay away from mindless snacking. No one wants to get crumbs all over a beautiful hank of premium yarn :-) Sun, 20 Jan 2013 16:10:00 EST When I get hungry.. http://www.sparkpeople.com/secrets.asp?tip=40368_when_i_get_hungry When I start getting hungry I go brush my teeth. I know it sounds weird, but with a clean month it makes me not hungry, and who wants to brush their theeth and then go eat Cheetos anyways? It keeps me focused and helps with that pesky self control issue. Fri, 18 Jan 2013 12:26:00 EST Current Pictures http://www.sparkpeople.com/secrets.asp?tip=40360_current_pictures Whenever I just want to give in to my cravings and cheat, I look at a picture of myself at my biggest weight. I take it with me everywhere. It reminds me of where I don't want to end up again. Thu, 17 Jan 2013 11:56:00 EST Stay busy! http://www.sparkpeople.com/secrets.asp?tip=40356_stay_busy The best way I've found to not give in to temptation between meals is to keep myself busy. It's harder to focus on hunger or snacking itches when I'm busy with work or reading a great article, or talking to friends. When that Hostess cake calls your name, do anything it takes to get your mind off it. Wed, 16 Jan 2013 22:14:00 EST Slim Reality http://www.sparkpeople.com/secrets.asp?tip=40354_slim_reality Slim (not grim) reality is that if I can't control the "stop" button, I don't eat the food. The way I lose weight and feel good is to eat vegetables and lean protein with a healthy fat. Counting calories doesn't work for me if I eat white carbs. I get so hungry. I end up failing and quitting. I eat foods I like such as shrimp, avocados, goat cheese, kale chips, fresh salsa, grilled fish, artichokes, dark chocolate and turkey bacon. If I can eat what satisfies me, I can avoid eating junk. Wed, 16 Jan 2013 19:58:00 EST Saving dollars and losing pounds http://www.sparkpeople.com/secrets.asp?tip=40352_saving_dollars_and_losing_pounds Each time I feel like hitting the vending machine, I take the change that I would have used and put it in a jar. My stash grows and I feel great about not having spent it on junk. Made me realize how much junk I would have otherwise eaten and how much money would have been gone by now. I started carrying healthy snacks with me to work and dont feel tempted by the machine anymore. Wed, 16 Jan 2013 19:34:00 EST Formula that works for me http://www.sparkpeople.com/secrets.asp?tip=40350_formula_that_works_for_me Daily formula that is working for me:<br><br> 5 fruits/veggies a day<br> + 8 glasses water<br> + 20 min. fitness<br> <br>This equals weight loss when combined with self control between meals. <br><br> <em>30</em> Wed, 16 Jan 2013 12:14:00 EST Divide and Conquer http://www.sparkpeople.com/secrets.asp?tip=40344_divide_and_conquer As soon as I get home after grocery shopping I divide everything into single serving portions and write the calorie count on the containers so that there is no guessing the rest of the week. (an added plus is that it saves time during the workweek too) Wed, 16 Jan 2013 05:51:00 EST Exceptions http://www.sparkpeople.com/secrets.asp?tip=40339_exceptions I can never make an exception.Any exception puts me right back where I was. I am a food addict so its is essential I never go over my daily minimum allowance of calories Mon, 14 Jan 2013 19:59:00 EST Baby steps http://www.sparkpeople.com/secrets.asp?tip=40335_baby_steps I'm taking the special k challenge to lose 6lbs in two weeks and i already lost 4lbs and it's only been a week. Instead of making a goal that is completely out of reach like " I want to lose 30 pounds in 2 months" I make one that is in reach. once I've reached the small goal of losing 6 lbs, then I will make another goal to lose another 6lbs and so on and so forth. Mon, 14 Jan 2013 18:24:00 EST I added 'fiber' as a tracker item http://www.sparkpeople.com/secrets.asp?tip=40322_i_added_fiber_as_a_tracker_item It isn't just all about calories. Tracking fiber has helped me make healthier choices and balanced out my entire diet. If you pay attention to that column as much as the calorie one, you'll find yourself reaching for foods that are also naturally better for you. Sun, 13 Jan 2013 14:26:00 EST Water on my daily list http://www.sparkpeople.com/secrets.asp?tip=40306_water_on_my_daily_list Still struggling with water. Here's my latest idea. Many days I make a daily list of things that need to get done. So much satisfaction crossing out tasks. Well, I just put "drink water" on the list, except I broke it down. "Drink water am, drink water afternoon"....more chance to cross things off. <em>334</em> Sat, 12 Jan 2013 08:43:00 EST HABIT not TORTURE http://www.sparkpeople.com/secrets.asp?tip=40301_habit_not_torture When people begin to notice those changes you make like always carrying a bottle of water or a snack bag of fruit instead of chips and candy..don't let them make you FEEL like you're depriving yourself of something.. I live everyday saying I'm not on a DIET..for me it's a lifestyle change! Fri, 11 Jan 2013 22:52:00 EST Thinspiration! http://www.sparkpeople.com/secrets.asp?tip=40294_thinspiration I know a lot of Thinspo is ana driven, but I look at healthy pictures of women with my ideal body toning just before I eat my dinner. It reminds me to eat healthily and stops me from mindlessly snacking at night. Fri, 11 Jan 2013 03:34:00 EST Bring Your Water With You in the Car http://www.sparkpeople.com/secrets.asp?tip=40288_bring_your_water_with_you_in_the_car I always bring water with me in the car to run errands or pick up the kids from school and activities. I keep sipping to make sure that I have had enough water by the end of the day. Thu, 10 Jan 2013 14:10:00 EST DON'T SAY NO! http://www.sparkpeople.com/secrets.asp?tip=40287_dont_say_no Telling yourself you can't have something will only make you want it more. Thu, 10 Jan 2013 13:19:00 EST Spice it up! http://www.sparkpeople.com/secrets.asp?tip=40285_spice_it_up I add red chili flakes to almost every meal<br>When I increase the heat (which I love), I eat a lot slower, and my meals last longer Thu, 10 Jan 2013 12:37:00 EST Drink Flavored Water http://www.sparkpeople.com/secrets.asp?tip=40283_drink_flavored_water I am not a drink water fan whatsoever, so I decided to add Crystal light peach mango greet tea to 2 quarts of water each day. It has green tea, and vitamins a, c, and e added. I eventually plan to create my own flavored drink, but for now this works! <em>478</em> Thu, 10 Jan 2013 11:07:00 EST I can have it in 20 minutes. http://www.sparkpeople.com/secrets.asp?tip=40281_i_can_have_it_in_20_minutes As you start to reach for that high-calorie food,<br> <em>227</em> <br>walk away and wait 20 minutes. If you still want it after the wait (and thinking about it), by-all-means, eat it. Chances are you won't. Thu, 10 Jan 2013 10:28:00 EST Make a new measurement! http://www.sparkpeople.com/secrets.asp?tip=40273_make_a_new_measurement If you hate the thought of staring down the numbers on a tape measure each week, use a piece of string or yarn instead! Wrap the string around the part you want to measure, then cut. Each time you measure, use that same piece of string. Now you can check your progress without being concerned with the numbers attached to it! Wed, 9 Jan 2013 20:35:00 EST water water cucumber http://www.sparkpeople.com/secrets.asp?tip=40233_water_water_cucumber I hate water! Period.I said it out loud! I do everything from lemons to limes to hide the taste. But my new secret ingredient is CUCUMBERS! Put a couple of slices in your glass and you'll be amazed how refreshing it is! Mon, 7 Jan 2013 19:36:00 EST Water water water! http://www.sparkpeople.com/secrets.asp?tip=40216_watre_water_water If it's after 8 pm and I start to feel hungry again, instead of reaching for a snack I reach for some water. No calories, and filling my tummy with water usually helps me feel full until I go to bed. Sat, 5 Jan 2013 20:27:00 EST Make Sweet Tea a http://www.sparkpeople.com/secrets.asp?tip=40207_make_sweet_tea_a_good_thing I'm hooked on McDonald's Sweet Tea. I love the fact that I'm getting 32 oz. of "water," but hate the extra calories and Sweet-N-Low just isn't the same. When I order, I ask for Large Sweet Tea (only $1) cut 50/50 with regular tea. It lets me feel as though I'm treating myself without all the guilt. They have marks on the inside of the styrofoam cups that tell them exactly where 50% is so they're consistent. It's still 140 empty calories but they're worth it to me once in awhile.<br> Sat, 5 Jan 2013 11:42:00 EST 50 calories of chocolate bliss w/ 6grams protein! http://www.sparkpeople.com/secrets.asp?tip=40191_50_calories_of_chocolate_bliss_w_6grams_protein Heat 8-10 oz water. Add 1 envelope Swiss Miss Diet Hot cocoa mix(25 cal) and 1/4 scoop Nectar Sweets Chocolate Truffle protein powder mix (25 cal). Stir well. Enjoy the guilt-free choco-bliss. You're welcome!<br> <em>493</em> Fri, 4 Jan 2013 20:05:00 EST Sketching myself thin http://www.sparkpeople.com/secrets.asp?tip=40190_sketching_myself_thin One great way to busy your hands to stop eating out of boredom. Fri, 4 Jan 2013 17:15:00 EST Drink up http://www.sparkpeople.com/secrets.asp?tip=40187_drink_up i know this secret and so does almost everyone else. What is it? Drink clean clear water! It helps keep your mind clear, you feel better, look better, and most of all it helps the weight come off and stay off. I have noticed over the years that when I drink at least 8 glasses of water a day I will lose more weight and I will feel and look better. Fri, 4 Jan 2013 15:19:00 EST Enough Water http://www.sparkpeople.com/secrets.asp?tip=40179_enough_water It can be a challenge to drink enough water in the day (especially if your busy). Every morning before I start work I set up for 16oz bottles next to my desk. Now I get my 8 cups in and I have no excuse not to be constantly sipping on a bottle of water. Fri, 4 Jan 2013 12:21:00 EST Soda (water) http://www.sparkpeople.com/secrets.asp?tip=40149_soda_water When I crave pop, I use sparking water and I add a lemon and a lime wedge. Feel free to add a sweetner of your choice... Wed, 2 Jan 2013 22:51:00 EST When life gives you lemons... http://www.sparkpeople.com/secrets.asp?tip=40148_when_life_gives_you_lemons To get my water in, I add ice and a fresh lemon ( or my favorite, lime) wedge. It's cliché, but it actully works! <em>381</em> Wed, 2 Jan 2013 22:48:00 EST God given signals for hunger and fullness http://www.sparkpeople.com/secrets.asp?tip=40141_god_given_signals_for_hunger_and_fullness We all have God given hunger and fullness signals that tells us we need to eat and when we need to stop eating. It takes time to learn how to recognize and obey these signals. Practice until the signals are automatically recognized. You will also automatically lose weight. Wed, 2 Jan 2013 12:03:00 EST Curb Eating at Night http://www.sparkpeople.com/secrets.asp?tip=40135_curb_eating_at_night Try experimenting with not eating after 7:30pm or so! It's a challenge for me to get dinner in my belly that early but I believe it's well worth it. I drink water after then though. I think eating late is hard on my metabolism.<br><br>Another benefit is that I wake up hungry and that encourages me to eat a good breakfast!<br><br><br> Wed, 2 Jan 2013 06:05:00 EST Healthy eating and burning with cardio http://www.sparkpeople.com/secrets.asp?tip=40127_healthy_eating_and_burning_with_cardio I eat the recommended healthy plates with fruits and protein powder for snacks, totalling 1250 calories per day. Then I burn off about 400 calories, leaving a net calorie range of about 850. <br>This routine makes me lose half a pound every two days, sometimes even a pound a day. <em>252</em> Tue, 1 Jan 2013 12:51:00 EST The Snowball Effect http://www.sparkpeople.com/secrets.asp?tip=40120_the_snowball_effect Start with something - anything. For example, I felt I needed more water. After a day or two of 8 cups a day, I felt more energy for exercise. After a day or two of at least 10 minutes of exercise a day, I felt a desire to try to eat healthier and cleaner. Pick one thing that will be easy for you to stick with and see where it goes from there!<br> <em>306</em> Mon, 31 Dec 2012 20:48:00 EST Food Photo Journal http://www.sparkpeople.com/secrets.asp?tip=40110_food_photo_journal I've started taking a photo of everything I eat. I review at the end of the day. If you have to have a picture of it, you might think twice before eating it! This is a great way to see what I'm actually eating over the course of a day. I can also snap a quick photo if it's something I don't have time to log. Just log it later. I'm going to do this for a week at least to see if it keeps me mindful of what and how much I'm eating and NOT overeating. Sun, 30 Dec 2012 21:57:00 EST Food Banking calories = no cheating! http://www.sparkpeople.com/secrets.asp?tip=40101_food_banking_calories_no_cheating Everyday, I save at least 200 calories in my "food bank" for a (preferably salty) snack in the evening! This way, when I crave a snack after supper (salty or sweet) I don' t go over my set calorie goal for the day. Fri, 28 Dec 2012 16:27:00 EST Avoid Wine and Other Alcohol http://www.sparkpeople.com/secrets.asp?tip=40100_avoid_wine_and_other_alcohol As much as I love wine, I now realize that it is a gateway to overeating for me. I wish it wasn't true - really!! - but coming to understand this as the vice that it is (for me) is important to me being able to stay on track with eating and exercising properly. <br><br>To break my habit of pouring a glass of wine, I am trying to "replace" it with a hot fruity tea. Multiple pluses with hot tea exist, such as adding positively to daily water consumption and warming me on cold days. <br><br... Fri, 28 Dec 2012 16:02:00 EST How to chew better http://www.sparkpeople.com/secrets.asp?tip=40094_how_to_chew_better They often say that you need to chew a bite of food x times before you swallow. That doesn't work. Don't count the amount of times you chew, instead chew until you feel that the bite is as soft and fluid as can be, and mixed very well with saliva. That's when you can swallow. AND you will have enjoyed the taste and the texture of the food more! Thu, 27 Dec 2012 14:58:00 EST Wear jeans when you get home http://www.sparkpeople.com/secrets.asp?tip=40091_wear_jeans_when_you_get_home If you change when you get home from your day, wear jeans that fit. It will keep you from oversnacking and help maintain good posture! Wed, 26 Dec 2012 18:25:00 EST Simple standing desk http://www.sparkpeople.com/secrets.asp?tip=40082_simple_standing_desk I've used two simple pieces of furniture as standing desks that will hold a laptop or a wireless keyboard. One was a shelf designed to hold 4 fabric cube drawers. And then I got a straight legged bar stool. I put a box on top to make it the perfect height, and it blends in fine with my living room decor. I can walk in place while I spark! Sun, 23 Dec 2012 11:11:00 EST Avoid "diet" beverages http://www.sparkpeople.com/secrets.asp?tip=40075_avoid_diet_beverages I avoid artificial sweeteners, especially "diet" soda or other "diet" beverages. I find they just trigger a craving for sugar. They don't satisfy my thirst and I want to drink more and eat more. I try to stick to black coffee, plain tea, and water with a lemon or lime. Fri, 21 Dec 2012 12:30:00 EST Bikeing to the gym then bikeing home after work out http://www.sparkpeople.com/secrets.asp?tip=40067_bikeing_to_the_gym_then_bikeing_home_after_work_out <em>332</em> I find it a great way to add some extra to my workouts for me it is 4kms there and 4kms home Mon, 17 Dec 2012 22:21:00 EST When you Wake Up Drink 2 Cups of Water http://www.sparkpeople.com/secrets.asp?tip=40060_when_you_wake_up_drink_2_cups_of_water Dehydration can cause fatigue and cause cravings. Give yourself more energy and prevent more cravings by downing 2 glass of water when you get up---before breakfast! <em>274</em> Sun, 16 Dec 2012 11:05:00 EST Keep Fresh Fruits & Veggies Stocked http://www.sparkpeople.com/secrets.asp?tip=40057_keep_fresh_fruits_veggies_stocked Always make sure your fridge is stocked with fresh fruits and veggies. This may mean shopping a couple times a week, but I guarantee when you open your fridge door and see all the healthy food your diet is so much easier! <br><br>I keep apples, pears, berries, bananas, avocados<br>sweet potatoes, squash, cauliflower, broccoli, kale, swiss chard, onions and carrots on hand every week. <em>277</em> <em>368</em> <em>284</em> Sat, 15 Dec 2012 00:54:00 EST Green Tea http://www.sparkpeople.com/secrets.asp?tip=40053_green_tea When I feel a craving come along, I drink green tea. It increase's your metabolism and also prevent snacking cause your full. <em>9</em> Fri, 14 Dec 2012 02:38:00 EST Watch videos! http://www.sparkpeople.com/secrets.asp?tip=40044_watch_videos I watch a motivation video on YouTube every night! This helps me to remember that I don't have that far to go, comparatively speaking, and I can do it! Tue, 11 Dec 2012 21:04:00 EST Refuse it! Lose It! (RILI) http://www.sparkpeople.com/secrets.asp?tip=40037_refuse_it_lose_it_rili Counting the ww points/calories of food I refuse or resist (e.g. cravings), really helps me to avoid temptation especially at this seasonal time. Sun, 9 Dec 2012 16:48:00 EST Accepting Compliments for Good Self-Esteem~ http://www.sparkpeople.com/secrets.asp?tip=40034_know_when_to_fold_em_and_when_to_hold_em Rather than negate an honest compliment by pointing out our own flaws, we need to graciously accept, and merely say "Thank You." As we make changes and get results, people will take notice, it's only human nature. It improves our self-esteem when we say "thanks" instead of "thanks, BUT" <em>250</em> <em>380</em> <em>304</em> Sun, 9 Dec 2012 09:12:00 EST Simple as 1-2-3 http://www.sparkpeople.com/secrets.asp?tip=40017_simple_as_123 1 -Drink more water<br>2 -Track your healthy food and stay in your range<br>3 - Exercise daily<br>Presto....the pounds melt away! Wed, 5 Dec 2012 19:02:00 EST It's working http://www.sparkpeople.com/secrets.asp?tip=40012_its_working Doing the Fiber 35 meals, tracking it all on Sparkpeople. Exercising by hiking twice a month, stationary bike 3 x wk, weights and yoga. Losing inches, losing weight, losing cellulite, not hungry and very regular. Skin is glowing. Not bad at 55, the boys are noticing. Wed, 5 Dec 2012 00:18:00 EST Base 2 Meals on Fruits and Veggies http://www.sparkpeople.com/secrets.asp?tip=40009_prevent_cravings_with_fruits_and_veggies Eat tons of fruits and veggies every day. Base 2 meals a day around veggies. Just fill your plate! (Add protein and fat to complete the meal). They are nutrient dense and have lots of fiber which will help you prevent additional cravings and getting hungry as much.<br> If you're dieting, you are taking in less calories... make them count. Tue, 4 Dec 2012 10:56:00 EST For holiday visits, plan ahead to decide what to eat and not eat http://www.sparkpeople.com/secrets.asp?tip=40006_for_holiday_visits_plan_ahead_to_decide_what_to_eat_and_not_eat This is official holiday month, so I've started planning how to enjoy each event without gaining weight. Last weekend, I visited 5 homes with holiday homemade treats. I slowly munched on a small ginger (my favorite) cookie at one gathering and bypassed all other offerings there and at other homes until I spotted a chocolate covered pretzel topped with a pecan. I relished each crumb and then chose not to eat other treats. My self-esteem stayed intact, and I feel so good about it all today. Ye... Mon, 3 Dec 2012 12:07:00 EST How I don't overindulge at the Holidays or parties: http://www.sparkpeople.com/secrets.asp?tip=39977_how_i_dont_overindulge_at_the_holidays_or_parties The best Secret I can share is never go to a party or Holiday Dinner or restaurant super hungry!<br>Eat a healthy snack, like an apple and a low fat string cheese/ piece of cheese or yogurt before going. This way you can enjoy yourself but say no to the high calorie dishes and desserts. Wed, 28 Nov 2012 06:37:00 EST Eat a protein whenever eating a carb http://www.sparkpeople.com/secrets.asp?tip=39976_eat_a_protein_whenever_eating_a_carb To lose weight, if you eat a carb, like an apple, also eat a protein like light string cheese. This will help keep you full longer, stabilize blood sugar and increase metabolism.<br>Best wishes! Wed, 28 Nov 2012 06:09:00 EST