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measure your weight and body size. You can look at the charts to see where your body resists change and understand those will be your trouble spots. Your body will want to stay that weight or return to that weight. The charts help you understand your body.
It's easy to let the whole day slide if part of the day's been bad. If you've had a bad spell, get up and figure out all the healthy actions you're going to take the rest of the day and put the bad part of the day behind you.
I used the alarm function on my phone to remind me a few times per day (specific to each day of the week) to track my food & exercise. After a while I only remind myself with my wake up alarm. When I get off track, I go back on the reminders. It's like a nagging mother!
Today I tracked a marshmallow. A single little marshmallow that I carelessly popped in my mouth. It is easy to leave little things like that off. Track every bite and nibble. The more aware, the more accountable, the easier it is to change.
Any time I messed up when working towards a goal, it was too easy to quit. "Well, I already failed, one more soda won't make much difference." Now I remind myself, "Every day is day one." Had a soda yesterday? Today is day one. Today I can keep trying.
Measure out your snacks and put them in the little snack-size bags that are available. One serving of animal crackers, usually about 16, fit perfectly. Or a cup of air-popped corn. A serving of Goldfish!
An easy way to drink 8 glasses of water a day is to get a tall glass which holds 500 ml or 16 floz. Drink one when you wake up in the morning, another before lunch, again before dinner. Thats 6 down, just two more to go throughout the day and whilee exercising and your done.