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Tracking meals in advance helps me stay on target. I make better decisions by selecting what to eat BEFORE I am hungry, and am less prone to cravings. The best part is that I don't have to feel guilty about indulging in a glass of wine with dinner since I've already planned ahead for it! I do this with exercise too - the idea of having to log in to reduce miles run from 3 to 2 is enough to keep me on the treadmill a bit longer, and it's a great feeling to log back in and ADD a mile to the run!
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!