Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click the "Report Inappropriate Secret" on the secret's page and our staff will review it.
Before you are allowed to commit to a system (or even put more than 1/2 an hour thinking about it) do a trial of it. Your trial should be at least 14% of the time you want to commit to, but feel free to raise that % to hit round numbers and raise your chance of success . After a day you can plan for up to a week, a week: up to 7 (6 is better,) a month: up to 7 (6 is better)... and so on... revise as needed during the process, but keep good notes.
Before I eat I remind myself that food has a purpose. It is fuel. It isn't to make me feel happier, less anxious or to fill whatever emotional need I have at that moment. When I consume food for fuel I tend to make healthier choices.
The SP Diet Stages are at the heart of success, so getting started should be based on their substance. Important key to any change? Habit-breaking!
I have to think in terms of one day at a time. Just today, I'm going to have a glass of water instead of soda. That's one more glass than I had yesterday. Just today, I'm going to go for a walk. Then, tomorrow, I'll remember how good it felt to get out for ten minutes at lunch and walk and I'll have that glass of water again and it turns to habit- a healthy habit. I can't put a deadline on losing weight bc when I slip up even once or twice, I get disappointed and give up.
I started going to the gym before work and even if I didn't have enough time some days to work out, I went to the gym just to take a shower to keep myself in the routine of going there every morning. Also keeping track of your calories is very easy these days. I lost 30 pounds by just doing 20 -30 minutes on the elliptical a few times a week and trying to stay within 1,200 to 1,500 calories a day. My goal every day is only 1,200 but if I went over a little, I knew I had a little room to spare.
Cutting grass or walking the dog......etc etc anything is better than the couch or buffett table I challenge anyone to cover their couch for a week, month, as long as tou want and see how mucj you get done and exercise more because of it .....if you absutely feel you need that small cone you been craving ...well walk to it .......no car keys .....good luck everyone
Making use of the Notes section at the bottom of the trackers has helped me to keep track of the lessons I am learning in my first weeks of SparkPeople. I'm treating this as a science experiment so as to not deter myself from progress. By taking notes without judgment, I'm able to see and break patterns. This week I have noticed I am over my daily allowance on weekends and during special events. Now I can plan alternative snacks and be prepared the next time I am at an event or on the weekends.
The Beck Diet Solution (book, workbook, or audio book) by Judy Beck, PhD) has completely changed the way I interact with food. If you've ever had trouble with overeating or consistency, this can probably help.