Secrets of Success

Weight Loss Secrets

The tried-and-true habits that have helped you lose weight the right way.

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My Weight Loss Plan

1. Reprogram eating habits with high fiber, lean protein food choices that taste great.
2. Take advantage of everything about SparkPeople, study it at least 3 hours every day, for motivation and to learn and reprogram my thinking.
3. Track all eating.
4. Exercise at least 10 minutes every d...

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Log everything you eat...no matter what!

Log your food daily, and be honest when putting it in your tracker or writing it down. Even if you "cheated" you need to log it. You may be shocked to see the total carbs, calories or fat after a splurge, but that can also teach you to be aware of how much you eat. After a while, you'll think twice ...

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Smart Eating Out

We go out quite a bit. Restaurants, art receptions,neighborhood get togethers. They're all a big part of life and community, and I want to participate without throwing me off track.

If I plan to go out, I make the best choices I can for the other meals of the day. When I get to the party, I...

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After I eat, I think about it before adding more.

After I finish a meal, I think about it before adding more to my plate.

I usually track it in my food journal before I eat. If I am still hungry, I stop & give it some careful thought before going ahead. Sometimes just finishing with a cup of coffee away from the table is all I need.

<...

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Weekly meal planning

One of the things that has helped me the most on my weight loss journey so far is meal planning. Every Sunday I do an simple inventory of all the prepared food available in our fridge, freezer and cupboards, and I plan the week. During this process I also make a shopping list.

I set a goa...

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Work the plan!

Exercise more calories than you consume!
Increase personal goals in small achieveable increments. Success helps motivate sticking with the program!
When you follow all of the wonderful Spark People tips, and advice of the Coaches, results begin to occur. Then motiv...

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Write down what you eat!!!

The FIRST thing to learn to overcome emotional eating and binge eating: Write down what you eat.

No matter what you eat or how often; just write it down and get into the habit.

You can use a notebook or create a file in your computer or use your phone. Just make it a steady habit to wr...

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Intermittent Fasting Every Other Day 500 calories

I have read a few books (The 4 Hour Diet, Eat Stop Eat) on Intermittent Fasting but I think the one with the most profound effect on me has been The Every Other Day Diet by Dr. Varady. It is straight forward but still worth reading as you get a lot of studies and the answers to all the Whys? Basical...

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3 A DAY

1. LOG IT.
2. JOURNAL.
3. EXERCISE.

1. PRE-PACK BREAKFAST
2. PRE-PACK LUNCH
3. PRE-PACK SNACKS

A FAILURE TO PLAN, IS A PLAN TO FAIL.

1. GO BACK TO BASICS.
2. NO RECIPES IF LIFE GETS TO COMPLICATED...SIMPLIFY.
3. PICK SIMPLE GO-TO FOODS.

1. RE-...

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Several Mini Goals

I set my goals on my Fit Bit to be staggered that way I get small accomplishments that add up to my total goal through out the day. I reach a step goal, then I reach a miles goal, then I reach a calorie v's burn goal, and hydration, and sleep. I love completing it.
Fit Bit and Spark real...

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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.