Secrets of Success

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!

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!

They make so many different flavours, and all syrups are less than half the cals of soda.

Think through what you're about to eat

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.:

- the guilt I'll feel about getting off-track
- the displeasure at having to log it into my food journal and seeing my daily calorie allowance go over
- getting on the scales in the morning and seeing the number go up
- the harm I'm doing to my body with those trans fats
- wasting any exercise I'd done that day

Not so keen on eating it anymore!

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.

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!

Rule of thumb for eating

I follow what I call 4-3-2-1
4 servings of veggies and fruits,
3 servings of protein,
2 servings of whole grains,
1serving of sweets/fats...
12 glasses of water day ( 1 glass per hr)
Keeping this simple tab has kept me in track of nutrients I need for the day

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.

Spark People Phone 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!

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.

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!