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I take a half hour on Sunday Morning to plan out my meals for the week. This way I don't have to scramble each morning making sure I have a healthy meal ready when I get home from the gym. I prepare meals in the morning befor work, so that my husband can put it in the oven when he gets home!
Slow down - eat slower. It takes your brain time to catch up with what you're eating. Put down your fork or spoon in between every single bite - you'll be amazed at how slowing down and taking time to enjoy/savor your food helps!
When I have a bad food day or meal, I get right back on track. Don't let it go beyond that meal or moment. It happens, I forgive myself, evaluate what happen and what's learned and move forward. I don't let it spin out of control or endlessly. Stop it quick and get back on track.
The purchase of a "Bakers scale" means that you can weigh fluid oz and grams. A little different from the one that just does grams. It is a great time saver and very, very useful in the weight loss and keeping you on track. Bought one today, had been looking and came across this kind of scale!
Purchase small, ready to go snack portions of chips instead of large bags. It costs a little more but your servings are clear. It is easy to eat three or four servings from a large bag without realizing it but you are not so likely to eat three small bags of chips!