Secrets of Success

Weight Loss Secrets

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

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Easy way to keep measuring your food.

Buy extra measuring cups and keep the cup in the container so it's always handy. For example, I keep the 1/2 cup measuring cup in my oatmeal box, and I use it for the scoop. Plastic measuring cups are cheap and this keeps me honest and on track.

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Move!

what has been helping me is a little more movement. when im watching tv during commercial breaks i get up and climb the stairs in my dorm a few times, or randomly break out in dance when a good song is on. it doesnt seem like much but my weight is dropping!

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Be patient!

Permanent weight loss requires patience- you'll hit plateaus and have less than perfect days...but in the long run, as long as you stay on course most of the time, you'll lose. I keep reminding myself how long it took me to gain the weight in the first place.

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Take WATER with you daily!

It's surprising how thirsty I get during the day and need my water. I am at the weight now I was 22 yrs. ago and REMEMBERED--hey, I used to drink water all the time as soon as I got home from work .Also I find if I have water with me,it causes ..

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preparing ahead of time

I find that if I spend a few hours on Sunday preparing my meals for the week I am far more successful at staying on my plan. This includes having prepackaged snacks available to me that are healthy options.

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Eating Out

When I eat out, I order a to go box and ask the server to bring it with my meal. I immediately place 1/2 to 2/3 of my meal in the box. I eat what is on my plate slowly, giving myself at least 20 minutes to get full. I usually have leftovers for 1-2 meals so it saves money, time and calories.

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The Clothes Knows

Don't judge how you are doing by the scale; judge by your clothes.

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Track EVERYTHING

Write down EVERY LITTLE THING you eat and drink, and its caloric content. Make sure you do not go over your calorie/fat/carb/etc count for the day.

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How to calculate the calories

To lose weight, multiply your present weight by 11 and subtract 500 calories from the total. This is how many calories you can have each day to lose 1 pound per week. Recalculate every Saturday at weigh-in.

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Portion Control

Portion control at each meal has helped me to shed 15 pounds. Even though I was eating healthy before, I was eating too many calories.

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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.