Secrets of Success

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Restaurant menus aren't set in stone!

Don't be afraid to ask for substitutions when you're at your favorite restaurant. If that grilled fish comes with rice and broccoli, you can request double veggies rather than rice. Ask for the salad with dressing on the side, so YOU can measure out a smaller amount of calories.

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may substitute for sandwhiches

instead of mayo, spread ripe avocado onto your sandwich! sneaks in an extra serving of veggies and cuts the calorie/fat content of your sandwich. or try mixing the avocado with half a teaspoon of mayo to get the flavor you want but still reducing the calories. enjoy!

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Veggies.....


Always have lots of veggies available.... salads, ziplocs, canned or frozen.... they're fast and furious, and can be ready in any emergency....

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Ingredients to make my smoothie healthier, yummier & more filling

I have started putting 2 Tbl. of chia seeds in my smoothies and replaced the skim milk with almond milk. The chia is full of omega 3 and helps to make me feel full & satisfied. The almond milk has less calories and is a great source of calcium, plus it adds a great flavor. Yum!

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Work with your body...not against it

I've been learning recently that a plateau is when my body is trying to create a new set point because I've lost a certain amount from my last set point. I believe we should relax and practice maintaining our weight for a few weeks. Then we can try losing again.

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More, not less

I've broken more plateaus more quickly by eating more rather than less. Borne of discouragement - "If this isn't working, I quit!" - I've found that if I eat a little more over the week, even treat myself a time or two, and that jiggles my metabolism back into losing. Works every time!

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Add high intensity bursts to your workouts

When you hit a plateau in your weight loss, try adding a few higher intensity bursts or intervals to your cardio workouts. This elevates your heart rate, makes you work harder and burns more calories to help shock your body and jump start your weight loss again!

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Portion Control Trick

There are plates that are smaller than the normal dinner plate and bigger than a small plate. We have one. I use it. When the plate is smaller, it looks fuller with lots less food. I also teach clients that 1/2 the plate should be green veggies, 1/4 protein (size of a deck of cards), and 1/4 Carb...

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My SparkSummary Calendar

I was just told about this feature and it rocks. It tracks your daily calories, fitness minutes & SparkPoints. You can look back at a week or a month and see how you made out. You get gold stars on the days you made your calorie target. Now I want to count gold stars and maybe make them a goal!

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set small goals

Setting small goals to work up to each week helps me stay motivated. I recently began jogging for the first time in my life. I started off only being able to jog for 1 min before needing a few minutes of walking to recover.

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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.