Secrets of Success

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Remember where you started!

Remember what size you wore at your highest weight? I do. Size 4X. Not a fun size to wear and equally difficult to find in most stores.

I thought that the sheer size of that shirt would cover up my rolls of fat. It didn't.

Coming back to Spark People, tracking my food, water, and e...

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Child's Plate

Buy a child's plate (divided into three segments) and child's utensil set. When you use a child's portion plate, you are more likely to get the correct portion sizes. The smaller utensils will force you to take smaller bites. Smaller bites will allow you to eat more slowly and you will begin to fe...

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BYOSD -- Bring your own salad dressing!

I buy a lovely yogurt-based salad dressing (only 45 calories per 2 tablespoons). When I go out to eat, I put the dressing I need in a small air-tight container. I use it instead of the dressings offered at the restaurant. I save a LOT of calories and there is no guessing!

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Don't allow the scale to control you!

The scale doesn't control you. You control yourself. It's ALL in the decisions you make and the direction you take.

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Look up menus online!

Going out to eat? Look up the restaurant's menu online (most chains will have nutritional values listed). Choose your meal BEFORE you go to be armed for success!

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Divide and Conquer

Whenever you go out to eat, immediately divide each food into two equal portions. You'll eat HALF the calories and have a meal for the next day!
Ask the server for a take-out container at the beginning of the meal so you don't forget or over-eat.

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PIC THE PLATE

Take a photo of your meal when you go out to eat. It will serve to remind you of what you ate and the size of the portions.

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Raw Green Beans Make a Great Snack!

Buy a half pound of fresh green beans. Wash thoroughly, then remove stems and ends.
Put half in a zippered baggies and put half in a cup. Snack on the raw green beans. They will be crisp and slightly sweet.

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Protein Powder

Adding Protein Powder to water, milk, or juice can really aid your protein intake, give you energy, and jump start your day.

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Prep the pan!

Buy a pan with a good non-stick coating and use less than half the oil or butter for saute or pan-frying.

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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.