PAMBWS's Secrets of Success | SparkPeople
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Secrets of Success

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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.

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Plateau...or Maintenance - Reset Your Weight Loss Goal

For every week that you are stuck on a plateau, you need to extend your ultimate weight loss goal. I discovered that SP had put my calories on 'Maintenance' when I reached my 'goal' date, even though I hadn't reached my actual weight loss goal - resulting in eating too much to lose weight, even though I was exercising lots. Once I reset the goal, to include the plateau time, my calories reduced & the weight started to move again.

- Submitted by PAMBWS 4/3/2011 in Weight Loss | 0 Comments
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Maximize Your Wii with EA Sports Active 2

Bought the EA Sports Active 2, with sensors...program is sensible weight training with cardio intervals. New workout routine each day - never boring. And bonus...you can design you own favourite routines. Program even includes 'rest days' to ensure adequate time to regenerate. Tracks & records heart rate which you can see throughout the workout.

- Submitted by PAMBWS 3/3/2011 in Exercise | 1 Comment
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Table Push-Backs

While I am not really at Maintenance yet, I did a 3 week vacation WITH NO WEIGHT GAIN! I stopped eating & PUSHED BACK FROM THE TABLE as soon as I was feeling full, satisfied, satiated! And even without counting calories (no access to computer most of the time) I did not gain weight! Wow!

- Submitted by PAMBWS 8/3/2010 in Weight Maintenance | 0 Comments
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Schedule Your Exercise

Treat yourself with the same respect & commitment that you give to your family or job. You schedule family stuff - soccer, doctor's appointments. You schedule job commitments. Do the same for yourself - schedule your exercise time - & stick to it. You won't find time, you have to make time.

- Submitted by PAMBWS 6/6/2010 in Exercise | 3 Comments
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Plan Your Indulgence

When you know you are going out for a meal (special occasions) use the calorie tracker to 'Plan Your Indulgence'. Enter what you plan to eat first. Then fill in the rest of the day/meals with foods that will help you meet your protein, fat & carb goals. You CAN indulge & still eat in the limits.

- Submitted by PAMBWS 5/28/2010 in Weight Loss | 1 Comment
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Slow It Down (Eating, I Mean)

(I live alone, so this is easy for me.)
Prep your meal...have everything ready to go. Then, make & eat your first course - salad or soup - & THEN cook & eat your main course. By the time you eat the main course, you will begin to feel full from the salad (or soup) & naturally eat less.

- Submitted by PAMBWS 5/11/2010 in Healthy Eating | 1 Comment
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Cold Water

Every night, before I go to bed, I make sure that I put my water glass (holds just over 3 cups) into the fridge so that when I get up in the morning, I have a nice cold container of water waiting for me - to start my day right.

- Submitted by PAMBWS 5/8/2010 in Healthy Eating | 1 Comment
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Reward Myself

I have a 'piggy bank' for SP goals - for every 500 fitness minutes and/or every pound lost, I put $1 in the bank. When I get enough...I buy myself something extra - like a massage or luxury bubble bath!

- Submitted by PAMBWS 4/13/2010 in Motivation | 4 Comments
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Muscle Weighs More Than Fat

When my weight loss seems to plateau (a regular occurence) I remind myself that the lean muscle mass I am building through exercise weighs more than fat...so as my body tones & shapes, my muscles grow. Then...the muscles burn more calories & I start to loose pounds, once again.

- Submitted by PAMBWS 4/4/2010 in Staying Positive | 3 Comments
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One Day at a Time

Borrowed from the 12 Step Programs...plan meals & exercise for today. Yesterday is gone - can't change it; tomorrow isn't here yet, don't worry about it. Work through today...one meal, one activity at a time.

- Submitted by PAMBWS 3/26/2010 in Staying Positive | 1 Comment
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