Small But Super Helpful Habits
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I started wearing my sneakers to work instead of my steel-toes. I can walk longer, farther, and faster during my transit commute, and my feet are less sore.0
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Don't buy elasticated trousers even if they are a smaller size- they will fool you!
Clean your teeth straight after dinner, then you won't want any more food (doesn't go well with the mintiness of toothpaste!).
Chew your food properly. Makes it last longer, tastes better, and makes you feel full sooner and longer.
As well as weighing all foods that aren't pre-weighed, buy smaller dinner plates - works wonders for portion control
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And get enough sleep! When I'm tired my food intake increases and with all the bad stuff
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I keep a bunch of snacks at work, almonds, fruit bursts, 100 calorie bags of popcorn, pita bread or flat-outs, small pouches of tuna or salmon, pineapple chunks in a jar, protein shake with fiber as a quickie breakfast with some fruit (also makes my vitamins easier to take). I keep some laughing cow cheese wedges in the fridge, pickle relish, and Greek yogurt in the fridge. Some days I make a quick tuna salad using the yogurt, tuna, relish and place it in the pita bread or on the flatouts. I add some almonds and fresh fruit that I brought from home and I have a good meal that keeps me full for hours! Having food on hand keeps me from eating other things from the vending machines or that people brought in.
I try to pre-log my food for the day or at least have a mental idea of what my calories will be for dinner. For example, if I know that I am not working out that day I try to pick lower calorie soups and salads for my meals versus picking a "treat" or higher calorie item on workout days.
Lots of water, especially when I think I am hungry I will drink about 6-8 ounces and I find that I am not really as hungry I thought.
I try to rotate the fruits and veggies that I eat so I don't get bored with them and eat something like a 200 calorie donut for a "change of pace."
I think of food sometimes in terms of how long do I have to exercise on the elliptical if I eat this donut? A lot of times, I decide that the donut does not taste good enough to warrant the extra workout time. A piece of cookie cake with a big gob of icing on it would totally be worth it right now for me! I have been craving it for days!
I try to make sure that I work in foods that I truly enjoy but are not considered healthy into my diet several days a week. It is much easier to stick with it if you can have some dark chocolate, a juicy cheeseburger, or some pizza loaded with a bunch of meat and cheese!
If you go over your calories for the day, don't beat yourself up over it. Learn from it and move on. Don't allow it to become an excuse to eat over your goal for the rest of the week. We all make mistakes and it is through these mistakes that we learn the most about our strengths and weaknesses.
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mgcarrillo wrote: »I'm pretty new here, and I'm trying to start making small changes to my eating and activities that will add up in the long run to a healthier lifestyle. I wanted to ask people here with more experience than me, what small changes have you made in your life that made a huge difference to your weight/fitness/general happiness? For example, I've always hated coffee, so in college and grad school I usually drank soda for caffeine Now I've begun substituting black tea for my daily soda, and it's definitely making a difference, both to my weight and to how my body feels. What are some other small but crucial steps I could take to ease myself into this whole awesome-but-slightly-scary health thing?
Truly...being mindful of every bite of food. Thinking about what I'm eating, instead of mindless grazing and munching. Before I started MFP, I could seriously eat an entire bag of potato chips over a couple of hours while on my computer, and then look at the empty bag and wonder when I did that! Now, because I am mindful and log everything I have no surprise added calories.
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libbydoodle11 wrote: »Logging my food really keeps me on track. I think I lost a pound in the first two days I started tracking my food intake.
This has been my experience as well. Just being forced to pay attention to how much I'm eating is indispensable.0 -
I'm eating a lot more fruit. I didn't want to give up my blue cheese dressing, but I switched to a low-calorie version and measure out a small serving instead of just dumping it on. I eat a small amount of dark chocolate instead of regular candy--it's good for your blood pressure.
Mostly, I think it's just an issue of quantity and serving sizes. It's terrible how if you have a craving for something, the tendency is to just eat it mindlessly, even though the craving was really satisfied in the first few bites.
I also find it useful to remember that people are not garbage disposals. I live alone, so I often end up with a lot of leftovers and extras. I've tended to eat whatever's lying around because it's "wasteful" not to. But honestly, the extra food's only going to do you harm. It's better to waste money than to ruin your life--you can always get more money.0 -
What a great thread! Surely, thorough logging is the key including the weighing of every bit and bite
I am loving all your ideas and good habits.
To weigh in with my habits: lots and lots of water, the bottle is always with me (on the desk, on the sofa, next to the bed, on grocery runs, on walks etc.). I walk much more now instead of taking the bus. I have no more soft drinks.
Most importantly for me was to tell people that I am on a weight loss journey now. I don't have an awful lot to lose (now around 30 lbs) so most people say the polite "ah, but you don't have to..."
but letting my friends and family know about it, makes me accountable and helps me to decline certain foods or seconds. 0 -
I actually did a big change that made all the other changes easier. I reduced carbs and added protein. I use to be a carb addict, and even when I restricted calories, my carbs were high. Because of this, I was hungry all the time. That's no fun, and being hungry makes sticking to a diet hard.
The protein I added curbed my carb cravings dramatically. I used to think about food all the time, but now I'm free of that.0 -
These things help me (a lot). Find what works for you and repeat... You can do it!
1) Eat breakfast every morning. Seriously.
2) Eat protein for lunch (tuna, chicken, etc.) to avoid getting hangry at work.
3) Get RunKeeper or equivalent app, hook it up to MFP, and walk.
4) Put an exercise mat and weights in front of the TV. Use them. Often.
5) Buy low calorie, filling snacks (peanut butter, popcorn, cheese slices).
6) Eat quality calories that you enjoy, including more vegetables!
7) Decrease or eliminate caloric drinks (esp. alcohol). Budget in on occasion.
8) Do not "go on a diet." Change the way you eat.
9) Drink lots of water and tea. Use tea as a treat.
10) It's OK to go to bed a little hungry. See #1.
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* About infused waters at 4 dollars. Why buy it? Just plop in 3-4 frozen raspberries or whatever you like into water bottle in fridge. For example: cucumber, ginger, lemon, fresh herbs, etc.
* Love the squat in bathroom idea:)
Some of my little changes:
* Fiber supplement. Helps with portion control. Plus I have IBS, no more problems with bigger intake of fiber.
* Try take a walk/run on resting days from the gym.
* Consciously train on portion control. 5 candies is ok. The whole packet is not.
Make it a game!
Move away from negative focus. Why constantly focusing on what I'm missing while dieting (deprivation)? Cmon do I really miss bingeing on 1 full bag of potato chips or 1 tub of icecream after dinner? Somewhat. Do I really miss the feeling I had after doing those things? No.
So instead I try focusing on making dieting into a game. Like a mini competition with myself. How can I improve balance of intake, limited treats, exercise and performance, prevent injuries ?...WITHIN BUDGET.
It's a puzzle I have to solve every day. It makes something that is boring and sometimes very dreary into a bit more fun and interesting. For example I realized I have to be able to eat a bit of treats every day. How can I fit this in? Get creative! Cutting carbs...shirataki noodles, cauliflower rice were two alternatives to noodles and rice that works for me.
Btw, I looove puzzle games like candy crush, ha-ha.-1 -
Planning what I'll eat the day before has really helped me! I don't randomly snack anymore because I know around what times I get hungry at and plan my meals around that.
Eating more protein helps keep me fuller for longer. I always make sure to have a high protein breakfast or lunch so I'm full until dinner and won't snack.
Not cutting out foods. During my failed dieting attempt I would cut out whole food groups, and junk and it always lead to me binging on whatever I had cut out. So now everything is allowed in moderation.
Learning portion control so I only cook enough for me so there are no extras to eat or to go back to to get second helpings.
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I thought apples provided fibre and vitamin C.
This is a great thread.
My tips are to focus on the healthy low calorie foods you like rather than force yourself to eat what you are not really keen on.
I second getting exercise out of the way first thing in the morning.
Also don't cut out a food or food category but perhaps change the proportion of it in your diet.
Keep it simple, get the basics in place before worrying about fine tuning. For example if you are currently eating 3000 calories of fast food a day, and doing no exercise, eating at a deficit, replacing crisps with fruit and walking 15 minutes a day will make a difference.
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Really just logging foods and realizing just how many calories were in my usual diet was such a wake-up call, I remember just doing a day of it and being amazed. Once I started doing that and became cognizant of what a 'normal' serving size should look like, I started eating that normal serving instead of the 'extra large' one I was used to.
-If eating out, almost always half a portion size is sufficient - if I love it, asking for a box to take home and eat tomorrow is just fine. Skipping the fries/chips/empty calorie sides.
-All meals, take a bite or two, then drink a glass of water. I used to stuff myself because of wanting to feel full, and filling with water means I'm full at a reasonable amount, instead of a ridiculous amount.
-small square of dark chocolate for those moments of "ugh I need sweets now!" moments, instead of say, a pint of ice cream.0 -
Sugar free jelly (jello) is my friend. I keep a jug of it in the fridge then eat it with fruit or low fat yogurt for pudding. It looks like a huge bowl of food but only has about 10 calories (for the jelly part). It is also a good way to add water to your daily diet.0
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I swapped out chips for those Honey & Oats bars from Nature Valley, which keep me full longer, they're healthier. I also cut all soda from my diet save for a 8oz Dr Pepper in the morning (like you did, I get my caffeine from soda, and I can't switch to tea because I only like sweet tea and, well, that would defeat the purpose).
I am a snacker, a grazer, if something's there, I eat it, so I have a son, right, he's 3. I used to put out snacks for him and take a few because of a "mama tax" (its a real thing in my house), I've begun putting an end to that. I also clean. I clean quite a bit, because like I said, if its there, I will eat it, so I make sure that there is nothing in my vision for me to eat.0 -
SteveMFP123 wrote: »For me it was mainly portion size, I never knew how much I was overeating until I really sat down and thought about it, on average I'd say I was having 2 - 3 portions per evening meal, instead of the 1 I have now. At first I was hungry but now I'm honestly not most of the time.
I also invested in some food scales, I now have a better understanding of what a portion looks like. It really helps taking the guesswork out of it.
And last but not least, screw diets, I knew I'd never stick to one so I just calorie count, I can still eat the food I enjoy just a lot less of it.
THIS
Portion size is critical! Use scales and don't eat to feel full. Eat to satisfy hunger, but don't feel like you have to 'fill up'. I'm doing the same thing. I'm not limiting myself to any particular foods. I have what I want, but I'm limiting portions.
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I always make extra at tea, then freeze. In my freezer I now have a range of lunch boxes and take a different healthy meal to work each day, cost effective and keeps me away from making sandwiches or buying food. I also pack my snacks and take no money to work.
Preplanning is key, as if starving hungry, I'm more likely to make bad choices.
I think of it as bartering. I want x but I want y more. So I can have a bit of each or chose y. Im not deprived, I am making a choices.0 -
Eat 5 a day! You'll have less room for junk food.0
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I agree with pre-packing meals & snacks (even something for dinner if you think you might run late getting home, and if you don't eat it you can save for tomorrow's lunch or take home for dinner).
I agree having a decent knife at work, plus a cucumber peeler and an apple corer are invaluable tools.
I keep a Mrs. Dash seasoning mix, hot sauce, and apple cider vinegar at work also.
I completely agree with unsweetened black tea as a go to drink for every day - but I struggle to add plain water in between for pure hydration.
My biggest "I'm starving and must eat now" saviors are: those hard boiled eggs that come pre-peeled (in half, throw away 3/4 yolk), the Carnegie Deli pickle spears, sugar free jello made with fresh sliced strawberries, and sliced chicken breast meat w/Dijon in a leaf of lettuce or without. I also love a breakfast roll-up using the Ezekiel sprouted grain tortillas, some lean lunch meat and an ounce of cheese in the micros for 30 seconds... lasts for hours!0 -
Along with weighing and measuring everything, I also slowed down when I eat. I could whip through a meal in record time. I find that when I eat slower I consume a lot less. Made a huge difference for me.
This!! I actually use chopsticks to eat most of my meals,even big tuna salads or whatever. It makes it soooo much better for me.... it takes a lot longer to eat, so feels like youve had more, and it also gives your stomach enough time to actually feel full before youre finished.0 -
I've taken to doing twelve bodyweight squats each time I use the bathroom at home. Two weeks ago I could barely keep my balance with arms extended now I do deep squats with arms folded against my chest.
Small steps in a greater journey toward fitness.
I do this too! Since I have a desk job and I'm self conscious about doing it in my area when I go to the bathroom I will take the time to do squats and since it's a one person bathroom I'll do jumping jacks or something too It all adds up!
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I switched from regular Coke to Coke Zero, full-fat cheese to half-fat and I get lower-calorie snacks for days when I know I'm going to be mostly inactive. Just weighing everything makes such a difference! Since joining MFP, I realised that when I used to have pasta, I was having a ridiculously massive portion every time, but now I eat a smaller portion that fits into my daily calories. I'm still struggling to increase my water intake but having Zero instead of normal Coke saves me essentially wasting 500 or so calories a day (I know I have a bottle of Coke logged for lunch today but it's a once in a blue moon treat, lol.)0
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I cut up fruits and veggies as soon as I get home from the grocery store. Having precut fruits and veggies displayed in clear Tupperware at eye level in my fridge makes it so much easier and more likely that I make a smart choice when I'm hungry.0
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Log everything without judgement. Review the logs. Move to being plant ( fruit and vegetable forward), in other words, eat as many fresh vegetables and fresh fruits as possible. This means even if it is a doughnut, cookies, burgers, or candy this Friday, the first course should be fresh fruit and/or vegetables! Everything else, everything else is a condiment!0
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I don't recommend eating apples everyday as they are very high in sugars. They are actually a 'useless' fruit nutrition wise. They are reportedly more efficient at waking you up in the morning than a cup of coffee.
Apples have both fiber and pectic that help you feel fuller. There are worse foods oust there.
For me, paying attention to portion size is key. We generally eat dinner from salad plates (which are still fairly large) just so there is not as much white space around the food--it tricks your mind to think the portion is larger. Also, I make sure that vegetables are at least half of the plate, protein 2/3 of what remains, and the remaining bit for rice/potatoes/pasta.
At restaurants, if I'm not specifically eating something that is low calorie, I will ask for a to-go box right away and split my portion so that I don't over-indulge.
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Since I got my fitbit I'm moving a lot more when I'm chilling out at home. Right now I'm on holiday from work so wrapped in a blanket watching TV and messing around on my iPad. Every time the adverts come on I get up and jog on the spot, do some star jumps or some dancing etc. I can get an extra couple of thousand steps in during an hour of watching TV.0
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Recording what I eat and trying to be as accurate as I can - not "oh but I think this meal is 500 calories"
Walking at least 10,000 steps a day because every little helps
Realising that I don't have to give up chocolate, sweets, and things I like - I just need to make sure I save up calories for treats every now and again0 -
If I get hunger pangs between meals and snacks I ask myself ...am I bored?...am I stressed?...am I tired? or just plain thirsty.
Rather than reach for something to eat I usually try to address the emotion with an activity or sleep when I'm tired.
I've actually caught myself staying up into the wee hours of the morning, watching some stupid telly show and mindlessly munching. Now I just go to bed. 0
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