What's the best SMALL change you've made?
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A few things others have mentioned.
1. for me, this was HUGE!!! Gave up diet soda (all sodas). But I drank diet coke a LOT, had to have it to get going in the morning, then mid morning, then lunch, then mid afternoon, etc... January 2012 I cut it cold turkey - BEST decision!
2. eating more often - spreading my calories out throughout the day. Having healthy snacks mid morning & mid afternoon. This has helped me tremendously!
3. recording my food and exercise - kept me accountable to myself. I also learned about food and how to substitute. I was SHOCKED to learn about the nutritional value of the foods I WAS eating!0 -
I think planning my meals and knowing what I will have for snacks has been a big help. Most days I fill out my MFP food diary in advance, and then just follow the plan. I can always revise it, but seeing it laid out in black and white is very reassuring
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This is a really great question because the answers could be helpful to all of us! What leaps to mind for me is shortening my workouts. Yep, because they take up less time, I do twice as many and more cardio.0
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Reducing the food I eat between meals.
This is also the small change That's made the most difference. No more grazing or finishing my children's leftovers 0 -
Trying new food. It's a hit or miss, but I have found lots of things I now love to replace unhealthy things Id eat before like brown for white rice, or sweet potato fries instead of normal fries, kale chips for snacks, etc.0
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That is awesome, I too have cut out bread and it has helped me tremendously. Bread makes me feel really full and heavy and I just don't like the feeling. Good job on everything! 0
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Eating my meals off a lunch sized plate. Looks really full with less food on it and I stopped feeling like I was depriving myself. Mind games that work ed for me0
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Cutting back all sodas - and for a zero Coke fan like myself this was really hard. And cutting all alcohol. I love beer. Love love loooove beer. And as a person who has tons of anxiety issues, going out with friends to a club without getting smashed to loosen up was scary, but it turns out I'm stronger than I thought and I could have even more fun without alcohol.0
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Weighing foods. It's shocking to find out how much your best guesses actually weigh on the scale sometimes!0
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sticking to portion sizes on everything0
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Lowering my carbs and replacing them with vegetables.0
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Thank you for your post. Your amazing weight loss is an inspiration! I do understand the feeling healthy and the wonderful buzz that is. I am on day 22 of measuring and controlling. I took it down, day by day, week by week. I feel released entirely from compulsive eating - I have so much more energy! It has been a process to get here. I wanted to give myself 30 days to change to a weight loss mode. I am in one now, it did take three weeks. Which is nothing in a life time trap. I feel so free and released. Nothing has worked for m like this gradual change program- I finally found my good health fairy! Now I just need to take a page out of your book and keep going!0
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For me, it was changing my breakfast from cereal, soya milk and fruit juice, to boiled egg, rye toast with marmite and a shot glass of coconut water. The protein and fat keep me feeling fuller longer, and my blood sugar doesn't soar and then crash mid-morning.0
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Went from 2 sugars in my coffee to none. If somebody accidentally puts sugar in my coffee, it tastes awful!0
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Cutting out the sugar I used to add to EVERY cup of coffee in the morning (2-3 per day).0
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Small changes make a big difference. I really underestimated some of my bad habits and they were playing a big part in my extra weight! Here are my small changes:
Pack a lunch for work.
Stop buying café lattes everyday on my way to work. I treat myself to one or two a week.
As many mentioned, logging your food is essential. I used to think I wasn`t eating so bad or that much but when I log my food, it helps me understand my habits and how to change them.0 -
Sugar definitely. Last time i had tea or coffee with sugar was 5-6 years ago if not more. Funny how you taste buds can change with a little change like that.0
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Cut out most dairy products0
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No sodas and no caffeinated products at all. Stopping caffeine had less to do with weight loss and more to do with the fact I was drinking so many cups of coffee and tea I wasn't getting a boost of energy from the caffeine. I could have drank a pot of coffee and immediately lain down for a nap. I spent a week snarling at people and dozing off, but now I feel more energetic than I ever have. Also, now if I actually NEED a little boost, a cup of coffee will actually do it's job. Bonus: less coffee drove me to drink more water.
^^ This! So much this! I still have one large coffee per day vs. the 2+ pots that I used to drink. I am now drinking 170+ ounces of water per day! The health benefits have been incredible in just the last couple weeks if doing so. Headaches have went away, joint pain ceased, energy levels are way up and digestion has improved tremendously. :happy:0 -
I drink a homemade smoothie almost every day. I use 1/2 c. nonfat plain yogurt, 1/2 cup wild frozen blueberries, 1/2 c. frozen raspberries, and 1/2 c. Trop50 Blueberry/pomegranate juice.
My skin is better, I feel better, and it helps me to include fruit in my diet.0 -
I have stopped eating out at restaurants or buying breakfast/lunch at work everyday.0
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predominantly drinking water /green tea instead of fizzy drinks or squash etc.0
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Riding my bike for any local trips like to pick up milk or whatever and carrying it in my basket, instead of driving.0
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Yes, I cut out creamer completely which was hard but now I just have unsweetened almond milk (for some calcium and flavor) and I am so used to it now. It has really cut out a lot of un needed sugar!0
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Cuting out soda and reallt pushing the water...0
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No flour...not only wheat flour, but rice, etc.
I'm focusing on eating the highest nutrient value calories that I can and while there is nothing "bad" about whole wheat bread, I know that nutritionally other foods pack a bigger punch.0 -
Cutting out all alcohol. changing from white bread to whole wheat and going from 10 can of soda a day to almost none (working on this one)0
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The best change I've made is just eating less food more often, instead of 3 meals.0
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Eating more fresh foods and fewer processed foods (and thus less sodium.)
I noticed a difference with this fairly quickly when the puffiness in my face went down. I did not realize it was from too much sodium, causing the area around my eyes to be puffy.
Now I feel like I look younger because the area around my eyes is not puffy like it was before.0 -
Using spices instead of Sauces !
Water instead of pop.0
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