Small But Super Helpful Habits
mgcarrillo
Posts: 20 Member
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?
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? 0
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For me, it was cutting calorie corners where I could. Like not getting cheese on sandwiches or burgers, not eating one of the buns, or even just eating half the meal when I went out and save the other half for another meal. Another thing is watching your sodium intake. It's not fat weight, but you'll feel less water bloat which can change your weight by pounds.0
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drink plenty of water take the stairs instead of elevators have fun
url=http://www.myfitnesspal.com/weight-loss-ticker]
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Went from whole fat milk to fat free
Smaller portions
Have burger lettuce wraps instead of buns (I like the wrap better anyways)
I work a desk job and don't have to get up much so I set an alarm on my phone for 45 minutes. Every time it goes off I alternate between going to the bathroom and a 5 minute power walk around the building. It really adds up quick.
ETA: Using a food scale to actually weigh out servings. It's amazing what a differance that makes.0 -
-I keep a glass water jug by my desk so there's no excuses to get a glass of water. I just keep refilling my glass all day.
-I cut out my "frilly" coffees like pumpkin spice lattes and iced cappucinos. There's 300 calories a day saved. Switched to brewed coffee or Americanos with NF or almond milk.
-I started weighing and measuring my food. I was shocked at how much I was actually eating vs. how much I thought I was eating.0 -
GothyFaery wrote: »Went from whole fat milk to fat free
Smaller portions
Have burger lettuce wraps instead of buns (I like the wrap better anyways)
I work a desk job and don't have to get up much so I set an alarm on my phone for 45 minutes. Every time it goes off I alternate between going to the bathroom and a 5 minute power walk around the building. It really adds up quick.
ETA: Using a food scale to actually weigh out servings. It's amazing what a differance that makes.
I love the alarm idea! I also have a desk job, so this would be a great way to remind myself to get on my feet more. Thanks for the great advice!0 -
Logging everything0
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Water only. Makes a huge difference!
Park at the back of the lot at Publix.
Wash my own car.
Dance while rinsing dishes.
Read more about nutrition (from a reliable book) to help with food choices (or at least know why I suck, lol)
More planks, leg lifts, six inches
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Make a distinction between foods you WANT to eat, and foods that you eat just because they're lying around. It's amazing how many calories I saved doing that.
I'm not a big fan of doughnuts for example. I don't mind them but I don't crave them or think they're particularly tasty. In the past when someone would bring doughnuts I would take one (or two) just because it's right there sitting on the table and I happen to be passing by. Now I rarely, if ever, eat them. The other day I forgot, took a bite, and the taste instantly reminded me that I would much rather spend my calories on something else.
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One of the big things for me was getting a good digital food scale. I weigh every thing because it's very easy to underestimate what you eat. By weighing food it makes me accountable for every choice I make. If I'm having a sandwich with turkey, lettuce, and tomato, I might weigh out just a half ounce of cheese or skip it entirely.
Also knowing how many calories are in a teaspoon or tablespoon of mayo, butter, catsup, or mustard makes me very aware of the small stuff I add to sandwiches. Like the mustard (almost no calories) might be a better choice than the mayo (fairly high in calories). Or I often cut back to a teaspoon or less mayo or butter on a slice of bread, simply because I don't want to have to log it.
Mentally I'm trying to get used to the idea that I don't have to feel 'full' all the time. I really don't like the feel of a growling empty stomach either, but there is a happy medium where I'm neither full or empty and I'm trying to get used to that. Everytime I go to the refrigerator or poke around for something to eat, I ask myself if I'm really hungry or I'm just bored and need to find something to do that will occupy both my hands and my mind. And I'm learning to skip second helpings too.
It's great to consider some of the small things because they do add up in the long-run and by making some small changes you can set in motion some big dividends.
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Water, water, water and more water!0
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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.0 -
no patatos/bread/pasta and rice-3
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Pre-log every morning.0
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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?
I love this thread. I need ideas, too. Thank you
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My advice is to set aside a little time everyday and read this thread:
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants-1 -
Following my previous post, re-arrange your pantry/fridge. Keep the high calorie foods in the back where they are hidden from view and you will be less incline to random snack on them. This way you will only have higher calorie foods if you want to have them, not because you randomly opened your fridge and reached for something to munch on.0
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amusedmonkey wrote: »Following my previous post, re-arrange your pantry/fridge. Keep the high calorie foods in the back where they are hidden from view and you will be less incline to random snack on them. This way you will only have higher calorie foods if you want to have them, not because you randomly opened your fridge and reached for something to munch on.
What a great idea!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.
This is totally something I need to incorporate. Thanks for the advice!
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I lug a lot of crap to work each day. Lunch, snacks, water for the morning, water for the afternoon, protein shake for the gym, gym clothes. I use a wheely bag. My neighbors thought I was a flight attendant because of the bag! LOL! I come home one day and they ask me which airline I work for!
Planning makes a huge difference. If you have stuff to eat, you won't hit the vending machine. If you bring water, you won't get thirsty and get some pop. If you go tot he gym right from work, you'll avoid the black hole that is your couch.
I also don't buy snacky foods (chips/sweets). I have no self-discipline and will eat them up! Know yourself, and be honest about your strengths and weaknesses.
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Don't leave the house without some type of healthy snack pre-portioned out. My favorites are string cheese, grapes or apples, greek yogurt, and nuts.
It makes eating right a lot easier when you are ready for battle.0 -
Eat an apple every day.
Take the stairs.
Eat a salad every day.
Park far away from the building.
Walk to the next office instead of emailing.
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GothyFaery wrote: »Went from whole fat milk to fat free
Funny, I went from skim to whole fat milk
Having supplies of nuts and coconut chips - they are a very easy form of a snack and very satisfying.
Getting some tools for work, I have some salt-free seasoning, a microwave steamer tray, and knife, and now a food scale. This way i can just bring some fresh produce and keep in work fridge and prepare on the spot. Everything tastes better fresh
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Eat as many fresh raw veggies as you can get down your throat! Every day I pack a baggie or tupperware with 3 cups of veggies--baby cucumber slices, cherry tomatoes, carrot slices, celery bites, raw green beans, raw broccoli or cauliflower. Not all of that in the same day, but a few things in the bag/container. That sits on my desk and I nibble on that throughout the day instead of the cookies/pastry/snacks that seem to appear in our teacher's lounge all day every day! Also water and unsweetened tea only--NEVER drink your calories. Also deciding what's worth spending your calories on--a poster above talked about not really liking donuts but eating them if they were "there"--stop doing that. Pick a few things you really love and would really miss and give up the rest of the crap. I LOVE cookies--love them--any and all cookies, so I give myself enough calories to have one at night with my tea. ONE, not five, ONE and really enjoy it!0
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girlviernes wrote: »GothyFaery wrote: »Went from whole fat milk to fat free
Funny, I went from skim to whole fat milk
Having supplies of nuts and coconut chips - they are a very easy form of a snack and very satisfying.
Getting some tools for work, I have some salt-free seasoning, a microwave steamer tray, and knife, and now a food scale. This way i can just bring some fresh produce and keep in work fridge and prepare on the spot. Everything tastes better fresh
I have a weird thing with milk, where if I drink low fat or skim, my brain thinks of it as a "drink" (i.e., not a big deal) and I consume more without even thinking about it, whereas whole milk registers to me as a "food" and I'm careful about only drinking a reasonable amount. But that may be just my personal oddness.0 -
Don't leave the house without some type of healthy snack pre-portioned out. My favorites are string cheese, grapes or apples, greek yogurt, and nuts.
It makes eating right a lot easier when you are ready for battle.
I really have to start doing this. I always get hungry in the mid to late afternoon, and that can lead to trouble.-1 -
mgcarrillo wrote: »girlviernes wrote: »GothyFaery wrote: »Went from whole fat milk to fat free
Funny, I went from skim to whole fat milk
Having supplies of nuts and coconut chips - they are a very easy form of a snack and very satisfying.
Getting some tools for work, I have some salt-free seasoning, a microwave steamer tray, and knife, and now a food scale. This way i can just bring some fresh produce and keep in work fridge and prepare on the spot. Everything tastes better fresh
I have a weird thing with milk, where if I drink low fat or skim, my brain thinks of it as a "drink" (i.e., not a big deal) and I consume more without even thinking about it, whereas whole milk registers to me as a "food" and I'm careful about only drinking a reasonable amount. But that may be just my personal oddness.
I've actually read a study in which they randomized kids to either skim or whole milk, and the skim milk group ended up with greater calorie intake for the day.
I've already seen some shift in dietetics sources towards more full fat items, and I think this will continue over the next decade.
Certainly in my personal experience switching to full fat milk has been good for my taste buds and hasn't impeded weight loss in any way.0 -
Cutting out sodas.
Weighing all solids, measuring all liquids, and logging everything.
Moving more. When I started losing weight, the only walking I got was from class to class at school. I started walking after dinner to get in extra activity.0 -
Develop a positive attitude toward a (mild) sensation of hunger. Interpret it as evidence that your body is doing the right thing. It's not actually painful to be just a little bit hungry, and you can retrain yourself to feel it as a sign of progress instead of a problem.0
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Lots of water
I do not drink my calories; no alcohol, fancy coffees, juices, smoothies, milkshakes etc (I sometimes have a glass of sparkling wine at birthdays and I had a fancy coffee the morning after my hen do, only on special occasions though and I rarely find it worth it, they don't keep me full and don't last long so the enjoyment is shorter!)
Weigh all food
Lots of vegetables helps me keep full
Switching white carbs to brown carbs helps me feel full longer too
If I want chocolate I can have it, just plan it into my daily calories! I would struggle with a lifestyle that excluded certain foods completely!0 -
mgcarrillo wrote: »Don't leave the house without some type of healthy snack pre-portioned out. My favorites are string cheese, grapes or apples, greek yogurt, and nuts.
It makes eating right a lot easier when you are ready for battle.
I really have to start doing this. I always get hungry in the mid to late afternoon, and that can lead to trouble.
Bringing snacks along is KEY. Definitely.0
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