Small But Super Helpful Habits
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oil isn't necessary for everything.0
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The skim milk latte I've switched to in the morning saves me 50 calories, and tastes every bit as good, with all the protein.
Logging every morsel, ideally right after (or before) eating it.
A biggie - walking to work.0 -
Order a kids meal or bag half of a adult portion before you start eating. A kids meal is a lot more close to what our portions should look like, some kids meals even too big for adults!0
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I switched to dairy free, although it's still a working process and I occasionally slip up0
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I've limited my milk intake, only have semi skimmed but hey. Unsweetened soya light or unsweetened almond milk always . They have hardly any cals!
I have a gluten intolerance so have to cook rice and potatoes at home, done without them for so long I don't have much as they bloat me out too much. No white bread, minimal bread full stop! Can't eat pasta but have mungbean vermachelli and konjac noodles ( also called shiritaki) almost no cals too!
Swapped tea with lots of milk and sugar to no sugar or sweeteners, and only a splash of milk. Buy good tea(loose if pos) you won't miss the old crappy version! Very rarely drink fizzies but if I do its coke zero only. Water!!!! My new best friend. You can change anything in your diet, just persevere with it. You will never miss it after about 3 months.
Also handy is work out what kind of eater you are. Emotional, the time of the month, through boredom? It helps! Then be mindful of it. My downfall is that one week every month! Nothing bad gets bought that week! I try not to shop either!
Oh and don't beat yourself up if you fall off! It happens, it will happen again. Enjoy it and get straight back on the next meal/ day. You can still live! Xx0 -
What a brilliant thread thank you everyone.
Agree with the post about hunger - instead of automatically reaching for a snack at first pang I now sit and imagine the fat my body is going to burn off as result of said hunger. Makes me feel smug!!0 -
My favorite new swap is to make fruit infused water instead of having sweet drinks. I slice some fruit and plop it in a big container of water. A couple minutes later it's ready to drink and it just gets tastier throughout the day!
Strawberries, any melon or any citrus work well (leave the peels on), plus you can add cucumber and/or fresh mint if you like. Really, any fruit you like or have on hand. I'm hoping to try pineapple at some point, I bet that would be good too!0 -
Wow this page is cool. Thanks everyone for the helpful advices. Learnt a lot!
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I love my full force soda -- can't stand diet. And I hated water. Tried all the flavored waters etc. Nothing worked for me but to just force down some water. Now it's not too bad. I have a 30 oz water bottle and I make sure I drink at least one before I go to lunch each day. Then another before I get off work (3:30). And then at least one more by the end of the day. One at the gym is a bonus on the days I go to the gym.0
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I also have the dressing on the side. I like buttermilk ranch and instead of pouring it on, I dip my fork in it then grab a bite of salad. I find I'm satisfied with that amount and end up using half of what I would if I would have poured it over my salad.0
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This is one of the best threads I have ever read on MFP, thanks for starting. Loving the ideas0
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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.
Great idea! And such a simple add in. I will have to try this!0 -
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.[/quote]
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.[/quote]
I agree completely. Milk for me needs to be seen in the whole for what it offers. Whole milk has been shown as part of a balanced diet to help weight loss not increase it. If in the pursuit of losing weight people are forgoing high protein high calcium natural foods like milk to only binge and have an off day eating something far worse is missing a trick. Dairy products that are high in protein and eaten sensibly will help tackle hunger and help burn more calories. Drink milk, eat protein & fibre and eat clean!0 -
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?
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Take an hour to chop vegetables for the entire week. This way I have whatever I need to throw together lunches of salad, veggie wraps, etc and dinners of stir fry, fajitas or even veggie soup. I can't believe it took me this long to figure that out.0
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I also pre-package some small baggies of mixed nuts for those late afternoon hunger pangs sometimes when I'm at work. It really fills me up (just an oz.) and I have enough energy to stop at the gym on my way home and I'm not starving then when I do get home to make dinner.0
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ellen_couliez wrote: »no patatos/bread/pasta and rice
Definitely not this. ^^. If you restrict yourself from too many foods, you will probably get frustrated and give up. Weigh and measure everything. Buy a food scale. Make sure your eating the correct amount of calories, (find out your tdee). Don't eat too little, make sure you are doing things you can do for the long run.
Actually, it does work. I'd never have believed it until it happened to me. But the doc said I was getting perilously near diabetes, and should cut out "white carbs.".
Now, I'll grant you that a big part of my 40-pound weight loss is because I'm no longer stopping at the convenience store on the way home and picking up a candy bar or ice cream bar or bag of chips.
But mentally, it was a lot easier than if he'd said, "Stop eating that candy."
We eat a lot of rice, and it was no problem swapping in brown rice. And there's plenty of different whole grain breads.
Many restaurants are willing to swap an extra serving of veg for the whatever potatoes.
It doesn't feel restrictive, which is why it works for me.
1200 calories a day ... now, that feels restrictive. <sigh>
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I've gotten myself hooked on a couple different podcasts, but I only listen to them when I'm out walking. I end up taking a lot of extra walks around my neighborhood so I can finish episodes.0
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Start swapping out things slowly, one at a time. I started with swapping out my sodas when I ate out for unsweet tea with Equal. Yes, evil sweetener, but it doesn't bother me and that saves about 200 calories right off the bat.0
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I have a peppermint tea brewing so I have that to go straight to after eating, stops me thinking about another mouthful of nom food
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BUMP0
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Lots of water
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!
Dark chocolate with 70% or more cocoa is something that is much better for you then normal chocolate and you feel like it's cheating but it's not as bad as one thinks0 -
go for a 15 minute walk at lunch time0
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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?
Green tea is supposed to be great for weight loss. I don't like the taste so I disguise it by making a breakfast smoothie and adding green tea to the mix. My recipe is 1/2 c. almond milk, 1/2 banana (frozen is good), handful berries, 1/2 TBL of almond butter, 1 scoop vegan protein powder, enough green tea & ice cubes to make it mixable! Bon Apetit!0 -
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?
Green tea is supposed to be great for weight loss. I don't like the taste so I disguise it by making a breakfast smoothie and adding green tea to the mix. My recipe is 1/2 c. almond milk, 1/2 banana (frozen is good), handful berries, 1/2 TBL of almond butter, 1 scoop vegan protein powder, enough green tea & ice cubes to make it mixable! Bon Apetit!
I think the green tea weight loss thing is supposedly because it's a mild appetite suppressant- that smoothie looks yum but I'm guessing it's about 200-300 cals?
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Check the ingredients list on any packaged food you buy. If it lists sugar under any name (there are about 40 different varieties of Sugars in foods) in the first three ingredients, don't open the package.
Check the RDA Values list and try to buy items that have fats and sugars with single digit numbers and proteins with double digit numbers.
If you are going to eat deep fried foods, limit it to those you MAKE FROM SCRATCH at home only. There is something about all the process and making a mess that needs to be cleaned up, that makes a fresh salad sound so much more appealing.
And never forget that behaviors are far more important than results. Slow progress is still progress......0 -
I will be applying some experiences to help me stay focused, I have the issue of doing really good for a week or a month but once my food is low I get stuck. Any ideas on being creative with healthy food options on a budget?0
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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.
This.0 -
Check the ingredients list on any packaged food you buy. If it lists sugar under any name (there are about 40 different varieties of Sugars in foods) in the first three ingredients, don't open the package.
Check the RDA Values list and try to buy items that have fats and sugars with single digit numbers and proteins with double digit numbers. (Update - I forgot to refer to the numbers in grams, not the % of RDA...my bad and sorry for the confusion)
If you are going to eat deep fried foods, limit it to those you MAKE FROM SCRATCH at home only. There is something about all the process and making a mess that needs to be cleaned up, that makes a fresh salad sound so much more appealing.
And never forget that behaviors are far more important than results. Slow progress is still progress......0 -
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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