Weightloss tips and tricks for women.

CICO

Heaping my plate with greens and then fewer fixings and strictly measuring out a small amount of dressing for my salads. I feel fuller with the bulk of the greens but I've reduced the calories from what I was having before.

Prepping for meals so I'm not rushed and not weighing/measuring at the time.

nevadavis1 wrote: »

Prepping for meals so I'm not rushed and not weighing/measuring at the time.

Good one. Prep food and log everything into my food diary before breakfast. Whole day planned out helps me stay on track when treats show up at the office.

[1] Nothing in the house that I have self-control issues with. (I'll buy a candy bar or a few pieces of sponge candy, but I definitely can't have multiple servings of calorie-dense yummies in the house).
[2] I keep ready-to-eat meats (smoked ham, sausage, carved rotisserie chicken) in the freezer so I don't stop by the fridge and piece eat a bunch of calories. (I take them out when I'm preparing meals and to add to soup or rice & beans before microwaving.)
[3] Meal prep. I pretty much always keep a large bowl of rice & beans (with meat and lots of veggies), a large bowl of soup, a bunch of containers with overnight oats-Yogurt mix (usually with fruit/jam, some protein powder, possibly peanut butter powder,..) in the fridge and a stack of entree containers (1-2 vegetable sides with a meat/fish) in the freezer.
[4] Pre-logging the day in the morning (I'm trying to get in the habit of doing this more). (especially whether I can fit that glass of wine or must make do with cherry vodka and diet coke) while I'm dancing. (This keeps me from going over more often than if I don't).
[5] Weighing food. Pretty quick and easy to do.
[6] I do eat back my exercise calories. I think they are fairly accurate. I count 1 minute per set for generic weight training rather than total time - gets me less than 100 calories; running is fairly well characterized. I am ravenously starving if I burn a bunch of calories, so I definitely eat them back..performance would suffer in my case otherwise. (But my cardio choices are somewhat easier for accurate calorie burn estimates compared to, say, miscellaneous aerobics).
[7] Ditto on the "lift heavy". Weight training makes a big difference in physical appearance.
[8] When possible, log first then eat.

[9] I like shopping at a No-frills type store (it's a lot cheaper for the simple healthy staple items like beans, vegetables, meat and no tempting calorie-dense gourmet items). I do occasionally stop at Wegmans to pick up a rotisserie chicken and some of the veggies that the PriceRite doesn't have (particularly frozen brussel sprouts and cauliflower).

1.) Starting the day with protein like eggs or meat or even some almonds and cheese.
2.) Logging EVERYTHING. No exceptions.
3.) Flavored sparkling water instead of soda.
4.) Protein + vegetable for dinner.
5.) Patience and forgiveness. I've learned that I am going to have days (and sometimes even weeks) where I'm not going to be perfect, but that if I get back on track as soon as I can and just keep going, the scale will tell the tale.