Exercise - Yes, 1 min squats, 16 min. walk workout, 60 mins housework
Calorie budget - Yes, but barely
Track everything - Yes, and thank goodness I did. It kept me from eating more

Happy new year everyone! I'm so glad the holidays are behind us!

Exercise: Yes
20 min strength/core exercises and light yoga

Calorie budget: Yes
So THIS is what a 1600 day is like!

Tracked: Yes


General tips:
- Plan, plan, plan!
- Use containers that fit your meals/snacks nicely. Measure and prepare the day's food and place into containers. I use a drawer in the fridge just for that day's food. If it's already prepared, I have no reason to graze/overeat. Plus, smaller bowls makes the meal seem more filling.
- Calculate recipes BEFORE you start making it. You'll probably be surprised at how quickly the ingredients add up.
- Reduce stress! Even drinking some Tulsi tea can reduce boredom/stress/emotional eating significantly. I add Tulsi (holy basil) and lemon balm to my French press to soothe the coffee adrenal spike.
- Sit down while you eat. Every time. No standing in the kitchen, no driving, no walking. Sit down and savor it.
- Put effort into making solid meals. If you feel like the meal is a full treat, you will feel emotionally more satisfied and less compelled to snack later.
- Use a shopping list. Plan, plan, plan!
- Make meals in bulk. The containers come in handy again here. Plus, tracking is easier, and you save time.
- Get rid of the crap in your kitchen. Say goodbye. Toss it.
- Don't let yourself get ravenous. Eat a small snack if you must. You'll prevent overeating later.
- Identify your triggers and find solutions. Do you always eat in the car? Put your groceries in the trunk.
- Drink water!
- Use positive psychology. Cherish your successes, however small they are. Believe in yourself. Write down your wins, your strengths, and positive affirmations.
- It's easier to add minutes to a workout than to aim too high in the beginning. Once you've hit your goal, you might feel a sense of victory, which is motivating. The added minutes are a bonus!
- Save your favorite work out song for the end of your work out. It will keep you going!
- Understand that weight loss and chronic condition management are long-term goals. What if you don’t see results in one week, one month, or even one year? Long term trends are most important. You will have days when you overeat, or don’t work out. It’s not about being perfect. It’s about patience and persistence.