What's the biggest small change you've made?
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At high end restaurants I take a look at appetizers and see if there's a yummy lo-cal option to match with a green veggie to make my entree. Last night it was oysters Rockefeller with green beans. So good!22
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I spent/am spending some time getting real clear on why I am doing this. Why do I want to exercise more, why is it important to watch what I eat, etc. For example, by exercising more and watching what I eat, I am more likely to have more consistent energy throughout the day.
Yesterday at work I was headed out to get lunch and had thoughts of maybe a big sandwich, burger etc. Then a thought popped into my head: How do I want to feel after lunch? What will help with my energy levels in the afternoon?
I was excited that lunch triggered those thoughts. With that trigger, I made the decision to eat something that would be filling but not heavy. By being clear on how I wanted to feel, it helped shaped my food choices.41 -
I made exercise a habit. Those few hundred extra calories make a huge difference.18
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Two words.... Flexible Dieting!9
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No fast food or take out. No sugary beverages. One dessert per week. Also embracing the fact that I don't need to to feel full after every meal.10
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I switched from smoking cigarettes to vaping.
I've been smoking for 10 years and I never thought ME of all people would be able to put the cigarettes away. This is the biggest small change I could have ever made for myself. It's been 2 weeks and I feel so great already.27 -
Cutting down the oil I'm using when cooking. A lot of times recipes call for a tablespoon of oil in a pan, I will use half a teaspoon and it works out just as well, never have any problems. This has cut the calories and fat down quite a lot for my recipes!13
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I stopped allowing myself to eating whatever I want on the weekend. I try to make it to the gym one day on the weekend to keep me on track.7
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Walking much more, all the usual tricks of parking further away from the school at drop off in the morning, further away from work, taking 20 minutes to walk each lunch break, choosing the furthest car park away from a meeting venue and taking the children out to the countryside at least once at the weekend (they now love walking!) It soon adds up to 400 calories a day, sometimes I eat them the same day, sometimes I save them up for wine at the weekend. Down from 199 this time last year to 133lbs now and maintaining for just over three months.
@whosshe just started vaping myself this weekend in place of smoking, a promise to myself having lost the weight, going well here too, all power to your elbow!16 -
exercising at least 30 minutes most days of the week. Rarely drinking alcohol. Rarely baking.6
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No ban on any food. If I want something, I'll make it fit . Maybe not right now, maybe not today, but tomorrow or in a couple of days. Knowing I can eat whatever I want if I program it has made me not want to overeat- why waste delicious calories unnecessarily?
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I have stopped eating after 7 PM. I used to mindlessly snack in the evening while watching tv or chatting with the kids. I am now conscious of what I'm doing at this time of the day and noticed that I'm not actually hungry, it was just a habit. I've only been doing this for a week or so, but I feel better and lighter already.12
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So many over time, I'm not sure which is biggest one. Kitchen scale to weigh food, one sandwich and no fries or dessert at fast food places, stretching excercises on my 15 minute break are probably my best ones.7
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I meal prep for the week and everything is weighed. It really helps me stay on track and if I get hungry I already have my meals and snacks ready!8
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I make a point to 'exercise' (purposeful exercise solely for the sake of getting exercise) regularly through the winter.7
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The two most important small changes I've made is drinking 8-12 glasses of water a day and getting up from my desk for 5 or more minutes per hour to walk.13
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Weighing everything and logging everything, even if I am over target. Exercise 6 days a week.14
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Trying to add one more portion of veg to each meal. It really does make a difference!10
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Being disciplined with myself as in when I feel hungry even after I've eaten I drink water and just tell myself you will have you dinner in 2 hours or I eat fruit whereas before I would eat a bag of crisps or biscuits because I would be so hungry, I have graves disease which makes you hungry all day long even if you have just ate a large meal so I am fighting against the messages my brain tells my body that it needs more food when actually it doesn't. I am also doing a grueling bootcamp so I said to myself the other night why put yourself through a class where I have worked so hard I feel sick and then go and eat crap.16
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Stopped going to my usual coffee shop to get my morning "coffee" --since I wasn't just getting a normal coffee, it was more like a 300-400 calories to start my day
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No banned foods.
I crave it, I am allowed to have it. One serving, savor it, move on.
This coming from a BingeEater is a big big big deal
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Switched out pouring Olive Oil for 1 cal spray when pan frying or roasting potatoes/making fries, saves me a fortune in calories every week.12
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Cutting bad carbs, like any bread products for me is a big thing.8
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acorsaut89 wrote: »I have dealt with binge eating/emotional eating for years, so about 4 years ago I started meal prepping on Sundays for the whole week. I am single so I don't need to worry about anyone else in the house eating my pre-made meals.
I also am a home owner on a single income so meal prepping/meal planning was a double bonus: I save a whole lot of money and I stop eating out. Lunch will easily cost me $10/day and when I only spend $50 - $60/week on groceries for 3 meals per day + 2 snacks that's a huge additional cost to me.
This is awesome. Would you mind sharing some examples of your favorite make-ahead meals? I try to cook a lot, but think I'm spending way more (both time and $ for groceries) than I have to, which makes it easier to slip up.
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when I first made a commitment to weight loss, I cut soda cold turkey. Weight dropped right off! before that I used to joke that I was in a long term relationship with Pepsi...now I very very rarely drink it.16
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First step was to cut sugar from my coffee, and now I prefer it that way. Now I've been increasing my water and I bought a flavorless protein powder to add to everything (coffee, shakes, soups, yogurts etc.) and that has really helped me reach my protein goals. I think it's what is helping me this time around!6
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I started walking wherever whenever8
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WATER!!!3
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I walk every day at work.
I bring water with me everywhere.
I plan meals and grocery shop once a week.
I bring my lunch to work, plus tons of snacks.
Not only do these changes help my health but they have saved me hundreds (maybe thousands) of dollars.9
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