What's the biggest small change you've made?
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I stopped stress eating the chocolate one of my nurses brings by the bag-full to be "nice" to her staff.7
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Wiseandcurious wrote: »Deliberately incorporated walking (uphill, too) in my commute by picking my route and getting off the bus early. Overall I get 9 - 10 000 steps or so only from the commute, if I don't do any walking at lunch (and I normally do). This takes me right up there in lightly active despite my sedentary desk job.
My history shows that I just can't sustain (read: really really hate) eating below a certain threshold, so the moment I slacken with exercise my deficit gets smaller, and I won't go hungry to maintain it. Now the exercise is built right into my day and I can eat enough to stay sane and lose weight.
All this just from getting my kitten off the bus at a strategically chosen spot.
Just had a light bulb moment
Thank you and love your profile pic. 3 -
I came back. Been tracking for 5 days after a break since late October. On track to eat at/just above my calories for the second day in a row. This is huge, I've been struggling with coming back.
I'm also cutting out my sugar free creamer in my coffee. Probably will never give up Splenda, but I'm learning to enjoy it without creamer, which is huge. I wasn't measuring, and I'd estimate that I was using a quarter cup or so every day. The sugar free stuff is only something like 15 calories a tablespoon, but I was probably drinking close to 60 calories a day. And not counting it. That's fine now, I have 1860 calories a day, but it won't always be!
Besides, I buy flavored coffee and the creamer interferes with the flavor.
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UltraVegBabe wrote: »Eating breakfast later in the day, so I end up only eating 2 meals a day.
Me too
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Since all change is huge in terms of changing habits, the easiest habit I changed was the occasional failure to eat breakfast on weekends. After I had started using myfitnesspal to log my food and track my daily weight, I detected a tendency to binge on weekends when I skipped breakfast. By simply having breakfast on weekends, I've made it possible to get through more than half my weekends without overeating.9
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- Pack my work lunch
- 30 minute walk at lunch break
- Keeping busy6 -
changing my mindset from "living to eat" to "eating to live."8
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Meal prepping, so I never have to cave and mindlessly eat garbage.2
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Keeping scrap paper and a pen next to the kitchen scale so I don’t have to log while I’m cooking13
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I've been writing in a journal since June 2017. It's been a great tool for working through my feelings about food and motives for inhaling food just because it's there. Sometimes, I still go ahead and overeat, but at least I recognize why. I've noticed a real change in my relationship with food since I started.10
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My mindset. I’ve always somehow believed that weight loss = permission to love myself, when actually it’s the other way around. Now my journey is centered on my spiritual, emotional, and physical well-being, rather than punishing myself for being fat/lazy/undisciplined/whatever. It was a game changer for me.10
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I've started reading labels. I've noticed a lot of things that say "low carb" on the front of a package are not that at all! I pay attention to what goes in to my body. It's kind of obsessive, but mindfulness is important in choosing foods.4
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I stopped feeling guilty about eating. I am more active and drinking water and because I'm taking these positive steps, I am more mindful about my calorie intake. If it's a treat, I don't care how many calories it is, I am going to enjoy every bite and not feel guilty. I am also going to track those calories though, good or bad. Losing the guilt has helped me to move on from missteps or bad food decisions and made my next meal healthier. It's helped me to stay on the program and not use it as an excuse to eat everything in site and wallow in my own pity party.7
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I eat out twice a week. I am cutting it down to once a week. I also have a banana couple of hours before I go out to eat so I dont end up over-ordering/overeating. I have done this only for a couple weeks now but I think this is going to help me.3
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I've really focused on drinking 80-100oz of water a day. I feel like it really helps keep that bloated feeling away and it helps me from feeling hungry and snacking throughout the day. I only drink water, except for when I go out and have some wine or mixed drink.1
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One minor change that has had major results - no eating after 8:00 PM. That's when I start wanting to snack on junk foods. I started timing my snacks and meals accordingly and have done my best to stay with it!
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I quit drinking Soda and Beer5
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Switching to black coffee (a trip to Costa Rica with amazing coffee helped there)
Restricting alcohol to just weekends (no more evening glass of bourbon...boo)6 -
bump1
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Strictly measuring the fats I use ... butter, oil peanut butter etc. Before, I would liberally douse the pan with olive oil for sautéing veggies or slather my toast with butter or peanut butter ... and totally discount these calories. That made a HUGE difference in my daily calorie intake.
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track food, when eating out try and bring some of the food home for next day lunch.3
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Weened myself off sugar in morning coffee. Then, found out the milk has sugar in it (and I started Intermittent Fasting) so I stopped adding milk to my coffee. Just black coffee for me, now.
MyFitnessPal app is #1 reason I'm losing weight since it has identified what I shouldn't be eating.
Intermittent Fasting is #2 because it just seems to be working for me. It also stops me from putting that one chip, that little bit of cereal left over from my son's bowl... in my mouth.
I started at 165 and now to 153. It has taken me three solid months. I've been hitting plateaus that last two to three weeks at 162, 159 and 155. I thought I'd be done by now, but it looks like 151 will need to be reached. I haven't been this low in weight in over 20 years, easy. It does feel good.
Hardest thing has been NO (as in ZERO) support from my wife. No encouragement. She thinks I'm cheating on her. Like I have the time!
Lastly, first thing I'm going to do is get my Driver's License photo retaken.15 -
Found 30 minutes of time each day to move. No excuses. Calling it “exercise” would have been an exaggeration in the beginning. It gets better.7
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I'm a grazer. I make myself log everything before I eat or drink. That cut my calories dramatically.
Having some sort of exercise every day. I often have to drag myself to the gym or pool but it's becoming a habit now and it's starting to pay off. Even if it's just for 20 minutes!
Using Bluetooth wireless headphones when exercising. Gets me into my own little world. Clears my head or makes me come up with plans and ideas 😀.
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started drinking sleepy time tea at night instead of eating a snack (unless I'm actually hungry)0
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I spend 5 minutes on planks or hollow holds several times a week. 5 minutes is a small increment of time for such a big benefit!3
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I ditched the car for the day to day stuff.6
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Logging daily here on mfp, no matter what. It's become a daily habit, that only takes a few minutes out of my day, but it has transformed not just my weight, but also my health. Finally an end to years of regaining weight, after every "diet".7
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Logging food daily, eating only twice a day, starting my day out at the gym has helped me with both my body and my productivity.2
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