What's the biggest small change you've made?
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Tracking my food the past 6 months has been a huge help to me. I track EVERYTHING, good and bad. I review my nutrients throughout the day and have gotten to the point where at the end of the day if I see I have calories left and that I need calcium, I'll have a glass of milk or cottage cheese. I've become addicted to this app!!!! I'm also exercising more and loving it.6
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I stopped drinking coffee since I would have milk and two teaspoons of sugar. I didn't realise how much more I could've been doing with those calories.4
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More water and more veggies! Plus really trying to pay attention and make sure that I'm actually hungry (not bored, etc) before I eat something.6
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Dropping the people who aren't motivated like I am (basically I no longer have friends).12
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Limiting alcohol was my biggest change mentally, emotionally and physically. But I had a lapse last night and beating myself up about it. Time to get back on the wagon.12
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More water! Less CARBS!!1
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Limiting alcohol was my biggest change mentally, emotionally and physically. But I had a lapse last night and beating myself up about it. Time to get back on the wagon.
One thing that helped me was downloading a "countdown" app, it can count the days since an event. It was nice to watch as my days, hours and minutes continually count upwards as a reminder that - I've gotten this far, I can keep it up. Stay Tough!5 -
Actually started logging my calories rather than trying to out-train a bad diet. 5llbs down in 12 days, proving where I have went wrong in the past when trying to lose weight.
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louisepaul16 wrote: »
. Yea!! I always get so tired of peopleGrowing up I never ate breakfast bc I wasn’t hungry until lunch time and I was always thin. Well after I had my first child 11 years ago I never lost my baby weight. I forced myself to eat breakfast bc “it was the most important meal of the day and it jump started your metabolism” (so I read). I ALWAYS want a bedtime snack and NEVER had enough calories to eat anything satisfying. I eventually would get frustrated and binge snack and then give up. The past two weeks I’ve only eaten breakfast if I’m hungry for it. Most days I just have my coffee. This leaves me a fair amount of calories for my bedtime snack, I’m not feeling deprived in any way and the scale is moving in the right direction! I usually end up even a tad under my calories! I don’t know why it took 11 years for this one obvious thing to click with me!!
Telling me I should eat breakfast! Blah blah. I did that for 20 odd years and look where it got me. Now I only eat it if I’m hungry, then I have calories and snacks left for later in the day when I am
ACTUALLY hungry!
Exactly! Thanks for agreeing!
I am with you both!2 -
Cutting out soda is HUGE for me. I unfortunately have slipped up since being on vacation, but starting today I am getting right back into it. No more!2
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I've been getting up at 4am during the week to go to the gym before school so I can't cop-out in the afternoon. This is a small change for me because I'm usually up at 5am every morning. What's an hour earlier if it improves my health?3
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Less coffee. I make lattes with a whole lot of whole milk (like 1 cup per 6oz espresso). So i have my morning ritual and maybe one more, rather than several per day. Big difference.1
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I’ve recently been using rice cakes instead of bread. I’m obsessed with all the yummy things I can make while still staying within my calories.
I’ve also restarted soda. I tried cutting it out and after a while of not having it I would binge and give up. I’m allowing myself 1 can per day. This has made it so much easier to stick to my calories because having what I want doesn’t automatically equate to failing.6 -
Scrapping the breakfast altogether. Basically 16:9 intermittent fasting,5
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Eliminating most simple carbs... which is really a huge change since I've been addicted to almost everything bad for me since I was just a gleam in my mama's eye. But what an amazing change that decision's made in my life.3
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Bumping a few threads that seem like they might be beneficial for New Year's resolutioners6
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quiksylver296 wrote: »I bought a food scale.
This can't be said enough. Take the extra 5 minutes and weigh your food. I think it will shock a lot of people what actual serving sizes are. A table spoon isn't as much as you can pile onto it.... If you're going to take the time to meal prep, do it right!7 -
quiksylver296 wrote: »I bought a food scale.
This can't be said enough. Take the extra 5 minutes and weigh your food. I think it will shock a lot of people what actual serving sizes are. A table spoon isn't as much as you can pile onto it.... If you're going to take the time to meal prep, do it right!
^ by far, getting a food scale was what made this whole process simple. Didn't have to cut out any foods, didn't have to fret over eating that cookie. I always know where I stand. Has been quite freeing.4 -
joining the 5:30am group classes - I was not going in the afternoons - now i get it done and its a great start the day4
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Bringing the treadmill out of the Arizona Room into an empty corner of the dining room where it is much more accessible and I see it daily - my daily reminder to get at least 30 minutes of cardio in.2
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Cutting sugar out of my tea. I have 3-5 cups a day and was putting multiple TABLESPOONS of sugar in each cup. The weekly calories I saved was crazy.5
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quiksylver296 wrote: »I bought a food scale.
This can't be said enough. Take the extra 5 minutes and weigh your food. I think it will shock a lot of people what actual serving sizes are. A table spoon isn't as much as you can pile onto it.... If you're going to take the time to meal prep, do it right!
I just got a food scale this week! Eyeballing portions wasn't working.3 -
I drink tea through out the day instead of energy drinks or pop. I still have a morning energy drink for the caffeine kick, but I’ve greatly reduced my calories & plus other benefits of not ingesting copious amounts of taurine & whatever else is in my drinks1
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Pre-logging my food in the morning. It eliminates the whole “what should I eat?”, saves me time, and helps me stay within my calorie goal. If I write 50g of oats, I only weight and eat 50g. If my meat is off by a couple of ounces, I can quickly adjust that in my diary.9
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Intermittent fasting2
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1. Added less and less milk to my coffee every week until I could drink it black.
2. Instead of snacking after work, I drink a big glass of water. I never would have believed this would work, but I really don’t feel hungry after drinking water. I now eat three square meals a day without snacking and I don’t get hungry throughout the day.
3. For restaurants, I always order salad or extra veggies, and always order a lean protein, preferably fish. Also I eat a very small portion of bread/pasta/white rice. When I started these restaurant habits, I told myself I could eat one or two bites of a family member’s pasta or pork chop or steak etc. But now I rarely feel the need to taste other dishes. I also like my restaurant “rules” because it’s pretty rare to not be able to find veggies and lean protein on a menu. The only exception was a Texas bbq where I ate ribs and sausage but I did order two veggie sides instead of potato salad or grits.
4. I don’t eat sweets on a daily basis, but I still enjoy it in small amounts on special occasions so that I don’t feel deprived or rebellious.8 -
Weigh & track everything I eat
Exercise 36 hrs/month on average & Daily!
>10K steps on average
Eat nutritiously and stopped (almost completely) eating out
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Gave up soda - only on day 5, but this is the farthest I've ever been while living in America!10
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I put my lunch/snacks in my storage drawer and not right at my desk and it cuts down on the mindless snacking.8
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