What's the biggest small change you've made?
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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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I cut out soft drinks completely. Now I only have 1 about every 3 months or longer. I also started drinking unsweet tea and black coffee. I lost 10 lbs when I first start by simply cutting off my soft drink intake.5
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The late night "snack" that too often became an entire meal bc I just didn't stop.
Also, when eating before taking my medication I now only eat a handful of something unless I'm actually hungry. I always felt like I needed enough to in my stomach before the meds got in but now I'm realizing a handful is enough. I don't need to stuff my face when I'm not hungry just to take my meds. I can eat a bit and when I'm hungry I'll have more later
Also, since I've been snacking less late at night, I do snack after dinner but not half an hour before heading to bed anymore, I'm back into the habit of being hungry by the time I fall asleep. And there is nothing wrong with that. Accepting that feeling a little hungry isn't bad. It only makes the food taste better10 -
I'm back into the habit of being hungry by the time I fall asleep. And there is nothing wrong with that. Accepting that feeling a little hungry isn't bad. It only makes the food taste better[/quote]
I’d much rather go to bed on empty than over full as I sleep so much better.8 -
Bought an electric grill and stopped frying.3
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- I vowed to myself to stop making excuses. Cliche and sounds easy but it’s the best change in mindset I could have had to be on track to a sustainable healthy life style.
- Swapped milk for almond milk.
- Said no to every sweet treat in the office unless it was a jam doughnut. There were never jam doughnuts and when there were, it felt good.
- plan my meals for the week. Not necessarily prep. Just plan. Kept me on track.5 -
Just to add to what I wrote on this thread in August, I started to count calories properly and cut out all high calorie fizzy drinks/Energy drinks. I’ve progressed from my 5llb loss last time which I thought was a huge amount at the time, and am down by 2 stone and some change. 1 more stone to go until I get to my original goal weight but I’ll get there.7
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Switched dr pepper for 2l water, (one 500ml bottle a week now as a treat). I also stopped adding sugar to my coffee and made 3 of my 5 daily cups black, so cut out some milk cal too.2
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rajeshvvcool wrote: »Scrapping the breakfast altogether. Basically 16:9 intermittent fasting,
You have 25 hours in your day?!? Tell me how to do that trick!!!3 -
No soda, alcohol, or juice. Too many calories and there are far more satisfying places to get my calories.2
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Changed my attitude. Sounds cliche, but if I woke up grumpy everyday I remained grumpy everyday. Once I started actively CHOOSING to be happy, things started to fall into place.9
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