Minimum, Basic, and Preferred Habits

gallicinvasion
gallicinvasion Posts: 1,015 Member
edited March 2020 in Goal: Maintaining Weight
I have been listening to the Half Size Me podcast for the past few months, and was really struck by the usefulness of this concept of Minimum habits, Basic habits, and Preferred habits, when maintaining your weight.

Preferred habits are what your habits look like on the perfect day, including new habits you’re working on. Basic habits are the ones you have had down-pat for a while, and you don’t even think twice about doing them, even on days with some stress. Minimum habits are the very lowest bar of necessary habits that you plan to keep, even when life throws you insane curveballs (think death in the family, medical emergency, loss of job, displacement, etc).

I just wrote out my version, and plan to refer back to it when I hit tough days.

Preferred:
Hitting a 150 cal deficit each weekday and hitting maintenance calories each weekend day, plus a treat with the banked calories
Weighing all food at home
Logging everything I consume in MFP
Creating recipes in MFP for all batch cooked meals
Grocery shopping at least once a week
Cooking a batch meal every Sunday to bring to work for lunches every weekday
Preparing some veg every Sunday
Getting 5 servings of fruit/veg per day
Eating 112 g of protein daily
Choosing my order before I get to a restaurant, and pre-logging it
Eating out 2 meals a week or less
Working out for 15 min 3 days a week (incorporating strength training)
Doing one fun physical activity every weekend
Walking to and from work every weekday
Weighing myself every weekday and logging it

Basic:
Logging all food as closely as I can
Weighing high calorie items while preparing food at home
Hitting between 1900 and 2300 calories each day
Eating between 50 and 120 g of protein daily
Grocery shopping once a week
Planning work lunches and sticking to the plan (if not necessarily prepping them in advance)
2 walks a weekday, plus 1 additional walk on the weekend
15 min of light exercise 2 times a week
Eating out 3 meals a week or less
Weighing myself every weekday and logging it

Minimum:
1 walk a day
Logging food or an estimate of food each day (in MFP or on paper)
Hitting the maintenance calorie target or just below, but giving myself grace if I exceed once in a while
Grocery shopping once a week
No limit to eating out, but 80% of the time, keep to general preferred meal calorie counts
Weighing myself once a week and logging it

What are your Preferred, Basic, and Minimum habits?

Replies

  • KarenSmith2018
    KarenSmith2018 Posts: 302 Member
    Preferred
    50km running including one long trail run, one running training session and some good base miles
    Take supplements
    120g protein
    Hit macros and calorie targets
    Complete strength and plyo workout
    7-8 hours sleep each night
    3 x CrossFit sessions
    1 x yoga
    20000 steps per day including 2x dog walks
    Weight daily
    Photos weekly
    Measurements monthly
    Sports massage 2 x monthly
    No alcohol

    Basic
    3x runs
    15k steps
    Limit processed foods and log calories
    Hit protein and calorie goals +/- 10%
    1 x sports massage
    Stretch
    7 hours sleep average
    Weigh 3 x a week
    Minimise alcohol

    Must haves
    Hit calories
    Move daily
    Stretch
    Sleep 6 hours minimum
    10k steps
    Weigh x1 a week
    Be aware of alcohol and processed foods

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Preferred:
    - 5 days cycling or mountain biking
    - 2x per week strength training
    - 8-10K steps

    Basic:
    - one to two spin classes per week and an outdoor ride on the weekend or at least 3 rides one way or another
    - 1x strength training
    - At least 5K steps

    Minimum:
    - Weekend warrior
    - At least 5K steps per day

    I usually fall somewhere between preferred and basic. Minimum only happens when I have a ton of other obligations to tend to...I'm busy, but it's pretty rare that I'm that busy.
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    I like this! I have been managing my life like this for a while without having a name for it.

    My preferred varies a lot depending on what I’m training for, but my basic and minimum are easier to codify.

    Basic:
    Three days running, one long run, one hard (speed or hills) run, one easy run.
    Two days full body strength plus one day just arms (extra rest day for legs).
    Light cardio on strength days - 30 minutes dancing, or an hour walking.
    Hit calorie goals with food that keeps me within normal blood glucose levels (under 140)

    Minimum:
    Ten minutes callisthenics first thing in the morning
    Rehab exercises for ankle in morning and before bed
    At least three sets of four different bodyweight exercises on strength days
    At least fifteen minutes a day cardio, stationary bike if all else fails
    Take blood glucose at least twice, fasting in the morning plus after largest carb meal
    Log all food, if unable to get low calorie and carb options, make the best choices possible and plan to make up for any calorie overage
    Blood glucose not to exceed 180

    In an emergency a “strength day” might look like some counter push ups, pistol squats, one legged bodyweight deadlifts, and negative pull-ups done while waiting with someone in a hospital room. Preferred would probably include keeping my blood glucose under 120 at all times, eating healthfully, and getting plenty of sleep.
  • riffraff2112
    riffraff2112 Posts: 1,756 Member
    I like the concept, because in maintenance there are some things most people have figured out and kind of had on auto-pilot but there are other things that we definitely have to keep in check and make efforts to push through.

    Preferred:
    hit the gym enough to work every major muscle group at least once per week
    a nice jog twice a week
    eat >30% protein

    basic:
    do not indulge in mindless eating for the sake of boredom or anger
    move, >10,000 steps
    pre-plan meals and make room for indulgences
    do not let a bad meal/day/treat derail my overall plan, everyday is a new day

    minimum:
    understand that I am not competing with anyone but my former self and that I am in charge of my health and fitness
    eat at my calorie target, the one thing that I have control over regardless of time.
  • Dunegirl15
    Dunegirl15 Posts: 12 Member
    I know this thread was from a few weeks back, but I’m resurrecting it b/c the concept has helped keep me sane during the recent Coronavirus upheaval (thanks OP). For the past 1-2 years, I’d been steadily riding in “preferred” land. But with home and work changes (hospital-based healthcare worker), I’ve been holding on for dear life in “minimum” land and slowly clawing back to “basic”. Last week I wanted to stress eat all the food. All. But slowly the tides turn.

    So here’s how I roll:

    Preferred:
    Eat to caloric target (almost) precisely
    Pre-track intake in MFP for a few days ahead and adjust as needed
    Moderate to vigorous exercise 4 days a week for 40-60 min, with average of 2 strength and 2 cardio
    Some type of stretching or yoga routine at least once weekly
    Hit protein goal of at least 110g

    Basic:
    Eat within 250 calories of target across week
    Pre-track intake for that day and adjust as needed
    Moderate exercise 3-4 days a week for 30-45 min
    Hit protein goal of at least 100g

    Minimum:
    Try to stay in the ballpark of maintenance
    Track in MFP even if imprecise (unless vacation)
    Light movement or activity for at least 25 minutes 2-3 days weekly (unless vacation)
    Weigh weekly (unless vacation)
  • gallicinvasion
    gallicinvasion Posts: 1,015 Member
    Dunegirl15 wrote: »
    I know this thread was from a few weeks back, but I’m resurrecting it b/c the concept has helped keep me sane during the recent Coronavirus upheaval (thanks OP). For the past 1-2 years, I’d been steadily riding in “preferred” land. But with home and work changes (hospital-based healthcare worker), I’ve been holding on for dear life in “minimum” land and slowly clawing back to “basic”. Last week I wanted to stress eat all the food. All. But slowly the tides turn.

    So here’s how I roll:

    Preferred:
    Eat to caloric target (almost) precisely
    Pre-track intake in MFP for a few days ahead and adjust as needed
    Moderate to vigorous exercise 4 days a week for 40-60 min, with average of 2 strength and 2 cardio
    Some type of stretching or yoga routine at least once weekly
    Hit protein goal of at least 110g

    Basic:
    Eat within 250 calories of target across week
    Pre-track intake for that day and adjust as needed
    Moderate exercise 3-4 days a week for 30-45 min
    Hit protein goal of at least 100g

    Minimum:
    Try to stay in the ballpark of maintenance
    Track in MFP even if imprecise (unless vacation)
    Light movement or activity for at least 25 minutes 2-3 days weekly (unless vacation)
    Weigh weekly (unless vacation)

    I feel like I was being quite prophetic in creating this thread about a week before stuff got absolutely nuts out here with COVID-19. I am currently SOLIDLY in my “Basic” habits right now. “Minimum” is there in my back pocket, if I end up needing it.

    It’s amazing though; my version of tough days still included the option of going out to a restaurant to eat (which is super not-possible right now!)

    @Dunegirl15 , thanks for bringing this back.
  • Katmary71
    Katmary71 Posts: 7,078 Member
    Very interesting thread, a lot of the responses are similar to mine.

    Basic plan
    *Log everything no matter what (aside of family style Chinese because it'd take forever)
    *Lower sodium
    *Get at least 100g protein
    *Get over 50g fiber
    *Back yoga routine daily
    *Weights 3xs a week per body part
    *Body strength daily
    *15,000-25,000 steps a day
    *Minimum 6 hours sleep
    *Get up half hour early and walk in place/dance while coming on here
    *Try a new recipe every week so I get more familiar with cooking
  • gallicinvasion
    gallicinvasion Posts: 1,015 Member
    Katmary71 wrote: »
    Very interesting thread, a lot of the responses are similar to mine.

    Basic plan
    *Log everything no matter what (aside of family style Chinese because it'd take forever)
    *Lower sodium
    *Get at least 100g protein
    *Get over 50g fiber
    *Back yoga routine daily
    *Weights 3xs a week per body part
    *Body strength daily
    *15,000-25,000 steps a day
    *Minimum 6 hours sleep
    *Get up half hour early and walk in place/dance while coming on here
    *Try a new recipe every week so I get more familiar with cooking

    I love your final two habits. I already try new recipes every week. Maybe I’ll start implementing the dancing-in-place while in MFP!
  • beulah81
    beulah81 Posts: 168 Member
    gallicinvasion wrote: »
    Katmary71 wrote: »
    Very interesting thread, a lot of the responses are similar to mine.

    Basic plan
    *Log everything no matter what (aside of family style Chinese because it'd take forever)
    *Lower sodium
    *Get at least 100g protein
    *Get over 50g fiber
    *Back yoga routine daily
    *Weights 3xs a week per body part
    *Body strength daily
    *15,000-25,000 steps a day
    *Minimum 6 hours sleep
    *Get up half hour early and walk in place/dance while coming on here
    *Try a new recipe every week so I get more familiar with cooking

    I love your final two habits. I already try new recipes every week. Maybe I’ll start implementing the dancing-in-place while in MFP!

    Brisk walking-in-place as I am reading this!😊👍🏻
  • Katmary71
    Katmary71 Posts: 7,078 Member
    @galllicinvasion and @beluh81 Glad I have some walking/dancing partners! Gallic Invasion, we should start a weekly recipe thread in the Recipe forum! Tonight's chickpea broccoli burritos, just finished Honey Dijon Chicken with brussel sprouts and sweet potatoes, a skinnytaste recipe from one of her cookbooks I checked out at the library before things started.
  • gallicinvasion
    gallicinvasion Posts: 1,015 Member
    Katmary71 wrote: »
    @galllicinvasion and @beluh81 Glad I have some walking/dancing partners! Gallic Invasion, we should start a weekly recipe thread in the Recipe forum! Tonight's chickpea broccoli burritos, just finished Honey Dijon Chicken with brussel sprouts and sweet potatoes, a skinnytaste recipe from one of her cookbooks I checked out at the library before things started.

    Sounds magical! Especially that Dijon chicken and veggies.

Categories