Please add to my list of 'small changes'
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My goal is to lose 1 pound a week next year. Last night I started making a list of small changes I could make that would help me reach my goal. If you have any great ones, please contribute.
1. Measure what I eat instead of guessing
2. Log my food on MFP
3. Don't go over my calorie limit
4. Keep my carbs below 100
5. Eat every 2 1/2 to 3 hours
6. Walk the dog every night
7. Eat at the table with a placement instead of on the couch
8. Use smaller plates
9. add spinach and salsa to my morning omelet
10. Take stretchy bands to work to use during those lonng boring teleconferences
11. Go for a walk around the building or outside in the middle of the morning and the afternoon
12. Drink 8 glasses of water a day
13. Use my fitbit every day
14. Use my cpap mask (I have sleep apnea)
15. Supplement with ...
16. Get a reward (gold bangle for every 10 pounds I lose.
It would sure be nice to get to 52 small changes so I could make sure I incorporated a new one every week. Or, since it takes three weeks to form a new habit, 17 so I could create a new habit every 3 weeks. Of course, things like the reward wouldn't fit into that list.
Thank you
1. Measure what I eat instead of guessing
2. Log my food on MFP
3. Don't go over my calorie limit
4. Keep my carbs below 100
5. Eat every 2 1/2 to 3 hours
6. Walk the dog every night
7. Eat at the table with a placement instead of on the couch
8. Use smaller plates
9. add spinach and salsa to my morning omelet
10. Take stretchy bands to work to use during those lonng boring teleconferences
11. Go for a walk around the building or outside in the middle of the morning and the afternoon
12. Drink 8 glasses of water a day
13. Use my fitbit every day
14. Use my cpap mask (I have sleep apnea)
15. Supplement with ...
16. Get a reward (gold bangle for every 10 pounds I lose.
It would sure be nice to get to 52 small changes so I could make sure I incorporated a new one every week. Or, since it takes three weeks to form a new habit, 17 so I could create a new habit every 3 weeks. Of course, things like the reward wouldn't fit into that list.
Thank you
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Replies
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My goal is to lose 1 pound a week next year. Last night I started making a list of small changes I could make that would help me reach my goal. If you have any great ones, please contribute.
1. Measure what I eat instead of guessing
2. Log my food on MFP
3. Don't go over my calorie limit
4. Keep my carbs below 100
5. Eat every 2 1/2 to 3 hours
6. Walk the dog every night
7. Eat at the table with a placement instead of on the couch
8. Use smaller plates
9. add spinach and salsa to my morning omelet
10. Take stretchy bands to work to use during those lonng boring teleconferences
11. Go for a walk around the building or outside in the middle of the morning and the afternoon
12. Drink 8 glasses of water a day
13. Use my fitbit every day
14. Use my cpap mask (I have sleep apnea)
15. Supplement with ...
16. Get a reward (gold bangle for every 10 pounds I lose.
It would sure be nice to get to 52 small changes so I could make sure I incorporated a new one every week. Or, since it takes three weeks to form a new habit, 17 so I could create a new habit every 3 weeks. Of course, things like the reward wouldn't fit into that list.
Thank you
Interesting. While I think that some of the above are good things to generally keep in mind, aren't you concerned that perhaps making this list really long could serve to both complicate and overwhelm you with to-do's and things to change?
Genuine question, not trying to discourage you.0 -
these are all just my personal opinions
you don't have to necessarily restrict carbs to 100. you need some carbs
i would suggest upping protein
eat more things like nuts and good natural peanut butter. you want some good proteins in your diet
fruits and vegetables increase
whole grains, increase0 -
Commit to cooking one dinner a week from scratch. If you do this already, add one.
Replace one processed additive in your diet with a real substitute (i.e. toss out the "creamer" for your coffee and use milk or real cream. Your body will use the food rather than just pass the chemicals)
There's a couple
Oh, one more! Give your self a minimum of 20 minutes to eat each meal. Eat slowly and taste everything. I've got a bad habit of bolting my meals.0 -
My goal is to lose 1 pound a week next year. Last night I started making a list of small changes I could make that would help me reach my goal. If you have any great ones, please contribute.
1. Measure what I eat instead of guessing
2. Log my food on MFP
3. Don't go over my calorie limit
4. Keep my carbs below 100
5. Eat every 2 1/2 to 3 hours
6. Walk the dog every night
7. Eat at the table with a placement instead of on the couch
8. Use smaller plates
9. add spinach and salsa to my morning omelet
10. Take stretchy bands to work to use during those lonng boring teleconferences
11. Go for a walk around the building or outside in the middle of the morning and the afternoon
12. Drink 8 glasses of water a day
13. Use my fitbit every day
14. Use my cpap mask (I have sleep apnea)
15. Supplement with ...
16. Get a reward (gold bangle for every 10 pounds I lose.
It would sure be nice to get to 52 small changes so I could make sure I incorporated a new one every week. Or, since it takes three weeks to form a new habit, 17 so I could create a new habit every 3 weeks. Of course, things like the reward wouldn't fit into that list.
Thank you
Interesting. While I think that some of the above are good things to generally keep in mind, aren't you concerned that perhaps making this list really long could serve to both complicate and overwhelm you with to-do's and things to change?
Genuine question, not trying to discourage you.
My intent was to make small incremental changes perhaps one a week. For example, the suggestion to up vegetables was a good one - I could choose a goal of focusing on more vegetables for a week or 3 and try to make it a habit. I pretty much cook all my meals from sccratch but I could for example, try a new recipe a week. But cooking from scratch, that would be a good one for someone else. Hoping this list will help others to find small changes that might work for them too.0 -
My goal is to lose 1 pound a week next year. Last night I started making a list of small changes I could make that would help me reach my goal. If you have any great ones, please contribute.
1. Measure what I eat instead of guessing
2. Log my food on MFP
3. Don't go over my calorie limit
4. Keep my carbs below 100
5. Eat every 2 1/2 to 3 hours
6. Walk the dog every night
7. Eat at the table with a placement instead of on the couch
8. Use smaller plates
9. add spinach and salsa to my morning omelet
10. Take stretchy bands to work to use during those lonng boring teleconferences
11. Go for a walk around the building or outside in the middle of the morning and the afternoon
12. Drink 8 glasses of water a day
13. Use my fitbit every day
14. Use my cpap mask (I have sleep apnea)
15. Supplement with ...
16. Get a reward (gold bangle for every 10 pounds I lose.
It would sure be nice to get to 52 small changes so I could make sure I incorporated a new one every week. Or, since it takes three weeks to form a new habit, 17 so I could create a new habit every 3 weeks. Of course, things like the reward wouldn't fit into that list.
Thank you
Try to eat vegetarian for just one day a week. Or, you could try to limit meat to one meal a day. Best wishes on your weight loss journey. I'm also doing a pound a week.0 -
How about adding a multi-vitamin if you don't take one....or make small rewards for achieving each goal for the entire week.0
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How about trying one new thing a month that qualifies for exercise?
Maybe try riding a bike again; or roller skating, or ballroom dancing... or anything that gets your heart rate up? Maybe you'll find something you love to do...0 -
I would add some small weights to your exercise. It's great to lose fat, but toning up will make all your parts smooth too. So if you're on a walk, get some 3lb wrist or ankle weights and lift/lower them with tension, don't let them swing. You'll be surprised how much it helps! Great list!0
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Keep FOCUSED on your goals even when "life" and other issues creep in the way of your determination. This means you need to clearly identify why it is important for you to be successful this time and keep your why written and close by.
Try to reduce the amount of processed foods you eat and this should help to reduce calories.
Remember that it's calories in vs calories out so find the activity/activities that you love and keep moving.
Good luck!0 -
Wow!
Nothing is going to stop you - WELL DONE!0 -
Oh, and one big one... I saw that it said "next year." Why put off till 'next year' what you can start today?! Get out there and get moving today at lunch. There's no reason you need to put it off. (Christmas and New Years are not reasons)
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You could condense these...
...into "Follow the guidelines that MFP provides", and not pigeonhole yourself. Keep your food options open, and enjoy variety to avoid boredom or feeling of deprivation.2. Log my food on MFP
3. Don't go over my calorie limit
4. Keep my carbs below 100
8. Use smaller plates
9. add spinach and salsa to my morning omelet
15. Supplement with ...
I'm a big believer in eating the elephant one bite at a time, and keeping my goals simple.0 -
a few random thoughts............
try one new food every.... (week? Month?)
what about exercise goals? i dont know what your current routine or plan is, but maybe have a goal to increase time, weight, endurance, or stamina
Be active xx minutes daily or xxx minutes weekly
take the stairs
park far away
only weigh yourself once a week
Log into MFP daily
replace ________ (butter? Coffee? Sugar?) with__________ ( splenda, etc)
do 10 jumping jacks after each time you use the bathroom (bathroom is not significant, just something you do several times a day)
take quarterly photos to help track progress
never go grocery shopping hungry0 -
Good job!
I eat with baby utensils sometimes and it helps me eat slower.0 -
A few suggestions that are working for me:
1. At meals, put down your fork after every bite. You eat more slowly that way and are less likely to eat more than you need to feel full.
2. At the mall or the supermarket, park further away from the door so you get a little extra walking.
3. Log in your food before you eat it, so you know in advance how many calories you're consuming.0 -
You could condense these...
...into "Follow the guidelines that MFP provides", and not pigeonhole yourself. Keep your food options open, and enjoy variety to avoid boredom or feeling of deprivation.2. Log my food on MFP
3. Don't go over my calorie limit
4. Keep my carbs below 100
8. Use smaller plates
9. add spinach and salsa to my morning omelet
15. Supplement with ...
I'm a big believer in eating the elephant one bite at a time, and keeping my goals simple.
Very well said!0 -
replace ________ (butter? Coffee? Sugar?) with__________ ( splenda, etc)
See, I'm doing the opposite, replacing one prefabricated food-like item (creamer, margarine, fake sugar) with actual FOOD (milk, butter, honey). I just can't stop reading labels now and there's so much man-made junk in things labeled fat free, low-cal that I just figure it's not doing anything better than making my pee stink.0 -
You could condense these...
...into "Follow the guidelines that MFP provides", and not pigeonhole yourself. Keep your food options open, and enjoy variety to avoid boredom or feeling of deprivation.2. Log my food on MFP
3. Don't go over my calorie limit
4. Keep my carbs below 100
8. Use smaller plates
9. add spinach and salsa to my morning omelet
15. Supplement with ...
I'm a big believer in eating the elephant one bite at a time, and keeping my goals simple.
Dang, Gordo, you just pointed out what I've been doing wrong all these years...I like to eat my elephant in big chunks, swallowed whole!0 -
replace ________ (butter? Coffee? Sugar?) with__________ ( splenda, etc)
See, I'm doing the opposite, replacing one prefabricated food-like item (creamer, margarine, fake sugar) with actual FOOD (milk, butter, honey). I just can't stop reading labels now and there's so much man-made junk in things labeled fat free, low-cal that I just figure it's not doing anything better than making my pee stink.
Giggle...I think I need to cut down on the amount of splenda in my coffee because my pee smells like Sugar Smacks!0 -
No, silly! It's tastiest in chunks, on a kabob.Dang, Gordo, you just pointed out what I've been doing wrong all these years...I like to eat my elephant in big chunks, swallowed whole!0 -
Honestly, those "small changes" seem pretty big to me. I got so overwhelmed when I first tried to lose weight, it was just sad.
I think one small change a month might be easier and more likely to stick.
Anyway, drinking 2 quarts of water a day is one of my goals.0 -
Great topic and excellent suggestions.0
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My goal is to lose 1 pound a week next year. Last night I started making a list of small changes I could make that would help me reach my goal. If you have any great ones, please contribute.
1. Measure what I eat instead of guessing
2. Log my food on MFP
3. Don't go over my calorie limit
4. Keep my carbs below 100
5. Eat every 2 1/2 to 3 hours
6. Walk the dog every night
7. Eat at the table with a placement instead of on the couch
8. Use smaller plates
9. add spinach and salsa to my morning omelet
10. Take stretchy bands to work to use during those lonng boring teleconferences
11. Go for a walk around the building or outside in the middle of the morning and the afternoon
12. Drink 8 glasses of water a day
13. Use my fitbit every day
14. Use my cpap mask (I have sleep apnea)
15. Supplement with ...
16. Get a reward (gold bangle for every 10 pounds I lose.
It would sure be nice to get to 52 small changes so I could make sure I incorporated a new one every week. Or, since it takes three weeks to form a new habit, 17 so I could create a new habit every 3 weeks. Of course, things like the reward wouldn't fit into that list.
Thank you
you mentioned not going over in calories but you don't want to go too low either.0 -
maybe instead of "drink 8 glasses of water a day" have a couple of weeks where your change is "drink one additional glass of water a day" (until you hit 8 or whatever you want). Jumping from 2 glasses a day to 8 would be quite a change, and one that would leave you..... well, dancing in your chair.
how about cooking with a new vegetable? again, doesn't have to be once a day, but maybe scatter a few of those within your 52 goals.
i definitely agree with somehow pearing down or eliminating processed foods. And at the very least, educate yourself on reading ingredient labels and avoid glucose, sucralose, corn syrup, and the mono-sodium glutamate and nitrites.
having said all that, i do agree that keeping your goals simple, attainable, and sustainable is probably the best thing to do.0 -
This is awesome! Great job0
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Try putting a nutrition bar in your purse when you know you are going to be gone around lunch time or
another extended period of time. It definitely keeps me from eating some of those tempting items
when in the mall or on the road.0 -
Try eating with chopsticks once in a while. It's an easy way to slow down eating, and not a bad skill to learn.0
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