Remake the same foods I have always loved in lighter and healthier versions.
Healthy food is whole grains, fruit, veggies, lean meats, and low fat dairy. No matter what the dish (pizza, ice cream, tacos, burgers, fries, onion rings ect.. that is exactly what it becomes after I am done altering the recipe.
Portion control - junk food is still ok. I will have a munchkin instead of a donut or a just for fun sized candy bar or 100 calories worth of any chips or crackers instead of eating whole bag/box or full sized candy bar or donut.
When it comes to those desserts and treats in my office... I noticed I ALWAYS wanted them because I was like oooo a special treat! But now I've started reminding myself - these are not special treats. I can have these anytime if I want to. This isn't a once in a lifetime opportunity.. I don't NEED to have this right now. Works for me!
Fitness Minutes: (4,362)
6/14/12 2:47 P
I have lot of tips and tricks!!!
Never, ever try throwing up Doritos.
Fitness Minutes: (438)
6/14/12 2:40 P
I have a pretty sedentary job, so lots of sitting in this cube, and its for a restaurant group! There's always a reason to eat...Sally's birthday, Tom brought in fresh baked muffins, Chef has samples in the kitchen, the building is giving way ice-cream..and that was just yesterday!!!
I stopped eating snacks when Im bored; I stopped accepting the leftover snacks, the birthday cake, the fresh bread; I got really picky about what I will sample. I bring in my own snacks, like fruit or carrots, something quick that I can munch on. I keep my emergency bag of m&m's or chips too. I only eat them when I have to have em. And usually a few will work, not the whole package.
Another trick...always offer to split the snack with someone...my co-workers always say, hey, let'd do halfsies, so neither one of us scarfs down a whole package of anything. Or we put the package in a common area, take a few and leave the rest.
Edited by: TJ1TJ1 at: 6/14/2012 (14:42)
Fitness Minutes: (17,393)
254 6/14/12 2:00 P
Learn not to make excuses; and allow yourself to eat everything in moderation.
For eating: eating properly needs to be a part of every day. There will always be a birthday, an anniversary, a work office party, a happy hour with friends. Don't use these as excuses to eat an extra piece of cake, 1/2 a bag of chips, too much pizza or whatever. The moderation part comes because, of course, a small piece of cake on someone's birthday is very nice, and can be easily absorbed in your average calorie intake over the week. But not two pieces or three, or chips and dip and burgers all at once at a BBQ.
For exercise: There will be lots of days where you are tired, or busy, or stressed, and don't feel like exercising, but do it anyway, if you were planning to that day. You will likely feel better after doing it, both physically and mentally.
Best thing I ever did: set mini goals to reward myself along the way.
Before, I would have considered myself a failure for not losing 30 pounds yet. Now, I'm a success because I've lost 5 pounds 3 times, because I can do cardio for 30 minutes straight, because I've worked out at least 3 times a week for the last 6 weeks. Now I see so many opportunities to set a goal and attach a small reward to it, instead of just seeing that I haven't lost all the weight yet.
I need to figure out a good reward for when I've walked/run a total of 100 miles!
My tips and tricks - tracking on Sparkpeople every day - putting gold stars on my calendar for work outs. - planning my meals and preparing food in advance - learning to live with the occasional feeling of hunger and being ok with it.
6/14/12 3:27 A
One of the things that have helped me is having an accountability partner. I always tell my partner all of my progress everyday. It helps me stay accountable and reminds me that I am not alone.
Fitness Minutes: (8,249)
6/14/12 1:22 A
The best thing I've done... That maybe... I decided to do cardio everyday, not every other day or few times a week. I know I'm a lazy person. If I accepted "few times a week would be great" mentality, I would have taken one day off, then it would be two days, three days, four days,.. thinking I could still make up later week... and wouldn't have done it again.
That's for meal too. I write down everything I eat. No cheating. No exception. Not always tracking calories, but at least write down everything I eat.
Sometime, not allowing "choice" is a good choice, I believe.
I eat off of a smaller plate so it looks like I have more food. I also plan ahead in cooking. I keep cut up fresh fruits and veggies in the fridge. I also make salads like chicken, apples salad, coleslaw in the fridge. I use my crockpot to make meals to freeze. Planning ahead makes it easier and I eat healthier.
I really look at every meal to see if it is balanced-- I love MyPlate...Approximately half of my meals should be fruits/veggies, 1/4 should be protein, 1/4 should be grains, and then add some dairy on the side.
Before, it was not uncommon for me to have a bowl of pasta (grain) with some sauce (veggies), and a slice of garlic bread (more grains) along with a glass of milk for dinner. That's 2/3 grains!
Now, I would look at my dinner and have a side of a vegetable, 1 cup pasta, a serving of tomato sauce, a serving of baked chicken, and a glass of skim milk. Much more balanced and much more like the MyPlate example.
In short: 1/2 of what you eat should be fruits and veggies!!
6/13/12 5:43 P
the best thing I ever did was to take an average of how many veggie calories I ate per day and challenge myself to up that by 50cal/day. When that was no longer a challenge I added another 50cal worth. I did that repeatedly until I one day found that my meals revolved around veggies.
I thought it would be great to have a thread where we can assemble everyone's absolute, tried and tested best tricks for weight loss, nutrition, etc!
One of my biggest problems when I eat out is the portion sizes! I'm usually full halfway through the meal but I just keep picking at the food as long as it's there. So I slow down and think to myself, am I full? If I am, I pour something I don't like over the remainder of the food so I stop eating. Vinegar, mustard, whatever is on the table. My friends occasionally look at me like I'm crazy, but it stops me from over eating, and it works for me!
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