I seriously need to break out the tape measure and do an update! All these stairs I am walking, wow! I haven’t moved on the scale but my jeans are falling down faster and need new ones SOON!
I’m telling you, eating better, even 80% of the time AND moving MORE does wonders! Change your life, one thing at a time, baby steps if you need, doesn’t matter. Change helps.
If you know me in real life you know mine has been slow, but it has also been steady. I have had plateaus but have not gone backwards once.
I am healthier and stronger and am only moving forward 🙂
A while back I posted on my facebook page what I had done to help myself make changes, I will share it here now:
I have been writing down all the things I have done and realized how overwhelming it can sound to somebody who has not started, so here is the simple, short and sweet version. Changes were made one at a time. I changed one, and worked on it until it became a habit that I didn’t really have to think about before moving on to the next.
Here they are in the best order I can remember. There was at least a week between every change, and some took a month or two before I moved on to this next one.
- Shakeology, started with 1/2 a shake twice a week, every week or two I added another half shake. (I did this because I have IBS and introducing new foods, no matter how healthy can be… not so fun).
- Jumped right in and signed up to be a coach, never dreamed anybody would take me seriously but I figured the discount would be nice.
- Started walking a few times a week.
- Figured out how many calories I needed per day (turns out I was under-eating!)
- Replaced crappy desk lunches with P90X bars, nuts, dried fruits, jerky, etc. Just filled a drawer at work with better choices so I had no excuse to hit a drive through.
- Gave up sodas and fast food (this was amazingly easy!)
- Found www.MyFitnessPal.com and started tracking foods, watching calories only.
- Started strength training (LOVE ChaLEAN Extreme and currently on round 2).
- Realized I feel better when I eat better and when I eat junk I get ill later.
- Planning dinners, meat, veggies, removed white bread, biscuits, etc. from meals… another amazingly easy change and I found I not only LOVE cooking, I am pretty good at it 🙂
- Switched my morning mocha for a mocha Americano (i still like my touch of chocolate and caffeine!).
- Quit the bagels and cream cheese for breakfast and started having PB&J sandwiches, cottage cheese and fruit, nuts and fruit… the more protein I add at meals the better I eat and the better I feel, especially the protein in the morning.
- Started tracking my food! For the first couple months I just entered it all, didn’t worry about what it was, just creating a habit, I used the notes field at the end to make a note of how I felt (stressed, sad, happy) or anything special (wedding, party, family gathering). Later I started paying more attention to fat, protein and carbs on MyFitnessPal (easy to do there, no extra work at all!), one at a time to make it easy and create a habit!
- Keep the middle shelf in the fridge just for me, fruits–where I can see them, greek yogurt, sliced cheese and laughing cow cheese (with multi-grain wasa crisps YUM), if I buy veggies, grapes or berries I bag them in snack size bags, make a couple PB&J sandwiches, mix some fruit and cottage cheese in single serve bowls. This makes grabbing healthy breakfast and lunches for the day when running out the door for work easy!
- Started tracking sodium and cholesterol (turns out the changes I have made have kept these numbers way under so I don’t have to worry about them!
- Made a list of foods broken into categories of RED, YELLOW, GREEN. Green means I don’t have to worry or I have no problem eating only a little (for example, a couple things on my GREEN list are carrots and dove dark chocolate LOL. I can be satisfied with one little chocolate and they sit in a drawer in the fridge for days before I even remember they are there). Your list will be different than mine since we all have different weaknesses and diatary needs. My poor friend is allergic to tree nuts, she can’t even touch my snack drawer at work no matter how healthy it is for me, it is deadly to her!
- Only shop with a shopping list now and plan meals. 80% is on the outside of the store, I do keep frozen and canned fruits and veggies as well (more froze than canned).
- Constantly look for new recipes online, Club Membership at www.MakeYourFatCry.com is great; many ideas come from other coaches and people I am friends with on facebook, a great book PUSH by Chalene Johnson and of course my favorite cult Pinterest.com did you know you can make pizza using zucchini as crust? I try at least one new recipe out a week that is vegetarian also. I love a good steak now and then also, however I found vegetarian meals are really good once I got over the fear of just tossing stuff together and being creative.
I personally do not eat fake fat-free or sugar free foods, I find those foods really upset my stomach. When I have cheese I have the real thing, I use half-and-half in my coffee over non-fat creamer. And I must confess I have blowpops in my snack drawer 🙂 I get a sweet tooth and I have a sweet. For me I have found better a little bit now to satisfy then deprive myself to the point all I think of is sugary crap and over do it! I aim to eat right 80% of the time and look over my food journal from time to time and learned i am getting very very good at doing that or better on a consistent basis (FINALLY LOL).Remember, this is what is working for me, it will probably not be a perfect solution for you, however I hope it gives you some ideas and also serve as a reminder to take it slow, change it one at a time, create habits you can live with for life! I am a work in progress, figure I am about half-way there or so… weight wise, health wise and measurement wise I think I am more than halfway. Crash diets do not work, health is important. It feels good to feel good. If I can help in any way at all please feel free to message me or call me.