Wednesday, June 16, 2010
The first 12 steps.......
(Left picture was when I was at my heaviest and right picture is me now, I have 50 pounds to go)
As I am approaching having lost a total 34 pounds, including 4 pounds I gained and trying to lose, I wanted to write out all the things I did that helped change my lifestyle. I hope my "diet buddies" are reading this, having friends / family to keep motivated definitely helped. A little friendly competition is great, but having a supporter to back you up is even better.
Things I have learned / had to adapt to:
1.) Cut down on processed foods - canned food, frozen foods, and pre-prepared meals.
2.) Cut down on fast foods - lessen eating out to once or twice a week and don't over do it!
3.) Stop thinking this - "If I am going to be bad, I'm going to be really bad" or "Why not, I'm doing bad already," replace it with "I need to do better" or "I'm going to have a salad for dinner, because I ate a burger for lunch"
4.) Don't feel guilty for not losing weight right away, like my hubby says it took you years to gain the weight, don't expect to lose the weight overnight.
5.) Have a glass of water at least 8-10 oz before each meal and after, you will keep hydrated but you will also feel full until your next meal.
6.) Realizing that we don't have to eat only 3 times a day, I munch on veggies constantly to not thinking about "dieting." Remember it's a lifestyle change not a diet otherwise die yet. Hehehe. Before I use to snack on chips, there are alternatives to your eating style.
7.) Dinner doesn't have to be your biggest meal, you need energy during the day. If you like to eat a big breakfast for energy that's ok. Don't think you are pigging out, because your eating style is that way. My eating style is light breakfast (200 - 300 calories), because I feel queasy when I eat too much after waking up, then a moderate lunch (about 400-600 calories, a light snack (200 calories) and a moderate dinner because I need just enough energy to take an evening walk.
8.) I record all my calories, fat grams and activities in my diet diary. I took a sketch pad and I put all my thoughts, goals and positive quotes in it to keep me motivated.
9.) I log into my fitday.com account to see how many calories some foods are if they didn't come with a nutrition label and also to look up what activities burn the most calories.
10.) Instead of turning to food when I am stressed out, I just take a walk and drink lots of water. Inactivity is a "stressor" and can sometimes make you feel depressed, don't make it worse by eating if you are not hungry.
11.) Telling yourself you are not hungry, sometimes works and what works for me is knowing that there are truly hungry people out there. My hubby works with food banks and I have read some hunger stories of people and families who really know what is to be hungry. I will never say "I am starving" after reading stories of people who haven't had anything to eat for a week or more.
12.) Perception is key and remember that YOU CAN DO THIS! You have done harder things in your life, after this you can stare that piece of cake and say I am totally not going to eat you, because cake you are not worth the calories.
Ok, so I talk to my food, but that's what has helped me too and it makes me laugh and perhaps makes people around me laugh to which is good for your abs. : )
I have more tips, I just can't remember them all right now.