Count Trashula's posts

-Instead of trying to completely cut out "junk" you really like, make space for it in moderation. Allow for it in much smaller amounts and tell yourself "If I really want this, I can still have it." That mindset kept me from feeling like I was missing out, which in turn made it easier for me to avoid those things for longer periods--and appreciate them more, making smaller amounts more satisfying.

-Instead of consistently trying to keep the same calorie goal all week, zig-zag by having one or two "cheat days". This is supposed to help prevent you from plateauing.

-Pay attention to your food and how you feel when eating, being mindful and using all senses. Stop when you are no longer hungry, regardless of how much you have left, and save the rest for later.

-If possible, eat smaller amounts more frequently throughout the day. I used to break up my lunch while at work and eat parts of it during my breaks, rather than all at once during lunch time.

-Try after-work walks. I could never stand to get up earlier than I had to and do anything before work, but I usually managed to walk a couple of miles every night after work despite being tired or sore from working, and I found that much easier. Especially if listening to music or talking on the phone with someone. Doesn't have to be a rigorous gym workout; the times when I've lost the most weight, all I did was take long walks every day (or night).

-Get a food/calorie tracking app. MyFitnessPal has helped me immensely lately, as it gives me an idea of what to be shooting for and lets me easily keep track of exactly how much I'm taking in--as well as logging exercise, water intake, and weight measurements.

-Try a step counter. This has also helped me a lot with getting in at least a minimum of daily activity. Set a step goal based on your weight and weight loss goal, and it makes getting in your steps almost like a game. Makes it easier for me to remember and encourages me to keep going. Also makes me feel more accomplished, even if it's such a small thing.

-Drink plenty of water. Good for you, also makes you less hungry. Win win. I usually keep a large cup with me at all times and fill it as soon as it's empty.

-Get good sleep. Easier said than done, I know from experience... but do your best to find a bedtime routine that works for you and avoid lights/distractions/caffeine at night as you're winding down for sleep. It definitely makes a difference.

-Weigh yourself only weekly, always around the same time: preferably first thing in the morning before you've eaten or gotten dressed. Don't bother weighing in any other time, as weight can fluctuate a lot throughout the day for a number of reasons. I noted a difference of 5 lbs between regular morning weigh-in and a random check in the evening. It can really mess up your motivation and understanding of your progress if you focus too much on the scale.

-Remember to read nutrition labels and account for serving sizes. It's wild how much more you could be getting than you'd think based on what counts as a serving. Same goes for what's actually in things as far as fat/sodium/sugar/carbs, and just how much is in some foods. I've gotten into the habit of reading the label on EVERYTHING before I buy it, unless I'm already familiar with it. Saves me a lot of headache later on realizing too late that something I thought was a healthier option was actually worse for me than what I was replacing with it. The more you get a feel for what's usually in certain types of foods, the easier it gets.

-Look for healthy, simple recipes and substitutions online. There is so much information out there, and a lot of great options to try out.

-Get more fiber. Try replacing some of your carbs with veggies and whole grains that don't contain added sugars. Things like riced cauliflower, zucchini spirals, and quinoa are good for bulking up dishes that would normally call for rice or noodles. Lettuce and cabbage leaves make good wraps in place of tortillas. So on an so on.

-Get plenty of protein. Like fiber, it will help you be full/satisfied while also being good for you. Non-meat sources like beans/legumes, certain grains and veggies, and seitan are all good options. Lean meats or nutrient-dense fish like salmon a couple of times a week are also healthy if you have access to them.

-Include healthy fats (not saturated or trans fats) in your diet. Nuts and avocados are good examples.

-Avoid processed food as much as possible. This stuff is often stripped of nutrition and filled with additives.

-Acquire a taste for black coffee. Or at least coffee with less cream/sugar in it. Coffee can be good for you, but of course the added stuff not so much. Black coffee is also said to help with your metabolism and potentially weight loss.

-Try replacing soda with sparkling water. It even comes in caffeinated form these days, which is kinda cool. Just don't overdo it on caffeine!

-Drink more water. Because good hydration bears repeating.

-Try not to over-focus on these things, and just let them become habit. Don't stress if you mess it up; just keep going! Don't think of it as going on a diet; you are just making changes for the better.

-Pretend the unhealthy stuff is yucky. May not work for everyone, or all the time, but I've noticed if I crinkle my nose at some junk food I used to like, I feel less interested in taking it home with me. And the longer I go without eating it, the less I actually enjoy it when I do try it again later on. Tastes can be changed, and it's crazy to me how I can now taste the difference in things I couldn't before. I actually notice when something has corn syrup or artificial colorings in it. I couldn't before, as I was so used to them.