Last week, while running on the treadmill, I watched/listened to 5 healthy living bloggers (Amelia, Kath, Roni, Liz and Tina) who have lost weight and kept it off chat about their turning points in weight loss and tips for keeping it off.
Overall, there wasn’t any earth shattering information shared, but I found that it was helpful and encouraging to listen to these 5 women discuss their weight loss stories and how they have maintained their weight loss over time. Here are a few key points that stuck with me. . .
#1. Plan meals around a veggie. <– this one was really key for me. Often times, I think about the protein and carb and then oh yeah, I should have some veggies too. Thinking about the veggie first makes meals more balanced.
#2. Plan your exercise. When I start the week, I have a rough idea of what I am going to do each day for exercise. I don’t write it down and nothing is set in stone, but it is nice to have a plan in place heading into the week. Right now, I teach BODYPUMP on Monday and Wednesdays. I run Tuesday and Thursday mornings before work and then I try to get in a little longer runs on Friday, Saturday and Sunday. Usually something comes up so I will take a rest day when that happens.
#3. One meal or one day isn’t going to ruin anything. It’s what you do the other 90% of the time that matters. It’s all about moderation. I think it is easy to have a bad meal or bad day and think oh well, I just ruined it, might as well eat the rest of the cookies, or ALL THE FOOD. But don’t. One meal or day won’t change your jeans size, it’s making those type of choices consistently over time that add up to extra pounds.
#4. Brush your teeth after lunch. -> good way to avoid afternoon snacking or in my case, eating chocolate from my desk drawer. . . which I probably shouldn’t even have. . . but some days, you just need it, ya know – moderation, baby!!
#5. Balance. If you are going to go out to dinner and plan to splurge, make good choices earlier in the day. i.e. a salad or extra serving of veggies to help balance it out.
#6. Use healthy living blogs and blends as motivation. Whenever I am lacking motivation to workout or eat healthy, I hit up IG and see what all my blends are doing. And usually their choices help me to make better choices for myself. Peer pressure blog style.
#7. Don’t keep food that you know will challenge your self control and healthy eating in the house. If you want a cookie bad enough to go to the store, then go and get it, but don’t keep a box in your house. – This one is key for me for peanut butter M & Ms. I have NO self control and just need to eat ALL the peanut butter M & Ms. So, I try really hard to not even keep them in the house.
#8. Find your exercise love. If you hate running, don’t think that you have to run. Try yoga, cross fit, group ex classes, body pump, etc, until you find what you love to do. – that would be BODYPUMP and running for me. They both just make me so happy.
#9. Food journals can be helpful to see where your calories are coming from and can help you change habits.
#10. Think about how your decision will make you feel later. Either how that workout will make you feel afterwards (you never regret a workout) or how that meal might make you feel later. If it is a meal of pizza and beer, how you will feel afterwards or even a well balanced meal, how that will make you feel. Making connections with your decisions and then using that to help make better choices.
What tips do you have for making healthy decisions?