I firmly believe that in order to lose and keep off weight, one must make lasting, permanent changes in the way one lives. So, for all of you out there who have made such changes, what have they been? Maybe we can learn and be inspired by each other's changes.
My biggest ones:
Exercise is now a part of my life, my daily routine. Used to be I woud do *no* exercise during the day. It just wasn't something I was into. Now I walk 2 1/2 miles a day, six days a week, and spend 1/2 hour on my elliptical five or six days a week as well. I even wake up early to get in the machine so I go to work with that exercise high! And I don't have to "make" myself do it, it really is just part of my daily habits now, and I feel very odd if I do skip a day (which is very rare) for some reason.
I buy produce almost everytime I go to the store. I used to have a stray, sad looking apple or orange in my crisper, but when I shopped I would be much more likely to stock up on chips, cookies, and candy for snacking than on fruit and radishes. Now I constantly have a good supply of fruit and veggies around, and I actually do reach for them for snacking. I still eat junk from time to time, but the good stuff more often wins out. In fact, I sometimes have to go to the store in the middle of the week because I've run out of some type of produce!
So, what are your lasting changes that are leading you to having a healthier life?
I buy produce almost everytime I go to the store. I used to have a stray, sad looking apple or orange in my crisper, but when I shopped I would be much more likely to stock up on chips, cookies, and candy for snacking than on fruit and radishes. Now I constantly have a good supply of fruit and veggies around, and I actually do reach for them for snacking. I still eat junk from time to time, but the good stuff more often wins out. In fact, I sometimes have to go to the store in the middle of the week because I've run out of some type of produce!
I could have written that paragraph!!! Seriously, get out of my head!
We have this produce market that sells all sorts of produce for Asian and Mexican cooking in addition to the usual AND at great prices. This summer they had whole pineapples for 99 cents for a while! And right now 1 pound of asparagus is 1.99!
I've only been at this a few months, but now everytime I go into the store I get all excited -- what cool produce will I find today??!
I have also changed in other ways: I don't take candy from our secretary's candy basket anymore; I don't get my snacks from the vending machine because I have my own; and I don't buy lunch on campus but bring one from home. While I could see that I may do these things occasionally in the future, I would like them to remain RARE occasions.
Unfortunately, I have NOT yet made as many inroads with exercise. This past week I only worked out 3 days instead of my goal of 5. But, I only added exercise about 5 weeks ago and I am still working out the kinks. I'm doing so much better than before that I can't allow myself to beat myself up over what I'm NOT doing, but focus on doing better next time.
Today, for instance was a rare day when I did not have a lot of fruit and veggies. But I don't want to slide into old habits, so tomorrow's dinner features veggie soup... and I WILL get on the treadmill in the morning. Oh yes I will.
One change for sure I found challanging was my sleep habits. I was one to always sleep at 2 or 3 am. But now I go at 10 and wake up at 7:30..but i find that I have a lot more energy now, and my stomach problems have lesson.
Another change is eating lots of veggies & fruit , as much as possible daily. I used to only eat one of them like occasionally! so it definitely takes some getting used to to change that.
One major change for me has been that I don't obsess about food anymore. I used to constantly think about food, planning what I would eat next and how I would hide it from those around me. I would barely be done a meal and I would have my next 'feed' planned. Now, I basically eat the same things everyday that way I've elimanated the guess work of what I was going to eat next. It works for me and I'm not obsessed with food anymore. I eat to live, not live to eat.
The major change for me is exercise. I use to do about....uhhhh...NONE!!! Now I am hitting the gym at least four times a week, usually more. I can't imagine not going now. I am also now more informed about health in general.
I remember being about half way done with a meal and I'd already have decided that it wasn't going to be enough. I'd start eyeballing how much was left in the pan and actually worry that someone would reach for seconds before I'd gotten all that I wanted. Now that I weigh and measure my portions it isn't an issue because I know that what I have planned is my limit and that it will be plenty to satisfy me.
I know the difference between satisfied, hungry, and "starving." I realize now that I'm not hungry just because my stomach isn't full and I certainly am not starving just because my tummy growls. Also, I recognize head hunger immediately. I may still give in to it sometimes but I know what I'm doing when I do.
I don't sneak food so that my husband doesn't see me. If I get the urge to then it is a sure sign that I don't need whatever it is that I'm reaching for and I make myself walk away.
Fast food is pretty much a thing of the past. If I do have to eat at a fast food place I make the best possible choices under the circumstances. It isn't that I think it is bad to have sometimes it just isn't good enough anymore. When I consider how many calories are in a typical value meal I can't help but consider how much more GOOD food I could have for the same amount. There's just no contest. This is a huge change from before. Heck, I used to drive through and get a value meal for a snack!
I've learned to own my food decisions. I used to have an all or nothing attitude that ALWAYS derailed me. Now, I know that I'll be eating this way for the rest of my life so the decision to have a piece of birthday cake or eat at my favorite Mexican/Italian restraunt isn't a big deal. Giving myself permission to indulge occasionally keeps me from feeling like a failure when I do and, as a result, getting back to healthier eating isn't hard to do.
The biggest change for me has been that I now THINK every single time I reach for food. In the past, I operated completely on automatic pilot and ate "whatever, whenever."
I also exercise regularly, plan out my meals a few days in advance, and spend tons of time coaching myself with postitive thoughts.
ALSO:
I haven't had pizza in 10 months .
I haven't had Ben & Jerry's in almost 2 years .
I haven't had a Coke in over a year .
The biggest change I've made is keeping an on-line food diary (Nutridiary). This helps me keep track of exactly how many calories I have in my "account" for the day and I know if I have room for a snack or not.
I've also stopped snacking on nuts as I had no idea how calorie-dense they are and I'd rather save my calories for more fruit or yogurt, etc. I still eat nuts occasionally because they are so good for you, but only a sprinkling of walnuts or almond slivers on a salad.
Another food that was my downfall in the past was cheese. I would often go to the fridge during the day a cut of a hunk of nice gruyere or other delicious cheese and it was only when I started logging everything that I realized how many HUNDREDS of extra calories I was eating. The only hard cheese I eat now is reduced fat cheddar in my breakfast omelet. I do enjoy eating nonfat cottage cheese with fruit and don't miss the full fat kind at all.
I was always one of those overweight people who complained that I didn't eat more than my thin friends but I just had a "bad" metabolism! All along it was the SNACKING. I once asked a very good friend who is very slim how she stayed that way as she always seemed to enjoy her food when we ate out together and didn't seem to be on a diet. She answered that she NEVER, EVER, ate between meals and only took very small servings of desserts.
I've managed to cut back on snacks and now only eat measured portions that fit into my calorie allowance. I eat pretty much the same foods I've always eaten, even the occasional dessert, but in MUCH smaller portions. I figure, if I eat for two people, I'll be as big as two people - simple as that!
I guess to sum up - it's all in portion control (for me).
I don't know if any of this makes sense, but I wanted to share my thoughts.
A big change for me is losing the all or nothing attitude. Temporary slip ups no longer turn in to long term lapses in eating judgement.
I'm also glad that it is taking a long time for me to lose. I'm taking the time to learn about myself. I realize that permanent weight loss is so much more than a mathematical formula of calories in vs. calories out. Oh, it is that, but it is also looking inside myself and understanding why I got fat in the first place. I'm a big emotional eater, so switching my coping mechanism from food, to talking or journaling about what is bothering me, is a huge step forward for me.
Another very big change for me is losing my fear of being hungry. I now realize that on occasion I will get hungry, but I will be in no danger of starving. I know this sounds silly, but I really was afraid of getting hungry. I think it is because hunger is a lot like an upleasant emotion, and heaven knows I didn't want to feel one of those.
Penny -- How could I have forgotten the big change of logging everything I eat! (also nutridiary). I couldn't stomach the idea in the beginning, and just said I'd do it briefly... well it's been a full 2 months and I'm not thinking of stopping yet -- just too useful! Not only for the information (which has been eye-opening), but for the way in which it keeps me watchful of what I put in my mouth, knowing I'll be logging it later! I always "cheated" on all my previous diets because I didn't really log everything...
Good post! I've changed in every way possible. I didn't used to exercise at all, and now I exercise regularly and I love the high I get from it. I use to eat nothing but junk food and I thought people who shopped in the health food sections were weird. Now I think it's disgusting when I see people's carts full of cookies, pastries, chips, etc. I have more energy, I don't get sick much any more, I better and feel better.
I have to weigh in on this topic. I have been trying to lose weight for 36 years and the biggest changes I have made are all ones that group leaders have been telling me to do for years. I now listen to my body, when i sigh a deep sigh while eating I know it is a sign that I have had enough to eat and I listen to it. I also take my time eating making sure that I wait 10 seconds between each bite, now it takes at least 20 mins for me to finish a meal and I really have time to enjoy the food. The most important change though is losing my "Buffet Mentality" I don't need to eat huge volumes of food to be satisfied, I can eat exactly what I want now because I am satisfied with less.
Let's see...My highest weight ever was 285 lbs, about 4 1/2 years ago. I left my then husband and dropped 40 pounds the first year! Without any exercise or trying to lose weight. I think just leaving the stress behind and eating differently, not snacking as much, etc. helped alot.
Then, about 2 years ago, I stopped eating red meat. One year ago I stopped eating any kind of meat except fish.
I quit eating fried foods (also about 2 years ago).
I am now down to 233 lbs and holding. Seem to have plateaued, so I am upping the exercise. I just ordered the Firm system 2 and 4 (want to get to about 160-170)
I don't count calories or keep a food diary, but I am aware of what I put in my mouth, knowing that every choice I make is either good or bad for my body.
I do keep an exercise diary, which is very important to me, cause I NEVER did any exercise and now I do. I love seeing my progress.
I took up Tae Kwon Do about 5 weeks ago (I just graduated to orange belt! Yippee). I go to class between 4-5 times a week. I also now do Curves and I am trying very hard to do 3-4 times a week. Now I am going to do The Firm at home, along with some Tae Bo a few times a week. Sounds like a lot, but I HAVE to exercise to get off this plateau.
I finally decided that it's OK to leave food on my plate!!!!!! And, I don't have to finish what my son leaves behind. I grew up very poor and we were "encouraged" to eat EVERYTHING on our plates (and eat seconds if there were any) cause there were starving kids in China or somewhere. LOL My parents had good intentions, but I never learned to listen to my body when it told me I was full. I was overweight as a child and overweight pretty much all my life. There was a time though, when I was a pretty darn nice looking size 10 when I was about 19 years old. But, my friends were skinnier than me, so I always felt fat. Then, my fiance soon to be husband (yeah, the one I left after 17 years of marriage) kept telling me I was fat, that I shouldn't wear tank tops, bikinis, etc. That was when I looked good!!! I believed him and eventually, I really did get fat. I gained a good bit of weight through the years, then, 8 years into the marriage, I got pregnant. Lost that baby, got pregnant again with my son, and gained a lot of weight. After I had him, I just kept gaining. Between no exercise, lots of bad foods, a non-supportive husband, etc. I just blew up into this 285 lb. blimp. The shock came when I actually saw pictures and video of me. Yuck!
Anyway, I've changed ALOT since those days. I try to educate myself everyday on exercise, eating right, etc.
I am also now married to an absolutely wonderful, very supportive husband who thinks I'm gorgeous just the way I am, but who is also letting me be me and happy that I want to be healthy.
Yes, I have changed a great deal. Not just physically, but mentally and emotionally too. I am much more active and much happier than before.
I am now down to 233 lbs and holding. Seem to have plateaued, so I am upping the exercise. I just ordered the Firm system 2 and 4 (want to get to about 160-170)
I don't count calories or keep a food diary, but I am aware of what I put in my mouth, knowing that every choice I make is either good or bad for my body.
I took up Tae Kwon Do about 5 weeks ago (I just graduated to orange belt! Yippee). I go to class between 4-5 times a week.....Sounds like a lot, but I HAVE to exercise to get off this plateau.
I could have written much of what you wrote! I still eat red meat occasionally, but I've stopped eating fried foods. Don't really miss them either. I was counting calories, but logging it all online was taking up alot of my time. I've stopped counting for now and am focusing on eating lots of veggies and fruits-6 or more servings per day.
Currently weigh 230 and have been stuck there for about 3 weeks now. UGH. Like you, I'm sure exercise will help me blast through my plateau. I have increased my exercise to 6 days a week, I take Sunday off to rest. Strength training in the morning and take a bike ride, run or Tae Kwon Do class in the PM. (I'm an orange belt, will test for yellow December 1! Started TKD in March) I only have Tae Kwon Do twice a week as I can't go to the open gym on Saturdays (I work all day Saturday and Sunday)
How Have You Changed?
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