Tips and Tricks to keep the ball rolling!
 

What kind of things do you do that helps you keep on going with your lifestyle change every day?

First thing in the morning, before I even get a chance to THINK otherwise, I start making oatmeal for breakfast. I don't even give myself time to have a second thought, lol.

I always keep my water bottle by me at work, so I can sip sip sip throughout the day. If it gets empty... then I go fill it up right away.

I've heard that some people prepare their stuff the night before, I don't do that.. but maybe I should try?

So, lets all learn from each other and get some good, helpful ideas about how to keep from falling of the wagon and giving into temptation.

Yeah I make my lunch for the week during the weekend and portion it out for myself during the week. Then again, it's brown rice and the same curry that I take everyday. I have a high tolerance for eating the same foods months at a time. That would be why I gained all that weight - I never (still haven't) lost my love for Chinese. :p Anyway, I also pack my lunch before I start to get ready for the day. That way, I can't talk myself into buying lunch at a pizza place or some such thing. I also keep bills greater than $1* in my wallet and change less than $0.75 so I'm not tempted to go to the vending machine. That has worked quite well actually. Yesterday was the first time since December that I have been to the vending machine but I was good and splurged on a salted peanut pack. YUM.

*I've convinced myself that my vending machine refuses to accept any bills greater than $1. I'm not going to check and see if it does because then I'm :censored: .

Through the summer I have been temporarily working at a factory. The great thing is they have no vending machines, if you dont take your food your screwed. On a couple of days each week I did walk around to the shop - to buy some pop (juice). I was quite suprised by the lack of my apetite - I dint want sweets, I dont need sweets.
My mum is great to me, she makes me my lunch the night before I go to work. I either have sandwiches or fruit and a special k bar. Yey, lets get back to school, will give me the opportunity to do so much more walking in a day!

Sunni, I actually do something similiar to what you do. I avoid keeping any cash on me. Some fast food places don't accept debit cards, so I *can't* buy anything there. And I feel bad using my debit card when I'm just spending under five bucks. It's a great way of keeping myself from buying things I don't need and shouldn't eat. No more gas station junk food for me!

I, too, keep a glass of water with me at all times during work. The glass holds about 30 oz of water, so I try to time it so that I drink two glasses before lunch and two glasses after lunch. I drink a glass with dinner, and another glass in the evening. That way I don't find myself chugging three glasses of water right before bed in order to make my daily allowance. Peeing about three times a night is not fun.

I know it's been said before, but journaling my food and exercise has been helping SO much. It's crazy how much more accountable I feel when I actually write down those choices and those calories. And, when I stick to it, I feel so good when I see that list at the end of the day.

I have a dog and I walk him everyday. So, even if I don't really *feel* like walking, I still need to walk him. So, he doesn't know it, but he keeps me motivated and moving. If you have a dog, then taking him/her on a walk makes them happy and also will make you happy. I've seen tons of people do that with kids around here, too. Babies in strollers, or older kids on bicycles with their mom walking beside or behind. It's fun for the kids because they get out, and it's helping you too.

Another walking motivator is my iPod. I look forward to filling it up with music and putting it on shuffle when I walk. It's always nice to get a great song at a great moment. The world feels so awesome. And, if you don't want to drop a couple hundred on an iPod, you can always get a less expensive MP3 player. They all work in a similiar manner and give you a soundtrack to your walks, jogs, or runs.

Sunni- I'm a lot like you. I can live off of the same thing for weeks and be perfectly content so it makes it easier to make a big pot of something nutritious and prepack it for the week. I must do this, otherwise I will die of starvation at work and will go to any means necessary to get something from the vending machines. I also keep an empty bottle by my side at work so I have no excuse to not drink my water :)

When I get unmotivated to do my cardio, I have to make sure there is something good on my iPod video- I would download Desperate Housewives or Weeds or whatever and not allow myself to watch them unless I was on a cardio machine.

I cancelled my subscription to Everyday Foods (which frequently features recipes that are 500-600 calories per serving) and subscribed to Cooking Light instead. I look at the nutritional info for a recipe first--if it is more than 400 calories per serving, I don't even bother reading it. This has to be one of the single most important things I've done; having a ready supply of low-calorie recipes has been key.

I buy the low fat, low sugar variety of everything. I also make sure I always have a lot of healthly snacks on hand, including lots of fruit, veggies, popcorn, nuts, and yogurt. I snack a lot during the day, so having these on hand is really important.

Low calorie energy/nutrition bars have also been key for me. I realize they aren't great in terms of nutrition, but they are a substitute for candy/sweets. I allow myself one per day and, especially in the beginning, they really helped satisfy my craving for sweets. I figure they've got to be better than and piece of cake or a brownie. And, as time has gone on, I don't seem to need them as much.

Trader Joe's has also been key--so many low calorie, healthy foods. Salmon patties, chicken sausages, and their ready-made salads are important emergency meals in my household. And if they ever get those banana crisps in stock again, my life will be complete. I don't know how anyone survives without a Trader Joe's.

And, of course, journaling everything I eat and planning what I am going to eat are the two single most important things that I do. I don't put any food in my mouth unless 1) I know how many calories it is, and 2) I know it fits in my calorie budget for the day. I never go over my calorie budget without planning to do so in advance (e.g., for a special occasion). Usually I journal everything I'm going to eat for the day as soon as I get up in the morning.

- Barbara

Plan, plan, plan! I have my menus for the week established before I go grocery shopping, and then I only buy things I will eat according to those menus. That way, there's not much extra food, no junk, etc.

I also don't carry any cash. I even only have pennies for change--vending machines don't accept pennies :p I've also started establishing strict financial goals for myself. For example, right now, I want to get my credit card paid off ASAP. This is in the back of my mind anytime I think about using even my debit card to buy food I don't need. Once I get my credit card paid off, I want to get a kitten (which, at my apartment, requires a deopsit, a non-refundable pet fee, and $30/month pet rent, not to mention any vet/adoption fees, food, litter, etc.). After that, I'll start saving up for a down payment on a house, paying off my car, paying off my student loans, and so on and so on...I know I don't need a Happy Meal as badly as I need a house or to get out of debt ;)

Bringing my lunch is key! :)

Also changing my outlook so I don't focus on what I can't have to eat, but rather what I can have. There are so many foods available to me on my new WOE that I don't need to focus on the few that I don't allow myself.

I have 5 sets of workout clothes, which I make sure are clean over the weekend and that I pack up every morning before work. I leave my shoes at the gym so that I always have them. I also make sure to keep good snacks at work in case I get hungry so I don't grab something I don't need. Things with some sort of protein are key for me. I always try and have a Luna bar on me for emergencies. I keep some frozen meals available for when I don't feel like cooking and I don't want to be tempted to go out.

I got myself this really cool lunch box (on Amazon look up "Mr. Bento") that makes taking my lunch really easy. I can also echo some others. My water bottle comes with me wherever I go. I love shopping at Trader Joe's. I have multiple playlists on my iPod (which I bring with me everywhere) - the pump it up mix, angry mix, cool down, etc.

And of course I come here to 3FC almost every day!

Ok the only way i can get through it is by routine, routine, routine!!

I make a date with a friend to do my exercise sessions, so that im not just letting me down, i would also be letting her down -that gives me the motivation to get out there and do my exercise!!!

I also have to plan my meals, but unlike some of you ladies i get very easily bored, so im always looking for new recipes to keep me interested!! So if anyone has some yummy recipes pass them my way!!

Hmmmm. I know what I'm doing right.... and I know what I'm doing wrong.

I drink water all day, every day. The "drinking 8 glasses of water a day" has NEVER been a problem for me. I love water. I know I drink about 128 ounces per day (at least four 32oz bottles). So, no biggie there.

For breakfast I try to eat something different every other day or so. One morning I will have Frosted Mini Wheats (good fiber!) with skim milk (good protein!) and another morning I'll have eggs & a slice of wheat toast, and another morning I'll have a fruit smoothie and another morning I'll have peanut butter on wheat.

Dinner is usually a salad (I hate to cook) and sometimes soup.

LUNCH is the hardest meal of the day for me. I usually bring lunch to work; Healthy Choice meals, turkey sandwich on wheat, etc. Or run down to Subway & get a veggie delight (yum!) .... so the ACTUAL LUNCH isn't difficult, but the REST of the work day....people around here are ALWAYS bringing SOMETHING to work.... cake, pie, muffins, doughnuts, etc. Argh!! I wish they'd just STOP DOING THAT! (meany butts!!!)

My exercise habits right now are really pathetic. I'm a normal 4-day a week to the gym kinda gal, but the past few months, I've been lucky to get ONE DAY a week. :( And oh, how I loathe myself for that!

BUT... (here's the silver lining!) I know ME. My body, how it works, what it craves, what doesn't make any difference, etc. The one thing that keeps me going? The constant reminder that my body can't do anything good for me if I don't do anything good for it. Losing weight is good -it's healthy (if done properly) and I always feel better for it; both physically & mentally, AND emotionally! So when I get into these kind of "funks" like I've been in for the past few months, I KNOW THEY'LL EVENTUALLY PASS. And I'll be "doin' it right" again & my body will reward itself. :carrot: :cb:

This IS a lifestyle change so I am still finding that each week I have to change my food intake/workouts. I plan my meals in the morning so I know how many calories therefore how much of a workout I need. I keep track of Everything I eat. And I drink tons and tons of water I try for 80 oz but usually do 100+.

On the days I workout, I put my gear in a place where I know will see it. That way I'm reminded and I don't have the excuse of not working out because something is dirty or I can't find it.

I journal all my foods in fitday. I do the whole day in the morning so I know where I stand. Some things that make this new way of life workable for me are having a rotation of three breakfasts. It's just easier if I don't have to think. I like big salads for lunch. I vary the toppings but again, not much thinking involved. I also always build in a piece of dark chocolate evey evening with a cup of tea. Knowing I'm going to have a treat keeps me from cheating.

I bought a treadmill, exercise bike and home gym, so now I have NO excuse to not exercise. Before, I would have used ANY excuse... too hot, too cold, too wet, too dry... you get the idea.

On a work day I try to get my exercise in as soon as I get up. That way I have made it part of my daily routine. I don't have to squeeze it anywhere else, as it already has a set time in my day.

I make sure I have healthy snacks with me whenever we go out. If we go to the zoo or some such place, I take cut up apple (soaked in lemon juice to stop it browning - you can't taste the lemon juice) and a piece of homemade fruit cake or fruit bread. If we go shopping I try to take something similar, then I am not tempted to buy something that is not as healthy, as I know I have something waiting for me in the car.

I soak my raw oats overnight, so they are ready to microwave in the morning.

I cut up most of my vegetables and put them in the fridge in water. That way it is quick and easy for me to throw some together raw to take as a snack, or as part of my lunch, or they are ready to throw together to microwave for dinner. If I had to cut each thing up before each meal I think I would be reaching for prepackaged foods more often. I do the same in summer with my salads. I make a huge container of salad - lettuce (washed and dried and torn apart), grated carrot, shredded cabbage, sliced celery - then I just take out a handful or two and top it with bits and pieces of other cut up vegetables. It truly takes hardly any time at all. I cut all of this up on a Sunday, so the rest of the week is relatively hassle free. If hubby chooses to share the salad we sometimes have to make a fresh batch mid-week, but that is still easier than making it daily. It keeps fresh enough in an airtight container as long as the lettuce is dried enough. I dry it between clean teatowels. Cos lettuce seems to last the longest that I have tried.

I am another person who could eat the same thing over and over again. I have always been like that. I tend to eat the same base, either steamed vegetables or salad, and just vary the 'extras' like protein.

That could be about it for tips from me I think. Oh... I do have three pairs of sneakers. One at home, one at work and one pair for walking to and from work. That way I never have the excuse that I don't have suitable shoes for working out.

Zelma

I do many of the things listed above... bringing lunch AND snacks everyday to work helps.

Also, I bring my own snacks when I go out for a day, evening, or on a trip. I have granola bars, fresh fruit, cut up veg, nuts...etc...

I find if I have my own food I can eat before I get toooo hungry and I am less tempted to buy less healthy food...

-If I eat yogurt (low fat, low sugar 80 cals) for breakfast, for some reason that usually sets the tone for a great eating day (under maybe 1500 cals). If I eat similar cals in something else (maybe a waffle) then I tend to eat worse.

-Counting calories...checking out restaurant/fast food websites. If I can't get the healthiest meal, then I can at least get something lower in calories. (for example, I had a snacker and a small mashed potato/gravy at kfc for 390 cals and was stuffed)

-Walking 1/2 hour minimum daily- rain, shine, snow, storms, busy, school...only thing to keep me from it is being very very sick

-Drinking lots of water

-Weighing myself every day...but keeping in mind I can have a weird weight day or two, and not beating myself up over it. As long as I see the trend going DOWN and not UP it's a great thing

-Writing down what I eat...sometimes I HATE doing that, it's so so so annoying to me, but it really does help

-Also, reminding myself that yeah, I'd like to lose a lot of weight by the time I go to Mexico on 1/1 and I am working toward that short term goal (don't know if I'll get to 128, but maybe 140), but to also consider the long term goals. Preventing cancer is a huge one for me. Keeping myself healthy so I can avoid being most of the people I take care of (nursing student).
I want to pass away like my grandmother...Have a day of shopping, spend supper with my husband of 50 years, have a little ice cream, chat on the phone with my kids and pass unknowingly in my sleep.
If I can avoid cancer, knee problems, and the millions of other things (diet/lifestyle can help but not 100%)...and my lifestyle can help even the tiniest bit...then I am all for it.

Favorite diet tricks or "tell me something I don't know"
 

I'll start with a couple, you'll read them and add a couple of your own?

Let's play!

(first trick -- how to make a bullet -- hold the ALT key and press 149)

•Always eat dinner on a small salad plate–and start with salad first (on that plate so you can't put anything else on it till you've finished your salad)

•If you don't feel like exercising, tell yourself you'll just do 10 minutes --usually if you complete 10 minutes, you'll go another 5, then another 5....it's the getting off the couch that's the hardest part

•Mix canned pumpkin, Cool White Fat Free, Equal and a little pumpkin pie spice for a great 1 pt breakfast or snack

•Gum is yum! Many times I just eat to get a bad taste out of my mouth -- or to keep it moving. Gum does the same thing for 0 calories

ò cool bullet trick! (hmmmm... alt 149 got me a different shape!)

ò pre-portion your meals and snacks so you won't overeat
ò bring those portioned snacks with you during the day and on trips so the vending machines don't call to you!
ò don't focus on the scale as the only tool to measure success. Weight loss is not linear and scales fluctuate for all kinds of reasons! Think about clothing sizes, measurements, fitness and stamina as other ways to measure progress.
ò Remember this is not a sprint, it's not even a marathon, it's for life!

An easier way to do buttons is to click Go Advanced, highlight the items to be bulleted and click the Unordered List button.

My tips:

• Eat plenty of whole foods
  
• Get plenty of sleep
  
• Plan plan plan
  
• Don't let scale bumps and pauses break your motivation

My tips would be;

• Sign up for a class/follow a structure on something you want to get better at; mine was yoga followed by swimming lessons then following then C25k running plan
  
• Even if you have a work cafeteria try to bring in your own food with you. that way you are much less likely to snack and eat food high is salt, fat etc. At least if you make it you know whats in it!
  
• Resist the temptation to buy multi-packs of biscuits/sweets etc in the shop, with me I can easily resist buying them but if I do buy then I will eat the entire thing.
  
• Accept all compliments you get! Its soo motivating to know that people notice.
  
• Its only this time that I realised that it MUST be a way of life not just a period of eating different stuff. I ate apple sandwiches and cornflakes on WW diets before, kept within my points and lost weight but it wasn't sustainable. I'm veggie and never really knew just how much I need to pay attention to what I eat!
  
• Finally come onto 3FC's daily - it definitely keeps me focused

Here are a few of mine...

• If you don't feel like exercising, crank up the tunes and dance around the house.. provided no one is there to witness it!
• Drink a glass of water before every meal
• NEVER go to the grocery store when your starving
• Always focus on the positives instead of dwelling on the negatives!

I am not even going to try the bullets!! (I'll do asterisks!)

* Dump fast food and soda like a bad habit (cause they are!)
* Look for exercise in fun places and ways you might not have thought of (who knew Tae Kwon Do could be such a workout??)
* Lose the all or nothing mentality. Small changes make a difference! If you mess up, it is not the end of the world!
* Discipline is more reliable than motivation. Don't "feel" like it? TOUGH BEANS!!! Do it anyway.

- Explore the reasons WHY you overeat and address those. There's not enough emphasis on this piece.
- Listen to your body. It is possible to achieve your natural weight through mindful or intuitive eating.
- Make sure you surround yourself with things you really enjoy eating. Don't eat anything you don't like.
- Remember it's OK to take your time with this process. Consider avoiding the pressure of time-related goals.

Some good tips and reminders here ...

• Plan, plan, plan (can't say this enough)
• Build good habits for exercise and healthy eating, they'll carry you through when the motivation lags
• Move your body whenever the opportunity arises, all exercise is good
• Focus on all the healthy choices of food you have, not on the few that you "can't have" (which of course, you can have, you're just choosing not to :) )
• Don't let the scale rule your day (or your life) - it's just a mechanical object that gives you a snapshot of one measurement at that exact point in time - not the being in charge of who you are or how you feel.
• Enjoy yourself - no matter what you weigh - life is not meant to be drudgery

!

My cat does the very same thing. He won't drink from anything but a certain bathroom sink. He sits and cries until someone turns the water on for him. Too funny!

For me:
-Write down everything I eat
-Count calories on as much as I can
-Write down everything I do for exercise
-Before I go out to eat, even if it's fast food...and find some low calorie options to have to stay in my calorie range
-I weigh myself every day...when I don't...I gain
-Lift weights...more muscle= more calories burned...even at the same weight
-Telling myself I can do it!

I love this thread, great messages!

I think I missed the one about the cat, though!

I think JillieMac was commenting on WaterRat's avatar. It took me a minute to figure that one out.

This is a great thread! Lots of good tips. I think the most important one, though, is just finding what works for YOU. Most of us have been on a million diets or we've at least read or heard about all of them. I know all about the diets I'm NOT doing (low carb, no sugar, etc)--I've read the books, I've tried them, etc--and I know they don't work for me. They do work for some people, and that's fantastic.

Sometimes people get so caught up in their own diet plan because it's working and they think they have the secret key, but we have to remember that what works for us doesn't necessarily work for the next person. If I had to cut out sugar completely, I'd last about one day. If I had to cut out ANYthing completely, I'd last about one day. I have to have freedom -- my restriction is my caloric intake (WW points, but it's the same thing). For some people, they hate that kind of counting, and they'd rather do away with certain foods.

Try something and if you know you can't sustain it forever, dump that plan and try something else!! If the scale goes down or your clothes get baggy, you've found your own "secret key" to weight loss.;) The great thing about this message board is you can always find a group of people who are doing it "your" way, and you can read about other ways if you need to switch.

:lol: I nearly did too! It took the cat about 1 day to train me to turn on the faucet, and then when she became a real pain about it, took me several weeks to untrain her! I have 2 siamese cats, and they are stubborn little devils!

•Iced coffee with Equal and 1% milk will fill you up --from the milk but also the coffee itself gives "bulk." It's a great way to get your milk in -- but you gotta try to love decaf to keep it real. Drink it through a straw.
•When I HAVE to buy something sinful (say, a brownie or cookie at Starbucks -- which actually end up looking a lot better than they taste) I immediately throw half away and eat the rest. Wasting money? I don't think so -- what's the difference to my wallet if I eat half or the whole thing?
•One of the best habits I broke was to stop buying a candy bar every time I checked out at a drug or grocery store. I realized that the cheap chocolate they use really isn't that good -- kind of waxy and uninspired -- and they certainly aren't going to stop making KitKats anytime soon, so I'm pretty safe. Cocoa Via bars are amazing and only 2 pts. per.

Woo-hoo! I figured out how to do the bullets! Here are my tips:

• Eat vegetables. I usually double the amount of vegetables called for in any recipe and I eat a salad or vegetable with every meal except breakfast.
• Don't drink beverages with calories.
• Keep fresh fruit on hand for snacks. Start shopping at your local farmers market--you'll get better tasting fruit and veggies for less $$ and you are supporting your local economy.
• If you can afford it, hire a personal trainer. My trainer has really helped me stay motivated and on track both in terms of diet and exercise.
• Plan out what you will eat every day and don't eat anything unless you know it fits in your calorie limit (or pt limit).
• Drink a no-calorie beverage with every meal. Even better if some of those bevages are water.
• As you lose weight, buy clothes that fit. You'll look better in your clothes, feel better about yourself, and people will notice your weight loss more and compliment you.
• Resist the temptation to weight yourself every time you walk past a scale. Always weight at consist times of the day in a consistent manner. Take your measurements so you have another way to measure your progress.

- Barbara

Eat breakfast. It’s great to start your day with it.
Walk as much as possible and take the steps instead of the elevator. I cant stress this enough.
Also I agree don’t be afraid of fats. Just stay away from Saturated fats and the Trans fats.
I also agree on dancing around to your favorite tune. I've been doing that since I started, and so far I lost about 40 pounds.
Making fruit shakes/smoothies is a great alternative to that sugary fruit drinks/shakes.
You can EAT SNACKS like lowfat/low salt popcorn, peanuts, lowfat yogurt, and those 100 calories snacks, just don’t over do it ladies.:D
Lastly dress cute, like you are your goal. Treat yourself, you don’t have to buy expensive clothes too look cute, I've been doing this, and do far I have so much more confidence.

Well good luck ladies.:carrot:

•Write everything down, even if you're way over your points. It will give you something to look back on later and see your improvement!
•A hot mug of tea is a great way to have "something" while you're on the computer or watching TV.
•Always take the stairs -- but if it's too much to tackle at first, try taking them DOWN for starters...

•If you must: buy one regular donut rather than Munchkins, which you will undoudtedly pop one after the other without thinking or counting. At least with the donut you know exactly what you're doing.
•Jimmy Dean frozen Breakfast Ham Scramblers are fabulous and if you use only 1/4 c (which is plenty for one egg), it's no more than 1 pt (plus the egg points).
•DH--my faithful walking partner-- did something stuuupid to his foot and can't walk this morning. Think I'll do our route backward to break the monotony.

When you have to take your small child to the track with you to get your run in, run backward. The little one can keep up and you will work muscles you never knew you had and your heart rate will stay up.

Tips & Tricks - Share Yours!!
 

We all have our little tips & tricks that help us stay on track.

What's yours?

Here's one:

To keep track of your daily water intake:

* Buy a large drinking container (I once found a Rubbermaid drinking container) and fill it up however many times you need to fulfill your daily water intake (i.e. I knew I needed to fill up my container 2.5 times each day, so it was easy to keep track of).

-or-

* If you drink bottled water, keep the bottle caps or labels around so you can count how many you drank during the day.

I'll post more as I think of them.