Things I've learned over the last year...
1. Keep a healthy snack in the car. Whether you're just driving back and forth to work, or you'v got a busy day full of running errands, having something at your fingertips will keep you from making those spontaneous/habitual stops at your favorite fast food drive-thrus. Almonds, other nuts, or trail mix are my choices.
2. Keep your purse/wallet in the trunk. If you have to stop the car, get out, and get your purse/wallet out of the trunk, you'll really think hard about whether that taco, or those fries, are really worth it.
3. 1:1 protein/carb ratio. This is key! You want carb and protein grams to be as close to each other as possible. The more protein the better. It will fill you up and keep you satisfied for longer, plus give your body the fuel it needs to burn that fat! Take a look at that protein bar you're eating. I bet the carbs are twice (or more) the amount of the protein. Throw it away. It's not going you any good. A good one I've found: Pure Protein chocolate peanut butter.
4. Walking is the best exercise. Try for 30-45 minutes at least 3 days a week.
5. Water, water, water!! Seriously. Drink water! A lot of times when we feel hungry, what we really are is thirsty. Before you eat something, drink a big glass of water and see if that curbs the "hunger."
6. Weight is just a number. We've become obsessed, as a society, with the scale. Try to pay more attention to inches lost, how your clothes fit, and how you feel overall.
7. Keep fruit on hand to combat those late afternoon, or evening, sugar cravings.
8. Pay attention to calories and serving sizes. You'll be amazed at how many calories some things have, and how small serving sizes actually are. It will really help you start making better choices once you start paying attention to both of those things.
9. Don't reward yourself with food. Decide how often you are going to reward yourself for reaching goals (every 5 pounds, 10 pounds, etc.) and set appropriate rewards: thing you want, or enjoy, that you don't often do or get. Example: 5 pounds lost = something for $5 like a matinee movie, or a couple new nail polish colors. 10 pounds lost = something for $10 like a new outfit from Goodwill on a half-off Saturday. 25 pounds lost = something for $25 like a pedicure. And so on...
10. Find and develop a new hobby or talent. When you're busy doing something you're less likely to fall back to the default of eating because you're bored.
11. When you know you're going out to eat, look at the menu online beforehand. Make a decision of what you're going to order before you even get to the restaurant so you don't spend extra time looking at the menu and facing the temptation to order something less healthy.
12. The change has to come from within. If you find yourself cheating everyday, or unable to commit fully, chances are you're not ready. It's time to be brutally honest with yourself. Try to find out what your underlying reasons are for being overweight and don't be afraid to confront them and seek outside, professional help if needed. It's time!
