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    GONABFIT   43,564
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What I've learned so far... Tips, Lessons 2013

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Thursday, January 17, 2013

Hey guys,

I'm taking some time to briefly write down what I've learn so far this year and what I think will help me reach my goals. This may be helpful to you, but it may not. Either way, I am going to try to document my journey so I can have a set of guidelines to follow.

1. I have got to MAKE time to eat healthy. For me, this includes going to the grocery store at least once a week. I don't like grocery shopping and I work so much I generally grab food to go at least 4-5x/week. I choose healthier foods sometimes but still.
-Solution: Pick a day for grocery shopping. Make a list of foods I can eat regularly, memorize the list and get a routine going.
- Once a week sit down and think of a "menu"
- I cook really well, I just am so busy in residency that I may have to Batch cook twice a week and add side items on the in between days


2. If I have healthy foods, I WILL EAT THEM. If given a choice I always eat healthier foods like fruit/veggies. For instance if I am at a breakfast and there are fried things, donuts, bagels, fruits, eggs, etc. I will likely eat the fruit and lighter items. But, if I'm home and nothing is available I will go to the fastfood joint and get something quick.
- when I go grocery shopping, buy healthy foods.
- have them available, so the choice is easier

3. I love working out. This has always been the case. I will try to workout 3 mornings a week so I can get extra energy and feel "accomplished" before the day starts. I workout pretty much every day, sick or not. I take breaks when I need to but try to stay active.
- I am wearing a Fitbit pedometer to push myself on the days I don't want to do an official workout.
- This is a strength of mine. :)


4. I have GOT to get sleep at night. About once a week I have to work a full 24 hour shift. That means I get no sleep. That is non-negotiable. But, on the other nights I can go to bed at a decent time and then I'll feel well rested and can get up and exercise.

5. If I plan my meals ahead of time AND pack a lunch, I will better be able to control my diet. I have a hard time sticking to my meal plans. I do not have an issue with OVEREATING , I very rarely eat more than half of my meal especially if I go out. But I recently learned in November/Dec that I have several hormonal issues that are going to make it more difficult for me to lose weight. Therefore, I can't keep eating how I used to AND I need to be proactive about it.

6. Before I eat, I have to think. I do not want to go through this year working on my goals EVERY DAY and never get there. So while I can return to eating foods that are not entirely healthy as a treat or occasionally, I do need to limit these things now. I used to be addicted to french fries, I am not anymore. But, I do not have to eat french fries EVERY time I get a craving... I know what they taste like. They will taste the same. And, if I am planning my meals and I really want them I can put them in the meal plan for the next day.

7. I need to eat every 3-4 hours. When I did this consistently last time I tried to lose weight, it worked! I felt better. My body gets hungry on schedule anyway so I may as well do what it wants. :)

8. Drink water. I don't enjoy sodas juices etc. I have them occasionally but always opt for the lower/diet version. I usually stick to water. Working on drinking unsweet tea and coffee with less sugar.

I may keep my sugared coffee in the morning and use splenda if I drink another cup later in the day.

:)
OK, that's all I have so far. I am working on losing the next 5 lbs. :) Hope you all are doing well. Have you learned anything new that works for you?
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  Member Comments About This Blog Post:

BARBARAJ73 1/18/2013 4:45PM

    Great list - love tips! emoticon

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OKGOATGAL 1/18/2013 4:37PM

  I'm an am workout person too. Nothing gets the day off to a positive start for me better than a butt kicking workout before work!

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BETABE 1/18/2013 4:37PM

    emoticon emoticon emoticon emoticon

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LTMURPHY7 1/18/2013 4:32PM

  emoticon emoticon

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HEARTS116 1/18/2013 4:22PM

    emoticon emoticon emoticon

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FOXFIRENDTS 1/18/2013 4:20PM

    emoticon

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PATRICIAANN46 1/18/2013 4:14PM

  Great suggestions.............
emoticon very much!!!

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AJB121299 1/18/2013 4:04PM

    Nice

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DEANNAMB33 1/18/2013 4:03PM

  I love it. I have a similar list ... and I just mentally check it off every day!

Thanks for sharing and keep up the good work!

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FLRED12 1/18/2013 4:01PM

  Excellent plan! emoticon

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KALLIE1958AR 1/18/2013 3:54PM

    emoticon emoticon

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MICKEYH 1/18/2013 3:49PM

    emoticon emoticon

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SUGAR0814 1/18/2013 3:48PM

    emoticon emoticon

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JUDSTERF 1/18/2013 3:36PM

    emoticon emoticon

Judy

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SEEINGCLEARLY53 1/18/2013 3:09PM

    Planning is key! emoticon

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JANETTEB553 1/18/2013 3:02PM

    emoticon

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GONABFIT 1/18/2013 2:50PM

    Im a doctor and in residency... So 24 hour shifts are legal here. not good for sleep though. This is actually a decrease in hours we used to do 36...

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TRACYLYNN853 1/18/2013 2:42PM

    Great Tips!

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TRACYLYNN853 1/18/2013 2:40PM

    Great Tips!

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TRUCKER72 1/18/2013 2:38PM

    What job do you do that requires you to work 24 hours straight without sleep? It doesn't sound 'legal' or safe. Are you on-call? I'm asking because overnight awake shifts are notorious for destroying your health - regardless of how 'well-rested' you are on your days off.

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JUSGETTENBY42 1/18/2013 2:06PM

    emoticon

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UWPALUM 1/18/2013 1:58PM

    Great tips! And you could have been writing them for me as well! Keep up the great work!

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LADYJAY714 1/18/2013 1:58PM

    Thanks for sharing! Wonder tips and plan... I will try to incorporate a few in my current routine :]

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LRSILVER 1/18/2013 1:49PM

    emoticon

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NELLBELLA26 1/18/2013 1:46PM

    Great tips and lessons from the previous year. When you know better, you do better. As for thinking before you eat, you can always apply the HALT method. Before you eat something, ask yourself if you are Hungry (H), Angry (A), Lonely (L) or Tired (T)? This helps us not overeat because of emotional triggers.
Love the blog and need to apply some of those myself, mostly the planning my meals. I've gotten much better, but could still improve.
Here's to the best year we've seen yet! 2013! Enjoy your weekend. emoticon emoticon

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LOSE2CRUIZE 1/18/2013 1:45PM

    Thanks for sharing!!

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SUSANELAINE1956 1/18/2013 1:40PM

    This is a very reasonable approach. Thanks for sharing. emoticon

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DURANGOREDDOG 1/18/2013 1:28PM

    All of your suggestions lead to success. Thanks for sharing and know that You Can Do It!

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GOING-STRONG 1/18/2013 1:25PM

    Only additional suggestion I can make is to WRITE down everything you eat. It helps you stay accountable and also keeps you from any mindless nibbles if you have to keep track in a log.

emoticon

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VICTUS_GIRLANYA 1/18/2013 1:23PM

    emoticon

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JLLOVETT 1/18/2013 1:16PM

    Picked up several pointers emoticon

emoticon

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DIANNEMT 1/18/2013 1:10PM

    Good ideas. Yes--you need to PLAN for the grocery store or you won't get what you need!

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AGENTMNA 1/18/2013 1:03PM

    emoticon emoticon

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FITWITHIN 1/18/2013 12:58PM

    emoticon Great plan! emoticon

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WEGENERCS 1/18/2013 12:57PM

    Well articulated article!

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JESSICA426 1/18/2013 12:56PM

  Great Blog! Thanks for sharing your experience with us. I was able to take notes on some very good tips.

Comment edited on: 1/18/2013 12:57:19 PM

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BARBARASDIET 1/18/2013 12:52PM

    emoticon

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GRACEBELL 1/18/2013 12:45PM

    Great ideas..thanks

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VFJF22051 1/18/2013 12:33PM

    Great Blog, thanks for sharing. emoticon

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HANSBRINK 1/18/2013 12:33PM

  Sounds like a good plan.

I like your comment: " I do not want to go through this year working on my goals EVERY DAY and never get there." I feel that way to when I work on some of my goals.

And, your french fry example was great. I need to remind myself of that when I get Burger King coupons in the mail. Something prompts me to run out and buy a Whopper burger, thinking I'll never get a deal like that again. And the burger tastes the same as when I got the Whopper using the last coupon they sent.

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GRIZ1GIRL 1/18/2013 12:31PM

    Awesome! YAY! Keep doing it! :)

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IAMAGEMLOVER 1/18/2013 12:19PM

    great plan. emoticon

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ALIHIKES 1/18/2013 12:14PM

    Great suggestions, thanks for sharing!

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BUSMOM27 1/18/2013 12:11PM

    tips are always welcome. thanks!

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UK_TORONTO 1/18/2013 12:11PM

  Thank you for inspiring others. emoticon

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JIBBIE49 1/18/2013 12:07PM

    Great to see your blog featured in the Spark Mail. What an honor. emoticon

You're right about packing your food and taking it with you. THAT is a huge help.

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PYNETREE 1/18/2013 12:04PM

    emoticon You can definitely stick to these goals!

Smart goals and good planning!

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SJKENT1 1/18/2013 11:38AM

    Great plan


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GLORIAMAJDI 1/18/2013 11:35AM

    This is sooooo me! Thank you for your insight and ideas. I agree!


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DOBSONSM 1/18/2013 11:24AM

    emoticon

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