Track everything. I would track in SP as well as on paper. The paper visual for the entire week helped me to realize very quickly what things I was eating too much of...even when I was within calorie range. In SP tracking you have to scroll through each day and the pattern isn't always visible.
Drink plenty of water. It certainly helps to flush out your body. I drink 8-10 glasses each day minimum (8 oz glasses)
Exercise. When I started I could barely walk from the house to the mailbox. So I worked on being able to do that once a day. Then I would increase from once a day to twice a day. Now I'm up to a few miles every day plus more.
I also cut our red meat. I only eat a good cut of beef once a moth now. The rest of the time it's chicken, fish and pork (once a week). I also have t least one day a week as a no meat day. I'll eat zucchini parm, egg plant parm zucchini spaghetti or something like that.
I also cleaned out my pantry and fridge to remove temptations...out of sight, out of mind.
It's small steps that will add up. Sometimes if you make too many changes all at once, you will start to hate your journey. Do a little each time and you will love what you are doing and see the rewards. Regarding rewards, celebrate each milestone you achieve so you remember how far you have come and the hurdles you have jumped.
You can do this. Your SP family are here to support you too. Reach out - someone is always wiling to answer. 124 days ago
I have to say, the first steps for me were clearing out the pantry, fridge and freezer of all non-nutritional foods.
Always menu planned and made my shopping list @ the same time. Always take the shopping list with and avoid those "aisles of temptation" (you know the ones!) It's a heck-uv-a-lot easier to say NO to something in the store than to have to repeatedly listen to the siren all of said foods and have to keep saying NO.
Whole foods. As much as possible avoid the processed foods. And avoid sugary drinkis. I was shocked to learn how many calories I was drinking!
That's where I started. And exercise, too. Walk, walk, walk -- still do that to this day (joined in 2010).
What works for me (but is sometimes so hard to get started) is being extra vigilant for a few days -- just to get the mindset and momentum going. It involves...... -- tracking everything and staying on lower end of healthy range in calories. -- eating lots of veggies with bulk so I do lots of chewing and feel full. (like a very large salad with olive oil & balsamic vinegar for dressing) -- getting at least the recommended amount of lean protein. (for me this usually means protein powder smoothie, Greek yogurt, veggie protein crumbles) -- definitely exercise (cardio & strength)
After I have 2 or 3 good days like this under my belt, then it gets easier. Even if I've not moved down on the scale, my stomach feels better -- not so bloated. The exercise is a mood lifter, too. I feel lighter and more optimistic, and it's so much easier to find pleasure in eating the healthy foods I'm choosing and continuing to get exercise in just for the way it makes me feel so good. Using the food tracker is a huge help. I try to stick to the lower range for those first few days, then gradually add a little if I want. I notice Christine mentioned no alcohol -- that's the road I've taken, too. I found that my nightly glass(es) of wine were not only adding calories, but increasing my appetite, and making me temporarily not care about losing those pounds I was working on.
I lost my weight the old fashioned way. Walking every single day at least 2 miles. No alcohol because it is not worth the calories, still don't drink because I like my sweets, and I cannot do both. And always remember that you cannot outrun a bad diet. If you stress eat meditation helps. 125 days ago