Showing posts with label Exercising. Show all posts
Showing posts with label Exercising. Show all posts
Sunday, October 19, 2014
Color Run! 2014 in Memory of Daddy
It occurred to me yesterday that I never shared my pics from the Color Run here! And considering I jogged it with my mom and 3 kids (3 GENERATIONS of family!!) and in memory of my Father, it is definitely an achievement I want to share. So here are the album pages that share quite a bit of how I felt and how we looked on that special day. Love, Eva
Saturday, July 26, 2014
"And I'm still going!!!"
"And I'm still going!!!" That's what my daughter said during her first 5K after we had waded through a creek almost waist deep for me, and definitely waist deep for her. I love this attitude. Really, that's all that matters. That we never give up. I started trying to get in shape a little over 2 years ago. I have made a lot of progress. I've had set backs, and gained back weight I lost. But I worked hard and lost it again, and have kept it off. I'm not at my goal weight yet, but "I'm still going!!!" I'm not giving up. I'm enjoying living a healthier life, and it's not going to stop!
It's so good for us to step out of our comfort zones and push the boundaries of what we think we can do. I'm proud of my mom and my daughter for doing just that and joining me on this "Skirt in the Dirt" 5K, They are inspiring and together we can get through and achieve anything! So can you!
Love, Eva
Before the race...
A little more than half -way through we were on path right by my car so I grabbed the camera!
A team mate finished and was kind enough to take the camera from me so I could be in some photos!
At the finish!
The whole Birthday Bash Team!
I'll run for that!
Best race EVER!
Monday, June 30, 2014
The Fitness Part of Getting Fit...Mommy Goals!
I know for me exercising is the cherry on top that leads to me feeling strong, slim and confident. I like the slight soreness. I feel proud knowing I stretched my body and pushed it a little farther than I would have otherwise. BUT FOR SOME REASON I DON'T MAKE IT A PRIORITY!!!
I don't know why.
I mean, I am a STAHM of 3, and that does keep me busy.
There's the interruption of kids while I work out, the tiredness at the end of the day if I try to wait till they are in bed to work-out, and then even more tiredness in the morning if I try to get up early. But STILL!!! I'm always so happy when I've completed a workout, yet that only happens every few days. Why? If it's moving me toward my goals of being healthier, why don't I make it a priority.
I think it's because I want instant-gratification. I want to see that scale drop right now. And the truth is it doesn't work that way. Health and weight-loss progress takes an investment. It means minutes, and hours and days of making up for wasted time.
So, I am rededicating myself. This week, 30 mins a day is all I'm shooting for. That's not asking too much. I've done it before, and I can do it again....I think...I hope...AAAAHHH!!!! I want to!!!!
It's such a hard trade off. Some days fighting the kids to get "me-time" isn't worth it. I explode because they need me every 30 seconds or try to ask me questions in the middle of a set of push ups, when I'm red faced and beyond out of breath. SO this goal has to have some reality checks.
First, I will get my exercise stuff set up and then get the kids set up with some quiet time activities and snacks. Then I will IMMEDIATELY start working out. No Facebook or blog checking. No phone calls or texts. I will already have water ready and be dressed to work-out so no wandering around the house and getting distracted. I think this precaution will maximize my time so I can get the most work-out done.
Also, I need to be realistic and expect some interruptions. And that's OK. I love my kids and they are the number one reason I am trying to be healthier and more fit. So "Something is better than nothing." Some work out is better than none, and I know if I freak out and explode out of frustration then my work-out will definitely get cut short. So EXPECT interruptions, put what's most important first i.e. the kids, handle them gracefully, and move on. Literally, MOVE IT and start working out again!
Of course I also exercise with the kids, and there is always an open invitation for them to join me, but there are some things I like to do on my own too. Besides it really isn't possible for me to exercise too much with a little work out on my own and some play time with the kids at the park or on the trampoline. If exercise is my cherry on top, then I would like LOTS of cherries on top! Here's to lots of exercising this week!
Love,
Eva
I don't know why.
I mean, I am a STAHM of 3, and that does keep me busy.
There's the interruption of kids while I work out, the tiredness at the end of the day if I try to wait till they are in bed to work-out, and then even more tiredness in the morning if I try to get up early. But STILL!!! I'm always so happy when I've completed a workout, yet that only happens every few days. Why? If it's moving me toward my goals of being healthier, why don't I make it a priority.
I think it's because I want instant-gratification. I want to see that scale drop right now. And the truth is it doesn't work that way. Health and weight-loss progress takes an investment. It means minutes, and hours and days of making up for wasted time.
So, I am rededicating myself. This week, 30 mins a day is all I'm shooting for. That's not asking too much. I've done it before, and I can do it again....I think...I hope...AAAAHHH!!!! I want to!!!!
It's such a hard trade off. Some days fighting the kids to get "me-time" isn't worth it. I explode because they need me every 30 seconds or try to ask me questions in the middle of a set of push ups, when I'm red faced and beyond out of breath. SO this goal has to have some reality checks.
First, I will get my exercise stuff set up and then get the kids set up with some quiet time activities and snacks. Then I will IMMEDIATELY start working out. No Facebook or blog checking. No phone calls or texts. I will already have water ready and be dressed to work-out so no wandering around the house and getting distracted. I think this precaution will maximize my time so I can get the most work-out done.
Also, I need to be realistic and expect some interruptions. And that's OK. I love my kids and they are the number one reason I am trying to be healthier and more fit. So "Something is better than nothing." Some work out is better than none, and I know if I freak out and explode out of frustration then my work-out will definitely get cut short. So EXPECT interruptions, put what's most important first i.e. the kids, handle them gracefully, and move on. Literally, MOVE IT and start working out again!
Of course I also exercise with the kids, and there is always an open invitation for them to join me, but there are some things I like to do on my own too. Besides it really isn't possible for me to exercise too much with a little work out on my own and some play time with the kids at the park or on the trampoline. If exercise is my cherry on top, then I would like LOTS of cherries on top! Here's to lots of exercising this week!
Love,
Eva
Friday, May 31, 2013
Off To The Pool Through Grandma-Eva's Eyes
Today was the last day of school for my 1st grader Sophia, and the kids have requested that we go to the pool to celebrate.
Currently, I am at least 15 lbs heavier than I want to be. Really, I would like to be about 30 lbs lighter, but who's countin?. :) Since I've just been trying to stay sane I haven't been focusing as much on losing the weight like I was last spring (when I lost 27 lbs! woo!woo!,) but I'm excited to start working on that again.
Still, today, I am not going to be losing 15 lbs. LOL
Weight is another big issue for me, or size, because most of my life it wasn't. I was active, healthy, slim and loved it. it wasn't difficult. Then I had 3 kids during which I was sick CONSTANTLY. The only way I wasn't puking was if I had something in my stomach, so I was nibbling on something CONSTANTLY. Usually breads and crackers. I know, really nutritious. :)
Now my youngest is almost 2, and it's been hard to curb the eating habits I developed while pregnant, which only worsened with stress, late-night eating while editing photos for my home business (Forget-Me-Not Fotography Like us on Facebook!) and giving in to my husband's poor, mid-west eating habits of cheese, meat and more cheese. He even (I DO LOVE HIM!) makes his trademark "Fried Cheese." :) I know I can lose the weight with Weight Watchers (a program I've used before) but I really just want to get to that happy physical place by exercising and eating right and just being accountable to me.
Anyway, along the way I have really not liked being in pictures or swimsuits. You never realize how big you are until you see yourself in a swimsuit or a picture. It's like physical evidence of all the binging and poor choices you've made staring back at you. And those hips don't lie! I don't think there is an ideal size or that everyone should look the same. I DON'T. I just know I can be taking better care of myself.
That all being said, it's important for me to be in pictures with my kids. I treasure the pictures I have with my own family so much. So my current mental mantra for finally being a little more comfortable in pictures is "I'll be bigger later." Let me explain. :)
Since I'm always "planning" on getting in better shape, I've often thought to myself, "I'll be skinnier later so I'll just be in pictures then..." Has anyone else ever thought that? Please tell me I'm not the only one. Well, then one day I was looking at pictures of my mom and me when I was a munchkin and she looked great!
Not that she doesn't now, she's beautiful! But we do tend to age with age...so it was special to see her younger and looking so alive with us kids. Even though she, at that point in time, didn't like her hair or was a little self-conscious of her smile, she was smiling anyway. Making a slideshow of her and us for Mother's Day was so rewarding and only possible because she smiled for the camera (even though she ALSO DID NOT WANT TO BE in the pictures.) If you would like to see that slideshow it's here (Warning: If you are a mother you might need to have some kleenex ready...)
So I figure, however I look now, whenever in the future I am seeing that picture I WILL LOVE IT! Compared to future-Eva, I will be younger in today's pictures. Today's Eva has all her teeth! My skin will be smoother now than how it is later. I'm sure the "cottage cheese" I've got now will be nothing compared to later. :) And even if I'm 15 lbs or 30 lbs bigger than I want to be right now, I'm sure someday "I'll be bigger later." And that's not a bad thing. There is a season and time for all things, but not for being so self-conscious we don't let ourselves fully live life. :)
I no longer always look at myself through today's-judging-Eva eyes. I look at myself through Grandma or even Great-Grandma-Eva's eyes. And according to her, I'm a hottie! :) Seriously, the old Eva would NOT have wanted a picture with her daughter on the last day of school and I'm SO glad I have that to treasure.
So I'm off to get all ready for the pool. And I am going to enjoy every moment of it, white legs, farmer's tan and all! LOL Luv, Eva
Currently, I am at least 15 lbs heavier than I want to be. Really, I would like to be about 30 lbs lighter, but who's countin?. :) Since I've just been trying to stay sane I haven't been focusing as much on losing the weight like I was last spring (when I lost 27 lbs! woo!woo!,) but I'm excited to start working on that again.
Still, today, I am not going to be losing 15 lbs. LOL
Weight is another big issue for me, or size, because most of my life it wasn't. I was active, healthy, slim and loved it. it wasn't difficult. Then I had 3 kids during which I was sick CONSTANTLY. The only way I wasn't puking was if I had something in my stomach, so I was nibbling on something CONSTANTLY. Usually breads and crackers. I know, really nutritious. :)
Now my youngest is almost 2, and it's been hard to curb the eating habits I developed while pregnant, which only worsened with stress, late-night eating while editing photos for my home business (Forget-Me-Not Fotography Like us on Facebook!) and giving in to my husband's poor, mid-west eating habits of cheese, meat and more cheese. He even (I DO LOVE HIM!) makes his trademark "Fried Cheese." :) I know I can lose the weight with Weight Watchers (a program I've used before) but I really just want to get to that happy physical place by exercising and eating right and just being accountable to me.
Anyway, along the way I have really not liked being in pictures or swimsuits. You never realize how big you are until you see yourself in a swimsuit or a picture. It's like physical evidence of all the binging and poor choices you've made staring back at you. And those hips don't lie! I don't think there is an ideal size or that everyone should look the same. I DON'T. I just know I can be taking better care of myself.
That all being said, it's important for me to be in pictures with my kids. I treasure the pictures I have with my own family so much. So my current mental mantra for finally being a little more comfortable in pictures is "I'll be bigger later." Let me explain. :)
Since I'm always "planning" on getting in better shape, I've often thought to myself, "I'll be skinnier later so I'll just be in pictures then..." Has anyone else ever thought that? Please tell me I'm not the only one. Well, then one day I was looking at pictures of my mom and me when I was a munchkin and she looked great!
Not that she doesn't now, she's beautiful! But we do tend to age with age...so it was special to see her younger and looking so alive with us kids. Even though she, at that point in time, didn't like her hair or was a little self-conscious of her smile, she was smiling anyway. Making a slideshow of her and us for Mother's Day was so rewarding and only possible because she smiled for the camera (even though she ALSO DID NOT WANT TO BE in the pictures.) If you would like to see that slideshow it's here (Warning: If you are a mother you might need to have some kleenex ready...)
So I figure, however I look now, whenever in the future I am seeing that picture I WILL LOVE IT! Compared to future-Eva, I will be younger in today's pictures. Today's Eva has all her teeth! My skin will be smoother now than how it is later. I'm sure the "cottage cheese" I've got now will be nothing compared to later. :) And even if I'm 15 lbs or 30 lbs bigger than I want to be right now, I'm sure someday "I'll be bigger later." And that's not a bad thing. There is a season and time for all things, but not for being so self-conscious we don't let ourselves fully live life. :)
So I'm off to get all ready for the pool. And I am going to enjoy every moment of it, white legs, farmer's tan and all! LOL Luv, Eva
Tuesday, August 14, 2012
It's Been A While...Some More Sympathy and Support :)
So, it's been a while. I started this journey months before my birthday, after it seemed like our bills were under control and my youngest was sleeping through the night...so I thought. Recently, we've had some surprises with our finances (like our house supposedly under foreclosure...) and Sam decided that sleeping through the night was just fun for a couple weeks and has been back to being awake at random hours.
The only thing that did happen as planned was my birthday- I got older. :) But even that wasn't entirely as planned- my oldest ended up screaming in pain that evening, almost went to the ER but fell asleep with her Daddy singing to her instead. I opened my presents with just my four year-old in attendance. And I didn't mention the ants! Our house has been over run! They are in our cereal boxes, our dishwasher, our shower, our vents, our beds- it's unreal! Ironically, the birthday cake my son chose for me had big plastic ants all over it. :)
So, exercise time has been minimal and for me one poor choice often leads to another. Also, I've had at least one if not two picture sessions a week which means I'm definitely working part-time and not entirely used to that. I'm having to relearn how to balance or juggle it all.
In otherwords, I'm sympathizing with all of you who feel there isn't time or energy to exercise. As someone who enjoys exercising, if there isn't a lot of time and I'm exhausted, it still doesn't happen. Today is the first day in weeks I woke up and did pilates because I crashed in my bed (actually beside it at first because it was covered in laundry) then crawled into bed and didn't get out until morning since Hubby got up for baby. I feel like a new woman!
So, with that little bit of hope and rest I'm sharing some more of that list I started to share months ago. :) My number one is wear a sports bra all day- I hate them, but I'm that much more ready to do some real cardio at any minute I can catch it. The following ideas are from http://www.thepostgame.com/blog/training-day/201206/61-easy-ways-lose-weight Again, I will highlight my faves, but feel free to comment on yours or share some more!
21. Watch your portions. Avoid the buffet line and never supersize. Instead make sure you're following what the nutrition label recommends for a serving.
22. Switch to calorie-free drinks. All calories count, whether they're liquid or solid. So unless it's low-fat milk, opt for tea or water. Or something I was introduced to in the Netherlands -- large bunches of mint, lemon and hot water.
23. Weigh yourself. Studies show daily weigh-ins help enhance weight loss efforts. Don't live and die by the number. And of course a scale doesn’t decipher between fat and lean body mass, but it can still be of benefit to keep things "in check."
24. Eat whole eggs. Daily. A study published a couple years ago showed that those who ate whole eggs versus a bagel for breakfast ate less at the next meal. A similar study showed eating whole eggs increases HDL (good) cholesterol.
25. Eat breakfast. A review published in the American Journal of Clinical Nutrition showed that those who eat breakfast are more successful with long-term weight maintenance. Other research has shown the same for weight loss. Grab hardboiled eggs, scrambled eggs, Greek yogurt, a piece of fruit and handful of nuts, or make a smoothie. It doesn't have to be fancy.
26. Eat the bulk of your meals in the A.M. Then eat progressively less throughout the day. A study published in the Journal of Nutrition showed that eating most of your calories earlier in the day positively influences weight changes.
27. To burn more calories, stay upright. This means not sitting in front of a computer, TV, phone, etc., all day. Stand and you'll burn more and be more productive. This could even save your life. Discover Why Your Office Chair is Killing You.
28. Use the stairs. That's right: Skip the escalator and elevator. This won't make or break success, but every little bit helps. So get in all the movement you can.
29. Eat low-energy, dense foods. These are foods that are high in water and lower in calories, such as fruit, veggies, soups, and salads. Studies at Penn State University have showed that the inclusion of these foods helps individuals eat less total calories overall.
30. Don't grocery shop hungry. If you do, you'll buy everything in the aisle -- instead of sticking to your list. And most of the time, the foods you buy when hungry will be the kinds that sabotage your weight loss efforts.
31. Replace side dishes with steamed veggies. Restaurants will often allow you to substitute the fries or chips with steamed veggies. All you have to do is ask.
32. Bake, don't fry.
33. Use the fat-burner in your backyard: Your grill. (And make sure you have a copy of Grill This, Not That! -- the extraordinary guide to grilling that can help you lose 10, 20, 30 or more pounds.)
34. Order dressing on the side. But here's the bigger secret: Dip your fork in dressing, and then in the salad. This saves a ton more dressing than if one was to order it on the side, and the pour the entire cup on the salad anyway. Fewer calories equal less weight.
35. In the airport: Carry your luggage, don't roll it. Again, not a deal breaker in terms of success -- just another way to increase energy expenditure.
36. Skip the "Venti lattes" and opt for plain coffee. (Or better yet, tea.) Those extra large "designer" coffees can pack a belly-inflating 500 or more calories per serving!
37. Embrace oats. Plain rolled oats will help fill you up more than the high sugar breakfast counterparts. Moreover, one serving provides a lot less calories than the sugar coated alternatives.
39. Laugh often. A study presented at the European Congress on Obesity found those who laughed hard for approximately 10 to 15 minutes each day burned an additional 10 to 40 calories/day. Multiply that by 365 and those calories can add up!
40. Leave something on your plate at the end of the meal. Every little bit counts.
41. When out to eat, split a meal. The portions are usually big enough to feed a family.
42. Skip dessert.
43. Don't socialize around the food tables at parties. You're more
likely to munch mindlessly, even though you may not be hungry.
44. Don't eat your kid's leftovers. Every little bit of food adds up, including what we call "BLTs" (bites, licks and tastes). SERIOUSLY! :)
45. Keep chips, dips, and other high fat junk foods out of the house. It's not about willpower; it's about being realistic.
46. If you have a dog, take him for a walk. It's better for both him and you than just letting him out the back. (Bonus: He'll love you even more!)
47. If you don't have a pet, offer to walk a neighbor's dog. Make friends; lose weight.
48. Use smaller plates and bowls. There will be less room for you to fill up and it makes less food seems like more.
49. Skip buffets. It's a foregone conclusion: If you don't, you'll feel like you have to get your money's worth and overeat. For more instant weight-loss secrets – delivered to your inbox every day -- sign up for the FREE Eat This, Not That! newsletter.
50. Slow down. It takes approximately 15 to 20 minutes for your stomach to sense it's full. If you wolf down your food like a starving dog, you'll likely out-eat your hunger.
51. Decrease your food intake by 100 calories per day. Theoretically this translates to losing nearly one pound per month (1 lb = 3,500 calories) -- with hardly any effort.
52. Buy a pedometer and accumulate at least 10,000 steps each day.
53. When possible, walk or bike to do your errands.
54. Don't buy in bulk. The more that is there, the more that you'll eat.
55. Plan ahead. If you fail to plan, you plan to fail.
56. Keep some healthy snacks -- like nuts -- in your glove compartment so you're prepared at all times.
57. Take before pictures.
58. Get new friends. If your friends prefer pizza, wings, nachos and beer on a regular basis, find one's who are like-minded and want to be healthy. Research has suggested that friends enhance (or can hurt) success.
59. Put yourself first. Many people (women in particular) put everyone else ahead of themselves and let their health fall by the side.
60. Remember: It's not all or nothing. If you fall off the bandwagon, jump right back on. Don't let yourself continue to fall until all progress has been lost.
61. Wake up early to exercise. You're more likely to get it done if you don’t wait until after work.
Looking for more than simple lifestyle tweaks? Discover the doctor-approved eating and fat-loss guide in Dr. Travis Stork's best-selling book, The Lean-Belly Prescription.
-- Chris Mohr, Ph.D., R.D., is a registered dietitian and nutrition consultant, and the owner of MohrResults.com.
It's kind of funny. I love and use a lot of these ideas, which is probably why I've lost 25 pounds. I know that I'm not at my "goal weight" of 140, but I also recognize that I am healthier so there's not as much pressure to really work hard at making healthy choices. But I NEED TO! Would you drive your car around on empty? No way! And when I don't make healthy choices I have less energy. So back to taking care of my family by taking care of me. I will let you know how that goes with ants, waking babies, part-time working and whatever else surprises us in the near future. :) Love, Eva
The only thing that did happen as planned was my birthday- I got older. :) But even that wasn't entirely as planned- my oldest ended up screaming in pain that evening, almost went to the ER but fell asleep with her Daddy singing to her instead. I opened my presents with just my four year-old in attendance. And I didn't mention the ants! Our house has been over run! They are in our cereal boxes, our dishwasher, our shower, our vents, our beds- it's unreal! Ironically, the birthday cake my son chose for me had big plastic ants all over it. :)
So, exercise time has been minimal and for me one poor choice often leads to another. Also, I've had at least one if not two picture sessions a week which means I'm definitely working part-time and not entirely used to that. I'm having to relearn how to balance or juggle it all.
In otherwords, I'm sympathizing with all of you who feel there isn't time or energy to exercise. As someone who enjoys exercising, if there isn't a lot of time and I'm exhausted, it still doesn't happen. Today is the first day in weeks I woke up and did pilates because I crashed in my bed (actually beside it at first because it was covered in laundry) then crawled into bed and didn't get out until morning since Hubby got up for baby. I feel like a new woman!
So, with that little bit of hope and rest I'm sharing some more of that list I started to share months ago. :) My number one is wear a sports bra all day- I hate them, but I'm that much more ready to do some real cardio at any minute I can catch it. The following ideas are from http://www.thepostgame.com/blog/training-day/201206/61-easy-ways-lose-weight Again, I will highlight my faves, but feel free to comment on yours or share some more!
21. Watch your portions. Avoid the buffet line and never supersize. Instead make sure you're following what the nutrition label recommends for a serving.
22. Switch to calorie-free drinks. All calories count, whether they're liquid or solid. So unless it's low-fat milk, opt for tea or water. Or something I was introduced to in the Netherlands -- large bunches of mint, lemon and hot water.
23. Weigh yourself. Studies show daily weigh-ins help enhance weight loss efforts. Don't live and die by the number. And of course a scale doesn’t decipher between fat and lean body mass, but it can still be of benefit to keep things "in check."
24. Eat whole eggs. Daily. A study published a couple years ago showed that those who ate whole eggs versus a bagel for breakfast ate less at the next meal. A similar study showed eating whole eggs increases HDL (good) cholesterol.
25. Eat breakfast. A review published in the American Journal of Clinical Nutrition showed that those who eat breakfast are more successful with long-term weight maintenance. Other research has shown the same for weight loss. Grab hardboiled eggs, scrambled eggs, Greek yogurt, a piece of fruit and handful of nuts, or make a smoothie. It doesn't have to be fancy.
26. Eat the bulk of your meals in the A.M. Then eat progressively less throughout the day. A study published in the Journal of Nutrition showed that eating most of your calories earlier in the day positively influences weight changes.
27. To burn more calories, stay upright. This means not sitting in front of a computer, TV, phone, etc., all day. Stand and you'll burn more and be more productive. This could even save your life. Discover Why Your Office Chair is Killing You.
28. Use the stairs. That's right: Skip the escalator and elevator. This won't make or break success, but every little bit helps. So get in all the movement you can.
29. Eat low-energy, dense foods. These are foods that are high in water and lower in calories, such as fruit, veggies, soups, and salads. Studies at Penn State University have showed that the inclusion of these foods helps individuals eat less total calories overall.
30. Don't grocery shop hungry. If you do, you'll buy everything in the aisle -- instead of sticking to your list. And most of the time, the foods you buy when hungry will be the kinds that sabotage your weight loss efforts.
31. Replace side dishes with steamed veggies. Restaurants will often allow you to substitute the fries or chips with steamed veggies. All you have to do is ask.
32. Bake, don't fry.
33. Use the fat-burner in your backyard: Your grill. (And make sure you have a copy of Grill This, Not That! -- the extraordinary guide to grilling that can help you lose 10, 20, 30 or more pounds.)
34. Order dressing on the side. But here's the bigger secret: Dip your fork in dressing, and then in the salad. This saves a ton more dressing than if one was to order it on the side, and the pour the entire cup on the salad anyway. Fewer calories equal less weight.
35. In the airport: Carry your luggage, don't roll it. Again, not a deal breaker in terms of success -- just another way to increase energy expenditure.
36. Skip the "Venti lattes" and opt for plain coffee. (Or better yet, tea.) Those extra large "designer" coffees can pack a belly-inflating 500 or more calories per serving!
37. Embrace oats. Plain rolled oats will help fill you up more than the high sugar breakfast counterparts. Moreover, one serving provides a lot less calories than the sugar coated alternatives.
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39. Laugh often. A study presented at the European Congress on Obesity found those who laughed hard for approximately 10 to 15 minutes each day burned an additional 10 to 40 calories/day. Multiply that by 365 and those calories can add up!
40. Leave something on your plate at the end of the meal. Every little bit counts.
41. When out to eat, split a meal. The portions are usually big enough to feed a family.
42. Skip dessert.
43. Don't socialize around the food tables at parties. You're more
likely to munch mindlessly, even though you may not be hungry.
44. Don't eat your kid's leftovers. Every little bit of food adds up, including what we call "BLTs" (bites, licks and tastes). SERIOUSLY! :)
45. Keep chips, dips, and other high fat junk foods out of the house. It's not about willpower; it's about being realistic.
46. If you have a dog, take him for a walk. It's better for both him and you than just letting him out the back. (Bonus: He'll love you even more!)
47. If you don't have a pet, offer to walk a neighbor's dog. Make friends; lose weight.
48. Use smaller plates and bowls. There will be less room for you to fill up and it makes less food seems like more.
49. Skip buffets. It's a foregone conclusion: If you don't, you'll feel like you have to get your money's worth and overeat. For more instant weight-loss secrets – delivered to your inbox every day -- sign up for the FREE Eat This, Not That! newsletter.
50. Slow down. It takes approximately 15 to 20 minutes for your stomach to sense it's full. If you wolf down your food like a starving dog, you'll likely out-eat your hunger.
51. Decrease your food intake by 100 calories per day. Theoretically this translates to losing nearly one pound per month (1 lb = 3,500 calories) -- with hardly any effort.
52. Buy a pedometer and accumulate at least 10,000 steps each day.
53. When possible, walk or bike to do your errands.
54. Don't buy in bulk. The more that is there, the more that you'll eat.
55. Plan ahead. If you fail to plan, you plan to fail.
56. Keep some healthy snacks -- like nuts -- in your glove compartment so you're prepared at all times.
57. Take before pictures.
58. Get new friends. If your friends prefer pizza, wings, nachos and beer on a regular basis, find one's who are like-minded and want to be healthy. Research has suggested that friends enhance (or can hurt) success.
59. Put yourself first. Many people (women in particular) put everyone else ahead of themselves and let their health fall by the side.
60. Remember: It's not all or nothing. If you fall off the bandwagon, jump right back on. Don't let yourself continue to fall until all progress has been lost.
61. Wake up early to exercise. You're more likely to get it done if you don’t wait until after work.
Looking for more than simple lifestyle tweaks? Discover the doctor-approved eating and fat-loss guide in Dr. Travis Stork's best-selling book, The Lean-Belly Prescription.
-- Chris Mohr, Ph.D., R.D., is a registered dietitian and nutrition consultant, and the owner of MohrResults.com.
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