Dot to Trot

My world is expanding as my butt is shrinking!

My 5 Rock’em Sock’em Weight Loss Habits

I love finding these little notes. Its another way to see how far I've come on my weight loss journey.

I love finding these little notes. It’s another way to see how far I’ve come on my weight loss journey.

Cleaning my home office, I found an old list of food habits I wanted to break. While not as angry as my Why I Want To Lose Weight List, it’s clear I wasn’t in a happy place when I started my journey.

No wonder I was miserable. Drinking 6-8 12-ounce cans of coke a day. Eating out daily for lunch and 3-4 times for dinner. Skipping breakfast. Sitting at a desk all-day and sitting on a couch to watch TV all night.

Yeah, I can see why my attitude was so bad. I was killing myself.

The good news is I broke those habits. The great news is I kicked them to the curb with five awesome food habits:

1. Water…a lot of water – I went cold turkey and just stopped drinking coke. The key for me was carbonated water. I missed the fizz not the caffeine. Fizzy water also made it easier for me to drink enough water each day.  Let’s face it plain old tap water is just so…boring. Now if I really need caffeine, I’ll drink unsweetened ice tea.

Tips to Create Habit:

  • Add lemon, lime or orange slices to your water for flavor.
  • Eat spicy food you’ll reach for the water.
  • Make a point of carrying water with you.
  • Try Waterlogged, an app to help you drink more high quality H2O.

2. Getting Active – I didn’t want my workouts on my “to-do” list. I made working out a priority, scheduling it in my calendar. I wanted exercise to become embedded in my daily routine, like brushing my hair. Now going from couch potato to active didn’t happen over night, although I tried. It took time and persistence. But when I started seeing the results – more energy, flexibility, stamina and weight loss – it got easier.

Tips to Create Habit:

  • Always start slow, like no more than 5 – 10 minutes if you are sedentary. Best way to avoid injury and avoid being discouraged right off the bat.
  • Find the right exercise for you – If you do something you hate you won’t stick with it. I hate aerobics classes. So I tried a spin class and love it. Now I so the class 3-4 times a week.
  • Phone a Friend – A workout buddy is a great way to make sure you keep your workout schedule.

3. Cooking Healthy Meals – When you quit your job to focus on losing weight, you tend to eat at home more often. So I’m always on the hunt for healthy and tasty recipes online or in cookbooks. I always loved cooking so this was easy since I had the time to have fun in the kitchen.

Tips to Create Habit:

  • Remove or hide from sight all unhealthy snacks from pantry, fridge and counters.
  • Keep your counters free from clutter so you have food prep space
  • Prepare food ahead of time!
  • I keep a basket of washed fruit on the counter for grab and go snacks

4. Eat 5 Times A Day – Actually I eat 3 meals and 2 snacks everyday. I have way more energy, fewer cravings, and no blood sugar spikes or crashes. All of my meals are much smaller and I feel satisfied. I make sure I eat a balance of protein, complex carbs and healthy fats. And food prep makes all the difference so I can quickly grab something if I’m on the go.

Tips to Create Habit:

  • Prepare food ahead of time…I can’t stress this enough!
  • Make a plan! Writing down the times of day you plan to eat.
  • Create an actual menu so you know what you’re eating and when.
  • If you track, try dividing your calories up between the meals. It’s a good way to remind you to eat.

5. Tracking & Measuring – Before I start cooking, the first things I grab are my measuring cups and spoons, and iPhone.  The cups and spoons to make sure portion control. Just because I’m eating healthy foods doesn’t mean I can eat as much of it as I want.  I use my phone to track. Writing down what I eat when I eat it holds me accountable. For the most part, mindless eating is a thing of the past.

Tips to Create Habit:

  • Find a tool that is right for you – either app or paper
  • Track the food as you eat, don’t wait until later.
  • Create a weekly menu, which will help you with your tracking.
  • Even if you miss a meal, don’t stop tracking. Commit to it and you’ll get the hang of it.

What good food habits are you working on?

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3 thoughts on “My 5 Rock’em Sock’em Weight Loss Habits

  1. Pingback: New Week, Sassy Attitude | Dot to Trot

  2. All great tips. Thanks, Dot! And congratulations on all your success.

    I would like to offer one more tip, to folks who haven’t been able to quit cola cold turkey. I was addicted to “Zero” — even dreamed about pouring glasses of the stuff–and couldn’t get my quitting habit to stick. For me, gradually diluting it with club soda finally did the trick. First week, 25 % club soda, 75% Zero. Second week, 50/50. After the third week, 75/25, I was able to quit. It’s been 3 months, and I’ve only had one small bottle, at a restaurant.

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