what good habits have you developed recently? how did you do it?

I had a friend visit over the weekend, and the person was really into running and exercise. I got dragged out each day to run, workout, swim. I was hesitant the first day, and motivated the next.

The person left, and this morning- I went for a run and a swim! This person had changed my habit, helped me develop a new one. At least for a day. I can't stop thinking about this, how effective a forceful person can be.

Mon. Nov 10, 10:20am

exercise at night. I make better decisions when I do this.

Monday, November 10, 2008, 11:27 AM

no more coffee - cold turkey!!

Monday, November 10, 2008, 12:08 PM

I do mini workouts throughout the day, so I'm more likely to workout. Stair stepper in the morning, set of 25-50 crunches whenever I can get them in, and a 30 min walk. If I split them up I don't feel like they take up a lot of time, and I am more likely to do more than planned. More motivation to stay on track.

Monday, November 10, 2008, 12:13 PM

workout at the beginning of my day so i dont have the chance to put it off at night

Monday, November 10, 2008, 3:16 PM

Brushing my teeth after last food of the day. Suprisingly, it worked!!

Monday, November 10, 2008, 6:57 PM

Weight training

My local gym has a "Fit Beginnings" offer and it allows 60 days for $60 with twice a week time supervised group training on the Nautilus machines. I have not missed a day yet and it has been 5 weeks. Sadly, this offer ends soon so I must make some sort of decision about what to join / do for the long run before I lose my momentum.

Link

Tuesday, November 11, 2008, 1:09 AM

I exercise in the morning...4:30am! I have been doing this since day one of joining PT.

I keep PT open on my work computer all day. If I bite it, it write!

Sunday, January 18, 2009, 9:40 PM

putting up notes of affirmations inside cupboard doors where food that packs high calories and fat, (others in household eat these ) This works for me :One of these is: Think before eating, Best one is: Nothing Tastes as Good as Slender Feels, Visual feed back allows me to think of my choices. Also if I think I am hingry I drink water first then find out I don't really want that choice of food. Works for me, Have to do visualization.

Monday, January 19, 2009, 8:34 AM

A Good Habit?

I downloaded the Body for Life work out that is in excel, and as each day is documented on a new tab you really don't want to miss one, so I haven't ....55days and going strong.
Fitness Plan: http://bodyforlife.com/exercise/index.asp

Link

Monday, January 19, 2009, 2:34 PM

My daughter encouraged me to start walking just a short time ago. I started at a park and walked about 15 minutes. I know it is pathetic. But we went out together for a couple of months. I lost 40 lbs. I continue to walk and go the gym but she started the whole process. I can walk up to 5 miles now and really know how to work up a sweat doing my machines at the gym and I also do the elliptical.

Monday, January 19, 2009, 8:08 PM

PP, that's a great example of how making small changes can lead to a huge improvement in health. Losing 40lbs is excellent, well done!

Tuesday, January 20, 2009, 6:45 AM

SMOOTHIES

I recently took up making smoothies. Not only are they absolutely delicious, but healthy, too!

And, my 7 and 8 year old LOVE THEM. So I make extras for them and they drink them on the way to daycare.

We're all getting our daily needs of fruit. I also add a little whey powder in it and flax powder for an added bonus.

I use 1/2 banana, frozen fruit (my favorite is mixed berries which my kids would never touch), 1/2 cup plain yogurt, 1 tablespoon whey powder and flax powder, 3 ice cubes, milk or 100% juice to thin it out.

Did I mention how fabulous my skin looks and how regular I am? Or how my mood is changing for the better? All bonuses!

I found this thanks to my diet coach and PT buddy, Jack.

fab.

Tuesday, January 20, 2009, 10:55 AM

Planning

I've lost 6.5 lbs in 2 weeks because I am planning my meals in advance for the week. I plan every meal and snack in advance, then go grocery shopping for the week and then make my lunches in advance for 2-3 days. I have made some changes here and there, but it has helped me resist temptations and making last minute bad choices.

Tuesday, January 20, 2009, 11:41 AM

I second the Planning

I've adopted planning as well, though I don't do it for the week. I just do it for a day or two. It's basically a habit that I carried over from doing The Beck Diet Solution. It's the task that I dreaded the most, but the one I've maintained the longest since ending my 42 days.

Tuesday, January 20, 2009, 12:02 PM

I'll 3rd the planning!

I find that, ultimately, it also saves me time and money. My grocery bills are down significantly, we're eating better, we're eating out less often, and it just feels better. Like anything that seems like a hassle at first, the payoff is well worth it.

Tuesday, January 20, 2009, 12:39 PM

Forgot to add - with plannnig, I'm throwing away and wasting a lot less food, too! Another money saver!

Tuesday, January 20, 2009, 12:40 PM

I've starting to build meal planning/preparation into my daily routine. My family is very active and busy so I often miss out on time for myself. I've built two nights/week that are for me - a fitness class and a muscial theatre/dance class. This way I am guarenteed to have atleast two days that I am working out that I can't put off or that can be interupted.

Tuesday, January 20, 2009, 1:26 PM

getting those workouts out of the way

I walked in the Summer. Now, trying to switch to the gym, I started trying to knock off 7 classes in the beginning of the week, so that I can take the second half of the week off. I love it and I'll never quit taking classes, even when I start my nature walks in Spring.

Tuesday, January 20, 2009, 11:35 PM

I stopped eating after dinner. I'm not hungry, so why do it? Whenever anything is an absolute change like this, it's easier for me. I also quit coffee and diet coke cold turkey about 3 weeks ago.

Wednesday, January 21, 2009, 1:10 AM

what's the problem with coffee?

Tuesday, March 31, 2009, 7:26 AM

What good habits have you developed recently? How did you do it?

I record anything that I put in my mouth, including gum. It all started with the first day and then it became routine.

Friday, April 3, 2009, 11:35 AM

compromise

smoothies -- I'd wanted to get back to making fruit/vegetable juice, but couldn't, so I compromised and bought a blender. Now I can make smoothies. They are easier and I'm more likely to make them if they don't have a beet aftertaste =)

Friday, April 3, 2009, 2:56 PM

I'm ordering the smaller size of chai tea when get my daily fix. I'm not saying never will I get a larger one...but awareness that smalls are probably the old large size made me want to reduce those calories. Also, not drinking alcohol every night. I want to lose weight and awareness of how much the wine/alc habit has added pounds plus it's less healthy. Also I add to a monetary reward each night I don't drink...I figure this is at least the amount of money I was spending on wine and alcohol and probably more each night.

Friday, April 3, 2009, 9:28 PM

Even when I'm exhausted, I get on the treadmill just to see where it takes me. Every day this has led me to working out hardcore. What starts as an easy stroll on the treadmill usually turns into either a several mile run, or an hour of circuit training. It's been two or three weeks, and I'm definitely seeing and feeling the difference in my body.

Sunday, April 5, 2009, 8:09 PM

Stopping bad food choices

Whenever I 'm faced with a favorite tempting food, I think, "Either I can go back to eating this food, or I can continue to lose weight and get healthy". It is enough for me to just say to myself, "Either, or ! ".

Sunday, April 5, 2009, 10:38 PM

Since i started dieting and exercising i have lost almost 10 pounds. Thanks to these good habits i developed:
1. I cook everything myself. I only eat out once or twice a week. Other than that, i'm the cook! Cooking helps me control my portions, my ingredients and also there is a tendency (well at least for me) to like what i cook no matter how dull the taste is.
2. I read a lot of healthy food blogs.
3. I snack on almonds! I love almonds.
4. I eat dark chocolate (1-2 ounces) almost everyday.

I think the most important good habit i developed recently is I don't crave myself, think about things i cannot and must not eat. When i do want something i just go ahead and eat it. It's not the end of the world.
Don't look for perfection in a diet. We all have ups and downs. Don't go too hard on yourself. If you think you can die for a brownie, don't kill yourself!!! Just eat it. But get back to your track the very next minute...

Best,

Tuesday, April 7, 2009, 6:27 PM

I used to crave snacking on unhealthy processed carbs. And if I start then it's hard to stop. But recently I read a book called "The Seven Pillars of Health" that helped. Dr. Colbert said- you have 2 shelves on your pantry one contains Living food (fresh fruits,vegies and whole grains and lean meats) that will nourish you and give you energy and vitality and health. On the other shelf is Dead food (processed food) that will give you illness, weakness, gas, bloating, and disease. What shelf do you want to eat off of? Any time I want a snack I think of the 2 shelves and it helps me make a better choice if I am truly hungry.

Saturday, April 25, 2009, 5:35 PM

Eat For Health

I picked up Joel Furhman's book and audio tapes on Eat For Health. Following his ideas I have lost about 20 pounds since January. I do try to workout, but work gets in the way and my laziness too! The point is just by eating nutritiously as he suggests, I have lost weight by not dieting or exercising. Imagine how thin I am going to be when I start exercising daily!

Joel Furhman is the MAN.

Saturday, April 25, 2009, 7:34 PM

smothies

thank you i have some days 2 smoothies a day with my 10yr old whom hates fruit and veggies i have also added spinach and kale to mine and man i will say regular hoping seems i am so regular it might shed some of fat from tummy,lol
well thankyou for posting and good luck

Wednesday, April 29, 2009, 4:20 PM

Im not a morning person but now I wake up at 5am to run and when I get home I take the dog out for a walk (on a regular basis). :)

Wednesday, April 29, 2009, 11:58 PM

I can't say enough about the planning!

As a full-time working mother of 4 who is in the process of planning a wedding, building a house, and packing up in the rental - my time is precious! It's too easy to get stuck at work and say, "I need something quick" and end up with a poor meal. To avoid this, I pack a few days worth of snacks and meals beforehand (Sunday evening, Wed. evening). I'll even pre-slice a boiled egg for a spinach salad! That way when I'm in "the heat of battle", it only takes a few moments to throw my planned items together and have a healthy meal.

Thursday, May 14, 2009, 5:30 PM

CAREFUL about only MORNING WORKOUTS

Morning workouts are beneficial in a few aspects. To some, the benefits are merely subjective to that person, much like mine are. However, morning workouts are primarily for fat burning and are terrific motivators for the BEGINNING of the day. Hence, you burn the carbs and calories stored from the previous evening(stored energy/fat) as opposed to the one's you just ate. My theory, is that one may become lethargic as the day progresses and calories wont be put to good use since a majority of us have such hectic schedules. Thus, somewhat cancelling out the workout from that morning.

Thursday, May 14, 2009, 8:57 PM

morning workouts

I can see your point. I feel that I lose It by the end of the day. How do you motivate yourself for a mid-day/evening workout?

I've taken to the exercise during commercials on my last show off the night.

Sunday, May 17, 2009, 8:42 AM

started up workouts again, eating veggies

I had started doing workouts from Tracy Mallet's "Sexy in Six" dvd's, then quit after being out of town for work/vacation for 3 weeks. I've started back up again and have generally just turned a corner in my mental state so that I care enough about myself and the way I am going to feel the next day that I don't go hog wild eating sugar at night and I go to bed at a decent time. Even if I haven't lost weight yet, just knowing that I am acting in positive ways does wonders for my mood and self-image.

Sunday, May 31, 2009, 9:33 PM

push up's and abs everyday...it tastes only 15min out of the day and makes me feel super strong!

Tuesday, July 14, 2009, 12:05 AM

Running Date / Lots of Fruits & Veggies

I have a standing date at 6:30am every Tuesday and Thursday with a friend of mine. We run a 4.5 mile loop. We keep each other accountable and we feel fantastic at the end of our run!

Also, I have been loading up on the fruits and veggies at the store and have them readily available in a fruit bowl on the counter and in the fridge. I have no excuse to eat junk food at home, and now my kids are incorporating more fresh foods into their diet, too.

Tuesday, August 25, 2009, 3:25 PM

Definitely. the minty flavor supresses appetite, I'm told.

Sunday, November 22, 2009, 10:40 PM

Habits that I've picked up over the last 7 months:

-I take it easy on myself and I don't expect to drop this weight over night. I certainly didn't put it on that quickly!

-I run on my lunch breaks, and pack my lunch to eat while I work, after my run. This way exercising is out of the way, my evenings are free to do with what I want and I never have an excuse because I already have my gear with me.

-I eat 1-2 medium sized palm fulls of dark chocolate in order to get my sweet fix.

The most important thing that I've done is trying to eliminate negative self talk and replaced it with more positive focused ideals. The power of the mind is a terrible thing to waste and it does you no good whatsoever to put yourself down.

Sunday, January 31, 2010, 9:33 PM

- Weighing myself once a week

-measuring myself once a month

-choosing as many vegetables I can

-choosing fruit instead of chocolate

-redefining what a 'treat' is...its supposed to make you feel good in the long tern not remorse

Monday, February 1, 2010, 12:37 PM

Problems with Coffee

"The effects of coffee drinking are long-lasting and exaggerate the stress response both in terms of the body’s physiological response in blood pressure elevations and stress hormone levels, but it also magnifies a person’s perception of stress," said James D. Lane, Ph.D., associate research professor in the department of psychiatry and behavioral sciences at Duke and lead author of the study. "People haven’t really accepted the fact that there could be a health downside to caffeine consumption, but our evidence – and that of other studies – shows that this downside exists and people should be aware of it in order to make the best possible health choices."

"Our findings indicate that eliminating coffee and other caffeinated beverages from the diet could be a helpful way to decrease blood pressure and other stress reactions," said Lane. "I think that people who feel 'stressed out' should at least consider quitting caffeine to see if they feel better. Quitting caffeine could be particularly beneficial for people suffering from high blood pressure, just as diet and exercise can help keep blood pressure under control."

The researchers said that despite the perceived safety of overwhelmingly popular caffeinated beverages such as coffee, the drug does show short-term negative health effects that, if continued over a period of years, could increase risk of heart attack and stroke.

f you feel that you can't
function properly without your usual morning cup of brew or
that you can't go a day without it at some point, then YOU
are addicted to caffeine. Caffeine consumed in large
amounts on a regular basis is one of the most unhealthy and
harmful things that you can do to yourself! If you're
unsure of whether or not you are addicted to caffeine, test
yourself by trying to go without it for 3 days. If you find
that you get a headache or that you are very fatigued, then
yes, you are addicted to caffeine. Caffeine is an addictive
substance that stimulates our central nervous system and in
turn affects the function of important vital organs such as
our heart, kidneys, and adrenals. Please, if you are
abusing caffeine, make an effort to STOP immediately, or to
at least cut back. If you have a cup of coffee and begin to
get drowsy, LAY OFF FOR AT LEAST A WEEK! You are DESTROYING
your adrenal glands!

Works Cited:
http://www.sweetpoison.com/health-articles/issue1.php
http://www.painstudy.com/PainDrugs/p28.htm

Link

Monday, April 5, 2010, 9:36 AM

I can say ditto to several of the PPs - especially the ones about planning meals in advance. I second that it saves money and I throw out less food now.

One thing that I find really helps is to plan a vacation every few months. Even if it's just a night or two away, it keeps me on track. I used to go on a big vacation once every year or so, and I would always struggle to lose weight before we went away. Now, by having that vacation in front of me all the time, I have motivation to keep myself on track and watch my weight.

Monday, April 5, 2010, 10:06 AM

I try to plan my meals for the day and count the calories so I'm not stuck at the end of the day starving with only a few hundred calories left because I snacked too much. Helps keep me from going over.

I also started working out 5-6 days a week for 30-60 minutes a day. I just worked up, I started with working out 3 days a week for 20 minutes, went up to 5 days a week and then slowly increased my times.

Monday, April 5, 2010, 11:55 AM

good habits

I added smoothies to my routine, with vegetables as well as berries, and I made it easier to do. I freeze bananas in 1/3 rds and I put in veggies as JW recommends, as well as fruits.

A funny way to keep in shape is that my work clothes are not tight, but they are not stretchy, so I will have a reminder of my right size.

Sunday, August 15, 2010, 3:36 PM

Oddly enough I watch my husband eat. He can eat so much junk sometimes, and that's just the motivation I need to eat healthier. Its like a reminder in a way. I use association for just about everything. I have associated junk with the reminder to eat better. Just like I leave my exercise equipment out in one area as a reminder to use it. I also only bring healthy food in the house, keep my house clean which helps, and make it a point to serve my friends healthy food. It takes time but it works.Strategize.

Thursday, August 19, 2010, 10:50 PM

Good habits for eating out

When I eat out, I only order a main meal, not the entree as well. No matter how hungry or how good they look, I know from experience that the main meal will more than fill me up.

I also just order green tea or water to drink with my meal. No more soft drink or juice! Both green tea and water seem to help me relax and eat more slowly, enjoying the meal more and allowing my "fullness" feelings to kick in.

Saturday, January 15, 2011, 3:16 PM

good habits

I find that planning first thing in the morning works for me. I decide when , not if, I am going to exercise that day. I consider my day relative to food challenges and where I'll be at mealtimes...home, out with friends, in the car, working etc. and decide what I'm going to eat that day. I then log it each night which validates the system and reduces the tempations during the day.

Tuesday, April 26, 2011, 9:40 AM

what good habits have you developed recently? how did you do it?

-When I come across an inspiring quote, I write it down - "motivational scraps" now litter my desk, but they help keep me on track!

-Cooking for myself: I stopped telling myself it's a chore, and started telling myself it's a fun science project and I am the conquistador of vegetables :-D

-Self-talk: becoming more aware of emotional eating - when I want to eat but I'm not hungry, I tell myself, "I know you're angry, but food won't fix it" or "I don't know what emotion you have, but food won't change the situation"

-Stopping night eating: if I get hungry at night, I have a glass of water and tell myself "a little hunger is cleansing" or "now my poor digestive system can rest!"

Tuesday, March 5, 2013, 3:14 AM

I stopped eating after 6:00pm. I don't eat breakfast until 9:00am. This has made all the difference; now I'm finally losing weight.

Link

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