Tips on forming good, healthy habits

A friend recently asked me if I had any tips on how to eat healthier. She may regret that she asked.

Just a reminder to my readers … I am not a doctor, nutritionist or personal trainer. This post and all of my posts are based on personal experience and my own research.

So here we go:

It takes time to break old habits and form new good habits.

Drink lots of water. I try to drink at least 64 oz. of water a day. Yes, you will pee a lot. But that’s the point. You are cleansing yourself.

I recommend keeping a food journal. My weight loss and healthy eating is most successful when I am tracking my food. I am not saying you have to join Weight Watchers. Though if you are asking for advice on losing weight I would definitely recommend WW. Regardless the food journal keeps you honest, accountable and makes you aware of what you are putting in your mouth.

Always eat breakfast. Eat something that will keep you full and satisfied. High protein and fiber foods keep you feeling full longer. My regular breakfasts are: oatmeal with fruit; Kashi cereal; Sara Lee Delightful bread … Continue reading

Planning exercise, caloric intake for weight loss

One of my readers, Keri, asked me a question on my Go Fit Girl! Facebook page earlier this month. I do my best to answer her question(s) here.

Dear Go Fit Girl,

Can you help me understand why I can exercise 5 days a week for two months and not have lost any weight? Seriously, not even a pound.

P.S. Any suggestions on healthful lunches I can make at home and bring to work?

My initial response to her question is with a few questions myself: What kind of exercise are you doing? Does it vary? Have you changed what you are eating? Are you eating more now that you are working out?

When I was losing weight about five years ago the first 20 pounds had to do with my adjustment with food and calories. I hadn’t started exercising yet. I learned how to make better food choices along with portion control. And drinking more water helped as well.

The last 10 pounds I lost while introducing exercise (a lot of yoga) and continuing with my eating in moderation and portion control.

Here’s what I think the biggest mistake people … Continue reading

A good night’s sleep …

As for most or all people, sleep is important. It definitely is for me. Unfortunately, I don’t sleep well. A good night of sleep for me is only waking up two or three times during the night.

Right now for some reason I am in my bad cycle of sleep. This means I wake up 10ish times a night and sometimes when I wake up I can’t fall back asleep immediately. I usually end up in the spare room at some point and sack out on the futon.

I almost never have a hard time falling asleep. I do that great. It’s the waking up all hours of the night that is tough on me.

Now that I get up at 5 a.m. for work, sleep seems even more important. I am not super happy if I don’t get enough. I try to go to bed between 9 and 10 p.m. But really I prefer between 9 and 9:30.

I remember hearing that sleep-deprived people tend to eat more. This article, Why a Lack of Sleep Can Make You Fat and How to Keep From Gaining Weight, from Health.com talks about how lack of sleep can alter your appetite.

Continue reading

Balancing your checkbook can be yoga

Baxter said that tonight. It made me laugh. But it is true. Yoga is physical, internal, emotional and mental. And balancing your checkbook can really be emotional and mental.

****

Today at lunch I heated up a Lean Cuisine steamer, Chicken Poblano. While heating it up a couple of people asked me what I was making. They seem intrigued.

Once I was eating, I had a few more people comment on my lunch. Someone even assumed it was what was being served at the work cafe.

There are so many Lean Cuisine frozen dinners that I really like. But most of the steamers I have tried I have really enjoyed. One of those and a side of greens with some spritzer and I have a yummy, healthy and filling lunch.

****

The best news I have to report is that I weighed in today and I am just TWO pounds from my goal weight.

I wasn’t super diligent about tracking my food last week. But I did OK. Made little changes here and there–like with veggies for my “chips.” I was careful about what I ate and what I drank.

Continue reading