Find Small Ways To Move More

LITTLE-WAYSAdd a little here and there to your everyday activities and you can reap the benefits for mind, boy and mood.  Add activity to each day!

There’s good reason to get in more physical activity.  Ramping it up can improve your quality of life, lower your risk of diabetes and help you lose weight.

The solution is fairly simple, instead of re-working your whole day to carve out large chunks of time for a trip to the gym or do a workout video.  Look for ways you can change up your regular routine to add more movement in.  Some other good news- you can forget the notion that you must do all of your 30 minutes of activity together in the day for it to count.  Small bursts of activity here and there – like taking the stairs instead of the elevator can add up and contribute to the benefits of physical activity.

As you get in that extra movement throughout the day, give yourself credit!  No matter how small – an extra minute of walking or takin the groceries into the house one bag at a time (if your like me this one will never happen – I’m a one trip, carry it all, even if I die kind of girl – haha).  Such simple acts of attention can actually pay off: Research suggests that when people acknowledge their everyday physical activity and believe that it’s beneficial, they see greater improvements in their health (Yup, that includes weight loss), than those who neither acknowledge it nor expect health benefits as a result.

Here are a few ways to sneak in some activity during the day:

Go upstairs or downstairs to the next-nearest restroom.

Park in the farthest spot in the lot.

Do squats while prepping dinner.

Have a walking meeting with a friend or colleague.

Take the stairs instead of the elevator.

Put extra flowers in the garden.

Lunge while your coffee brews or while you brush your teeth.

Pace while talking on the phone.



Week One Reset

Last week Wednesday I decided to hit the reset button. I’ve been out of the meeting room since the end of April (Weight Watchers). Weight Watchers just didn’t seem to be “working” for me. So I stepped away. I tried for the month of May to just listen to what my body needs and pretty much maintained my weight throughout the month.

Then June came and my shorts still felt tight and I just bought myself a bikini (yup I sure did). I felt uncomfortable in my skin so I decided to once again switch it up. I logged back into My Fitness Pal and set some goals (after doing some research on what they should be). My goals were – 1500 calories daily, 500 “active” calories burned daily, 30 minutes of exercise daily and track EVERYTHING.

Beginning Stats

SO! I did it. I followed through on my commitment to myself and followed the whole goal this week. I overate one day but tracked it all and moved on.

This past week I lost 2.4 pounds and some inches. I’m happy with myself and reset the goal for the same thing this week. Tracking it all. I plan to wear that bikini beginning June 24th no matter what (but feeling better about it would be a plus!)

Week One

Below is my calorie log for the week. You’ll notice I started at a 1200 calorie goal and after some research realized it was a little low so I raised it to 1500 and that seems much better.

Here’s a sampling of my foods for the week too!

I’m looking forward to sharing next week with you too! Check out my Pinterest for some of the dinner recipes hitting the table at my house. You can find the link here… Pinterest

Be Optimistic and Realistic“Don’t Worry, Be Happy”.  It’s a catchy tune, sure, but it’s not the best approach to success!  Overly optimistic thinking goes like this ” I went WAY over my calorie budget today, but I’ll get back on track tomorrow, somehow”.  While it’s helpful to assert good intentions (rather than beating yourself up) being vague about how you’ll recover isn’t helpful.  Thinking things will get better somehow, without having a plan to make it happen, can derail your weight loss efforts because we need to identify what needs to change and than set specific steps to change it.  So for instance the fix for going over your daily calorie budget could be to plan out your day for tomorrow. While most unhelpful thinking styles are negative (example beating yourself up) the don’t worry be happy style feels helpful and positive.  But it too can lead to feelings and actions or more often, inactions that undermine our journey.  Because it masquerades as something positive, this thinking style might demand a little practice and shift.

An example on how to manage this type of thinking was provided by the Weight Watchers Weekly on this subject.  It teaches you a way to “balance your thinking”.

  1. Identify your “don’t worry be happy” thought. (Example: I ate way more than I planned at my lunch date today. I’ll get back on track later.)
  2. Reality check it.  Ask yourself “what needs to happen to make this true?”  Use your answer to shift to a helpful thought that has one ot more back on track solutions. (example: If I make a plan, I will be able to get back on track later.  I could track what I ate.)
  3. Plan what you’ll do.  Choose one action from your ideas above that’s doable.  Make a specific plan for what you’ll do, when you’ll do it and who you’ll do it with (if anyone). (example: I’ll track what I ate at lunch during my 3pm break at my desk by myself.  That’ll help me see how many calories I’ve used and decide what to eat for dinner)

I’m a good one for this kind of thinking.  I am a big “don’t worry, be happy” thinker when it comes to my weight loss journey.  That’s why it’s ben so SLOW!  I’m always saying to myself “it’s ok tomorrow will be better” – spoiler alert- tomorrow is never better.  The action plan above is great and something I am going to give a try!