30 Lifestyle Changes

I want to talk about lifestyle changes. As you move through the program, you will probably find yourself changing...in many ways. And that's a GOOD thing. You'll get more assertive and more confident. You'll stand a little bit taller and prouder. And you'll establish routines and habits that will serve you well when you reach transition and maintenance...and help you maintain that slim figure for LIFE.

Here's a list of the changes I've made in my life over the course of my two-year journey on this program (thus far).

These changes came on slowly...and gradually. But they have become an important part of my program and my LIFE, to keep me on track and keep me healthy, slim, and strong.


I think you have to decide for yourself what changes you will make...and which ones you will be making PERMANENTLY.
Because unless you do this, the weight will come back....surely as the sun rises each morning. It may not happen immediately (which is what is so DASTARDLY about it, it can 'creep up' on you) but sooner or later, those old bad habits, unless you change them, can trip you up and cause you to have to repeat the 5/1. (if you're lucky).


If you're not lucky or you don't have the strength, maybe you give up completely. And that's sad.  Because we're all investing a lot of time, effort, and MONEY into changing for GOOD. 

So make it COUNT!

LIFESTYLE CHANGES

1.  I exercise regularly. For me, that means going to a local gym every weekday morning. (for you that might be something else! There's so many ways to exercise!)

I mix it up, Monday is the weight machine circuit followed by the treadmill, Tuesday I do a Pilates class, Wednesday is Spinning class, Thursday is group weight-lifting class followed by a stretching/Tai Chi/yoga type class, and Friday is low-impact aerobics with some leg lifts and planks thrown in.

Yes, it's an ambitious schedule. But I WORKED UP TO IT over a period of TWO YEARS. (Please don't work out right off the bat!....WAIT 3 weeks before you start exercising, and even then take it S-L-O-W and easy...work UP to 3x a week, and keep trying different things until you find something you actually LIKE - or can at least tolerate! If you HATE it, you won't DO it!....for more info on this check out my thread on beginning an exercise program in the forums).

I always stretch, too....(it's SO important) sometimes before and always after my workout. I can't overemphasize the importance of stretching. It prevents injury and helps create those long, lean muscles and flexibility you're looking for.

How do I find the time to exercise? Well, I'm 'lucky' in that I'm home all day (that's relative, though...being home alone also means there's NO ONE TO STOP ME if I get into a binge situation! LOL! And I have to keep MYSELF busy, I can't count on just 'being' busy on the job). 

I schedule all errands and appointment for the afternoons so that I'm free in the mornings....and mornings have become 'my' time to work my body. It's sacred to me.

If I worked full-time I still would work out in the mornings, even if I had to get up at 5 am. It's THAT important to me. And I've learned through trial and error (mostly error!) that if I try to exercise in the afternoon or evening? Inevitably something comes up that requires my attention and I wind up putting it off. You have to find what works for YOU.

So first thing in the morning, before things get krazy, is how I do it.

Exercise reduces stress, it helps with my fibromyalgia pain, it creates muscle tissue which eventually raises my metabolic rate, it works my  heart etc. But I don't have to lecture you on exercise. We're all DELUGED with the benefits of exercise anymore, on TV, on the web, you name it.

But the thing is? You have to just DO IT. No one is going to come to your house and 'make' you exercise. It's up to YOU to find what works for you and what fits into your routine, and it's up to YOU to stick to it long enough to create a 'habit' out of it (remember, it takes 6-8 weeks to establish a new habit).


To compensate for all this exercise I eat an extra 2 ozs. of lean EVERY SINGLE DAY (including weekends, even though I'm not working out). That simplifies things for me and it works. TSFL recommends you get extra lean if you're working out hard, and many people 'only' add the lean on days that they exercise. I admire these people but that doesn't work for me. It feels too much like punishment....because when I'm not working out it's usually not because I don't want to, it's because I'm UNABLE to. So I made it a part of my food plan and it works for me. It's LEAN protein though. I don't add anything else.

Now, some folks need to add MORE....i.e., go to the 4&2 plan, for example. If you're struggling to stay OP and feeling weak or light-headed when you work out, chances are this may be a good option for you. Ask your Coach. It may work. 

The funny thing is, even though you're ADDING calories, when you work out hard, your body NEEDS the extra calories and by adding more food you actually can ENHANCE your weight loss! That's because at too 'few' calories, your body will go into starvation mode and conserve every fat cell and lose like. a. turtle. 

For me? I never had a problem with being unable to lose due to exercise, as long as I bore in mind the fact that our bodies retain water&glycogen for a bit -- which just means stay off the scale the next morning. WAIT a day.
(and NO I don't believe in daily weigh-ins...I've gone that route and it makes me KRAZY. The scale is way too prone to fluctuation on a daily basis....there is absolutely NO WAY you can reconcile some of the kraziness you see on the scale, and it can affect my mood throughout the day! Who needs that? WEEKLY keeps me sane).

2.  I plan my lean and green meals in advance via an ongoing, subject-to-change handwritten "Menu" that I post on my refrigerator. That way I pretty much 'know' what I'll be having for dinner that night. It also helps me to be more efficient in using what I have in the pantry, AND I can pull out what I need from the freezer in the morning and have it defrosted by dinner time. No more last-minute decisions, no more guesswork, no more temptations to call for take-out!

Oh - and by the way? If I'm struggling for any reason? I get even MORE anal about my 'planning'. There's something about writing down what I'm 'going' to eat that....sort of calms and soothes "fat brain". It reassures her that I'm GOING to eat, I'm not starving, and I have this meal or that meal to look FORWARD to. So I do it. I've been known to spent 1/2 hour planning the next few days of my eating. I may or may not actually 'do' exactly what I planned...but I sort of 'settle' myself by planning it. 

3.  I log EVERYTHING I eat or drink in the food log on the MF Community website. Yes, I mean everything....Crystal Light, laughing cows, salad dressing...OK I don't log cinnamon but you get the idea LOL).

I made it a habit to do this before I go to bed each night. I have my favorite foods listed and I've added private foods, too, where I couldn't find them on the lists...so it simplifies matters. Therefore it takes me all of 5 minutes to log my meals.

If I don't log? I quickly forget what I ate and that can be dangerous. It's amazing how fast we forget that we HAD our daily snack or we used our healthy fats already....LOL...

I then take my nutrition totals for the day - total calories, TEE, and deficit plus my percentages of protein/carbs/fats - and transfer them to an Excel spreadsheet I keep to track my overall progress and be able to see 'trends' in the making. (by the way if anyone wants to see a sample spreadsheet I'll be happy to email it to you, you can follow the bouncing ball and create your own if you're into that sort of thing).

Logging is KEY to being honest with myself. And it helps me as I'm measuring and weighing my food....I think ahead to my food log...if I have 'just a little bit more', will my numbers be too high? That stops me. I believe in logging!

4.  I also track just the 'fact' that I ate via the quick Medifast cellphone app. There are two cellphone apps...did you know that? One you can record everything you ate in detail, the other you just sort of 'check off' the fact that you ate. I use the quick one, it just makes me feel good to get that 'Congratulations!' at the end of every day knowing I finished all my meals and I stayed OP.

5.  I log onto the MF Community website every single day. (unless I'm sick or away or some other major catastrophe has occurred LOL).  I NEED it. I check blogs and read and respond where appropriate, I blog myself, I catch up with my friends, I get inspired and try to inspire others. ..

It helps. Just to make me feel less 'alone'.

6.  I cook dinner at home every night...and usually it's two separate meals, one for me that's my L&G, and one for him (he's not doing Medifast). We used to send out for take-out at LEAST 3x a week...sometimes more. The Chinese place and the pizza place were programmed in on speed-dial!

But these days I cook...and I enjoy it. DH isn't into the chicken and turkey I eat so often...he's still a beef man...so I'll make him a (LEAN) burger and veggies and a starch and make my own separate L&G. Occasionally we'll have the same thing...if there's a recipe I make for my L&G that he also enjoys...but unfortunately that's not usually the case.

But you know what? It's OK! It's OK because I love to cook (always have, always will) and because it's something I do for him. It's the way I show him I love him. And I HAVE gotten leaner and leaner with his meals....half the time he doesn't even realize it LOL...but I add veggies to EVERYTHING and am constantly looking for ways to slim his meals down. He won't eat salads, unfortunately (still calls them 'rabbit food') but I LOVE my salads and have a lettuce salad every single night. In fact it's not dinner without my salad!

7.  I drink at LEAST 64 ozs. of water every day, preferably more. I usually drink the most in the mornings....before going to the gym and at the gym (I bring my own water bottle) but I sip all day, basically. And yes I'm in the bathroom a lot. And NO I don't mind!
I also drink a lot of sparkling water and crystal light. (I COUNT the crystal light though...did you know that 64 ozs. has 40 calories and 8 grams of carbs? Don't be fooled by the 0s on the label....check it out....I use calorieking.com when I can't find it on this site).

8.  I go to bed at the latest at 10 pm every night, and more usually 9:30, even as early as 9 pm sometimes if I'm dog tired. I started this my first week OP and it's worked for me. We NEED MORE SLEEP, as a rule. Most of us walk around exhausted all the time because we're not sleeping enough! A full 7-8 hours is KEY. For me, anyway. (PS It also helps those 'evening munchies'! I have my last MF meal right before bed and then I'm 'done'. I go to bed with food in my stomach and I'm fine!)

9.  I eat breakfast every morning within 30 minutes of getting up. And of course I also eat all my other MF and L&G meals. Total of 6x a day. Without fail. Every 2-3 hours. My schedule varies depending on my exercise classes or what's happening in the afternoons, but I always try to get it in within 3 hours.

10. I no longer buy JUNK food! Chips, cookies, candy, cake, brownie mixes, NONE of that. I don't buy it at ALL. DH can live without it and I don't need the temptation. I didn't even buy this stuff over the holidays! And you know what? We're FINE without it.
The only snack food I'll buy is pretzels for DH occasionally and some of those single-serving nut packages (he's got a thing for nuts)....and I find with the single-serving packages he's not as likely to overdo.

I'm proud to say my house is full of healthy food. Only problem is, if company does come over, I'm like, offering them FRUIT and popcorn!  LOL. 

11.  I buy fresh veggies more often....cauliflower and lettuce are my staples on the top of my grocery list every week. Also baby spinach, mushrooms, green peppers, spaghetti squash, eggplant, yellow squash, zucchini, bean sprouts, tomatoes, celery, scallions....I've become a real veggie nut!  Once in a great while I'll buy a butternut squash or sweet potatoes...but not as a rule. (these are allowed on transition but are higher-carb veggies so I've gotta be careful with them).

12.  My favorite leans are ground turkey (both the 93% and the 99%), chicken breasts, turkey cutlets, salmon, tilapia, and morningstar crumbles. Oh - and I always buy eggbeaters. They're terrific when you're really, really hungry because you get so much of them!

13.  I made up a "MF Recipes" binder....and it contains all my favorite MF recipes and L&G recipes. Every time I see a new recipe I want to try, I try it, and if I love it it goes in the book.  I use THIS cookbook for my dinner ideas. My old cookbooks are...collecting dust! (gotta get rid of them .... 'to do' item on my list...)

14.  I buy form-fitting clothing in pretty colors now, and I even buy HORIZONTAL STRIPES (GASP! LOL)....if I feel like it. I'm still experimenting on what looks good on me, but I'm finding my style and that's great. No more just 'covering up' with the biggest, darkest colors I could find. No more tent dresses. No more slouch pants.
Now I'm into leggings and jeggings and pretty long sleeved shirts that hug my arms and light fabrics that feel good. 
Oh - and ALL my big clothes are GONE. Donated, sold, or thrown out. I did NOT give myself a 'back door'. Even my coats...and I had two beautiful coats that were expensive at the time and barely worn...I took them to the consignment shop. I refuse to give myself an 'out'. When my clothes are too tight, that's it, it's back to the 5/1 if I have to.

15.  I found it's important to 'de-stress' at dinnertime....so I set the table really pretty and I buy scented candles and we eat with a candle burning in the center of the table every night. It relaxes both of us and helps establish a nice mood. I use dark colored plates, because I read somewhere that the food looks like 'more' when it's on a dark colored plate versus a white one. It seems to help. I also use a pretty teacup and saucer for my tea, makes me feel 'special'. And a SMALL (salad!) fork for me. Again, I read about this somewhere and it helps me to take smaller bites! When I go out to a restaurant I always feel like the forks are HUMUNGOUS (LOL).

16. I screen all my calls. Why is this important? Well, it BECAME important because others were asking me to do all kinds of things for them at the 'drop of a hat' and I was this 'yes' girl...for TOO LONG!  I literally did NOT know how to say NO.  I'd feel guilty. Even if they were clearly taking advantage of me!

When I got into this program I had to learn how to say 'NO' to food pushers...and that carried over into my LIFE. I became a LOT more assertive (not aggressive, ASSERTIVE, there's a difference) and I learned how to stand up for myself. It wasn't easy, but I had to break off the "personal driver" thing with Mom. Now I do things for her if she really needs them but she knows she has to ask me in advance because I HAVE A LIFE! 

(WHY do we let everyone walk all over us? And then we 'compensate' by STUFFING ourselves because we're angry and frustrated!)

17.  I make my bed every morning and my bedroom is my haven. At night I read a bit before sleeping and I make it as peaceful as possible. I have a series of relaxation/meditation CDs that I'll use to fall asleep and/or gently relax when I'm stressed, along with a set of large padded headphones that screen out ALL ambient noise. DE-STRESSING is very very important to me.

Oh - and I do deep breathing exercises and meditation exercises when I'm in a stressful situation now! I used to automatically 'eat', or at least plan to eat. Now I take deep breaths and 'talk myself down'. It works! I tell myself whatever the situation, it's just TEMPORARY. And that God doesn't give us ANYTHING we can't handle.

18.  My home is more organized, as a rule. I figured out that I was making things TOUGHER for myself with where I stored things, how much junk I'd accumulated, etc., and somewhere along the way working the program I little by little 'dejunked' everything. I also keep foods I tend to overdo on 'out of sight', and things like lettuce and fresh veggies 'front and center' in the frig.

I finally learned (after 26 years!) that when DH opens the refrigerator? (which ALWAYS cracks me up, by the way...what IS it with men, anyway? They stand there with the refrigerator open like something's going to 'jump out' at them and say 'Eat ME!'...sheesh...how much you wanna bet someone will INVENT a refrigerator that DOES that? That talks to them, or pushes a 'shelf' out at them with today's delectable 'treat' on it. LMAO).....

Anyway I finally learned to put the HEALTHY stuff where he can see it...and the stuff I want him to FINISH, already! (like the tomato soup he insisted I 'save'....)

19.  I use a laptop computer to logon to this website and at night, whenever there's a commercial on? I LOOK DOWN immediately, never directly 'at' the commercial (it's like looking at the sun, it'll hurt! LOL).  I REFUSE to be swayed or pressured or TEMPTED by those stupid food ads. (I also remind myself that the food is ENHANCED in weird ways...it doesn't look like that 'in real life'.)

UGH. Don't get me started on food ads....it's one of my soapbox issues LOL...

20. I bought a complete set of Ziploc storage containers and I STORE LEFTOVERS instead of finishing them! I used to say 'Well, I'll just finish this...it's only a little bit...no sense saving this'. I don't do that anymore. We eat from leftovers at least twice a week because I DO save them! I am NOT a human garbage can!

PS My DH doesn’t go back for seconds anymore, either…he sort of ‘took his cue’ from me! BRAVO! 

 

21. I take better care of myself in GENERAL…grooming-wise, makeup, hair, skin, you name it. I think it’s because I LIKE what I see in the mirror more! Before I was sloppy and just sort of ‘threw on’ whatever I could get into. Now I CHOOSE what I wear (and it’s such FUN!) and I give myself facials and take long hot baths and in general ‘pamper’ myself more. I’ll never be in my 20s again but I can make the most out of what I have! 

 

22. I practice speaking calmly and lowering my voice a bit and I COOPERATE more…especially with DH … because, well, I’m not HATING myself (and everyone else) anymore. Life is better all-around; so that improves my outlook and my mood and I’m just a nicer person to have around! (I swear, DH can tell whenever I’m bingeing because I walk around with a scowl on my face, talk too much and too loud and too quick and don’t think about ANYONE else but my next meal….sad to say…)

23. I have accounts with Netrition.com, LuckyVitamin and Drugstore.com and I order the healthy products and supplements I need….I take CLA, Flaxseed oil, Fiber pills (WHEN on the 5/1, it’s necessary for me), Stool Softener (again only when on the 5/1) and a Probiotic. I find them helpful with my weight loss. Bear in mind that I take painkillers for my FMS that 'bind' me, so these may NOT be necessary for you...but for me there are an absolute necessity when on the 5/1.

24. I add a ‘pinch’ of psyllium fiber once in awhile for extra fiber in things like my MF muffins or even a smoothie once in awhile. Just a tiny pinch, but the extra fiber can help!

25. I carry a plastic set of measuring spoons in my purse! (YEP, I do!) It makes it easy to measure out (quickly and nonchalantly, you’d be surprised; no one notices!) my salad dressings when I’m out. I also ALWAYS have at least 2 MF bars in my purse and 2 in my car, along with a cheese pizza bites and a pretzels ‘just in case’. When I have to resort to them, I always replace them. You never know when you’re going to need them!

26. I’ve cut down my heavy-duty pain medications for fibromyalgia. In HALF, by the way. And it's ongoing. I’m VERY very proud of this. Working with my doctor, of course (what I’m on you don’t mess around with). As I get stronger and I lost the weight, I’m finding my pain level from the fibro has decreased and that allows me to taper off the pain meds. I’m hoping to one day be MEDICATION FREE! 

 

27.  I no longer take Glucophage for diabetes (I was pre-diabetic when I started this program) as my blood sugar is now NORMAL. 

28.  I take BATHS!  I couldn’t before. Couldn’t get into and out of the tub on my own…frankly I worried I’d get ‘stuck’!

29.  I wear BELTS with my pants and jeans. I find I actually LIKE them! (and I used to HATE belts, because they were always too small for me). 

 

30.  Most importantly? I LIKE MYSELF now! Whereas before…’not so much’!....You can tell when you enter my house because there are a LOT more mirrors than there used to be. I have THREE (3) mirrors in my bedroom, a full-length, a half-view, and a ‘face only’. And 2 mirrors in my bathroom. LOL!

What lifestyle changes have YOU made? What are you looking forward to changing? We’re here to change our LIVEs, not just lose a few pounds. Right? If we just come here to lose a few pounds, the program will do that, but…..guess what? You’ll be back …. Because you haven’t changed your LIFESTYLE.  This is the whole package here, gang. You’ve gotta go ‘all the way’ with it if you want to KEEP it off. 

YOU CAN DO IT! Believe me. If I can, YOU can!

Keep on keepin’ on!