Small Steps to Weight Loss Tips: Day 9
May 9, 2011 by Kim T
Filed under Motivation
Welcome to Day 9! Today is a Repeat and Reflection day. Just as before, you’ll repeat the habits that you have learned about so far.
The goal of days like this is to reinforce good habits while creating a plan to adjust those habits that aren’t working for you.
You’ll also need to get a few things from the grocery store to prepare for the coming week, but we’ll discuss that more in a moment.
First, repeat your morning routine today:
- Drink 1 glass (16 oz) of water
- Take your multivitamin and Omega 3 supplement
- Do 10 minutes of stretching before shower
- Eat breakfast with protein
- Practice portion patrol
- Practice mindful eating
Next, take out a piece of paper and write down the answer to these questions:
- What is going well with your Small Steps weight loss plan?
- What habits do you need to adjust at this point?
- What will you differently to adjust?
Lastly, you will make some small changes to what you are currently eating. You may already have these but if you don’t then you will need to obtain them from the grocery or dollar store:
- Green Tea
- Lemon juice
- Stevia (a natural low calorie sweetener) or Honey
- 3 pieces of fruit or cans of fruit cocktail in its own juice
- Assortment of vegetables (fresh or frozen) or Low Sodium V-8 juice
Here’s a recommendation on the fruits and vegetables: Make those fruits and vegetables ones you like or are willing to try. There is no need to try to choke down foods you don’t like. You want a happy medium: eating good food that is good for you. Now, don’t rule out a food just because you didn’t like it as a child. Taste buds change. I refused to eat anything green when I was a child but now I love green vegetables. So be willing to test out your tastes as an adult.
Here’s another tip: To save money on fruits or vegetables, you might check what is available at your local dollar store. Some of them have frozen food sections and have bags of fruits or vegetables for $1.
To get some ideas of fruits or vegetables you are willing to try, check out this link. This site is great – it’s got videos, ideas on fruit and vegetable storage, and recipes:
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I think anything is better and easier to do if you take it one step at a time. This program has been really healthy and easy. I have noticed that I don’t like to invest the time in the mornings to stretch though, so this is a habit I want to break. I need to realize how important it is to take good care of myself and how much better I will feel when I do. One step at a time. I think I will use the morning stretch as a way to connect to God first thing and use it as a worship time.
What is going well with your Small Steps weight loss plan? (I have been able to stay consist with most everything.)
What habits do you need to adjust at this point? (Step-up & Step Down follow thru.)
What will you do differently to adjust? Make a print & put on wall where I do my devotional time, & journal with more specifics. Read my affirmations with related Scriptures out loud.)
Fortunately 4 me, I have all the food items & I have adjusted to Stevia & agave!
Hi, I just wanted to say that I’ve been taking your challenge and I have joined Weight Watchers (AGAIN) at the same time. Usually I lose a pound or two the first week on WW and then I get tired of it so fast! But this week I lost 5.4 pounds! And, while I have a LOOONG way to go, I know that these small steps are going to help me as well. Adding prayer to my WW routine has REALLY helped me stick with it and feel much fuller on a daily basis! Plus the water and the stretching first thing in the morning seem to give me more energy to get up and face the day! Thanks so much for putting this out there for people like me to find and follow! God’s blessings!
All of these small steps are going well for me. This is so doable and motivating. Thanks
Fruits and vegs are already a main staple in my diet. They are so delicious and refreshing. Our farmers market is open now and we go every Saturday, coming home with a bounty of farm fresh produce!