5 Lifestyle Changes That Helped 20 Pounds Disappear

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This lifestyle change is working!

This week I looked at the scale and recognized that 20 pounds were gone. What did I do? Well, I did not go on a diet.

I started a diet almost every Monday since my daughter was born.  On her 5th Birthday, I weighed 20 pounds more than I did post pregnancy and 30 pounds more than I did pre-pregnancy.  With a 5-year-old, I could no longer blame it on “baby weight.” Before she was born, I was an extremely healthy eater and a self-proclaimed “Gym Rat.”  Injury and illness have kept me out of the gym but there is no reason I let go of my healthy eating habits.  I still eat healthy foods, but I got into the habit of making more not-so-healthy food choices in addition to the healthy food. Ironically, my daughter is an extremely healthy eater.

What happened on her 5th birthday?  I was done with excuses.  I was done with diets.   I decided on making lifestyle changes instead of dieting.  Diets had not worked for 5 years! Minor changes every couple of weeks was the new plan. Here are the 5 easy lifestyle changes:

Change #1: Eat more vegetables

I know it sounds like what every diet says.  I quantified it.  I had to eat three cups a day.   One at lunch and two at dinner.  I did not change anything else.  I just made sure I ate three cups of vegetables.

Change #2: Eat even more vegetables

I challenged myself to eat 5 cups of vegetables a day.  I put a cup of spinach in my breakfast smoothie and snacked on raw vegetables during the day to get in the additional 2 cups. I also learned to dehydrate veggies for chips. Check out how I make Kale Chips with a Food Dehydrator. I was never really hungry and noticed I would eat less at meals because I would make sure I ate my vegetables. I still ate meat, starches, snacks, and treats.  I was not as hungry between meals and had fewer snack attacks. After these two changes, I was down around seven pounds. No diet yet!

Change #3: Add more protein

I decided to add a low-carb protein drink every day.  I would have it in the late morning and/or mid-afternoon.  I read that protein keeps you full longer, so I tried it.  I used Premier Protein Shake.  I buy them in bulk from Sam’s or 4-packs from Walmart.  I continued with my vegetable challenge. I started feeling better and my clothes were fitting better.  I stopped documenting weight at this point.

Change #4: Move more.

I cannot workout the way I used could 6 years ago.  I have Plantar Fasciitis and Tarsal Tunnel in my left foot and Osteoarthritis in my right knee.  I have used that as an excuse not to work out at all.
I decided to hit 10,000 steps every day on my Fitbit Charge 5 (affiliate link).  I have worn my Fitbit Charge 5 every day for almost 3 years, but I never strived to hit a goal consistently.  This was different.  I did whatever it took to get to 10,000 steps every day.  I did not “exercise” in the traditional sense.  I just moved more.  I walk to a co-worker’s desk instead of calling. I walked around the building during lunch.  I started a huge de-clutter project in my house. On evenings when I needed more steps, I worked on that project.  Most days I hit my goal.  There were nights I was close and would clean up the kitchen to hit my goal. I also continued with the vegetables and protein drinks.

Change #5: Drink more water

I hate water!!!  I really do.  So, this was particularly difficult for me.  I decided that I would drink the recommended 64 ounces a day.  This is a real stretch for me. I am doing it. Sometimes I use flavoring to help me get to 64 ounces a day.  My husband and daughter love water.  They have helped so much.  Randomly they bring me a cup of water and challenge me to drink it on the spot.  I do although I am never happy with it.  I was still implementing the other changes with this.

I HAVE NOT DENIED MYSELF OF ANYTHING I WANTED! If I wanted a cookie, I ate it.  If I wanted Ice cream, I ate it.  What I did notice is that the vegetables and the water kept me pretty full.

On Sunday at church, someone asked how much weight I lost.  I had no idea. So, the next morning (because you know only the morning weight counts-lol) I took note and compared my weight on my daughter’s 5th birthday.  I had lost 21.3 pounds without dieting!  That’s over 85 sticks of butter!!!

How long?  About 6 months.

Change #6: Back to the Gym

I know the title is 5 Lifestyle changes, but I plan to start the 6th change this week.  I will spend at least 20 minutes at least four times a week working out.  Because of my foot and knee, I will spend time on the bike or on in the pool.  I will also continue to implement the first five changes.  I will keep everyone posted.

What lifestyle changes have worked for you?  Please leave in comments.

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