Just Pick One

I was driving home from work the other day, doing Butt Crunches and thinking of you DAMN GOOD LOOKING LADIES. I've talked about Butt Crunches before; BUTT let me explain in case you're not sure. Butt Crunches are an exercise that can be done anytime you're sitting. All you do is squeeze your bottom cheeks together. Squeeze, release, repeat. Squeeze both, one side at a time or in any combination, as in right, left, together. Squeeze to the beat of the music on the radio. Mix it up, have some fun.

Anyway, Butt Crunches are a good first step to making positive healthy life changes. Regardless, of how you make changes, each person needs to find what works for her/him, and I want to share what worked for me. You may already know that I had gastric bypass surgery a year ago. In the 7 months before my surgery I lost 65 lbs. How did I do it? Well, I worked with a doctor, psychologist (behavior modification) and dietitian on a program that I call "Just Pick One." Dr. Julie, psychologist, asked me to change one thing. I choose to give up sugared drinks (aka soda). It wasn't easy, but I still ate what I wanted, when I wanted, so giving up soda didn't seem like a huge sacrifice. Two weeks later Dr Julie had me make another change. I decided to add a healthy breakfast. Every couple of weeks I would just pick one more thing to add. Soon it was months later and I was losing weight. In the past, I tried and failed every type of cold turkey, all or nothing diet program. Those diets make you feel like you're being punished, but Just Pick One is an easier way to achieve the same goal.

Just Pick One can work if you're trying to lose weight or want to make healthy changes. In case you're interested, I've listed some ideas to help you get started. You know that you should always consult a professional when it comes to diet, exercise, or supplements. However, the reality is that we rarely consult anyone before jumping into a new program. I recommend the professionals. They gave me the support I needed to succeed. I also recommend that you start food logs right away. Even if you don't change what you eat. If you bite it, write it. If you're honest about everything you put into your mouth you'll be able to identify problem areas that you may not have otherwise realized.

Just pick one (suggestions)
-take vitamin(s) and/or supplement(s) every day
-take a walk (start w/15 min everyday)
-stop all sugared drinks
-stop all fast food
-eat a healthy breakfast everyday
-bring lunch to work everyday
-set cut off for night time snacking (ie 8 pm or 9 pm)
-pick one replacement
..replace potato/rice/pasta with a green/yellow veggie
..replace lunch or dinner with low calorie frozen entree
..replace bread with 100% whole grain bread
..replace fats with low fats (mayo, sour cream, dressings, etc)
..replace sugar with substitute (sugar free yogurt, peanut butter etc)
..replace snacks with low carb, low sugar, high protein snack (ie Atkins bar)
-add fruits or veggies to your diet
-take the stairs
-use large, at home, clothes rack (aka treadmill, stationary bike, Nordic track) or other exercise 3-4x per week
-butt crunches while driving/sitting (I'm doing them right now!! HA!)
-make up your own, be creative and HEALTHY

One last tip about slips or cheating. It happens. Just don't let one bad meal turn into a bad day, week, month or lifetime!! The key is continue to add healthy choices so you can live a long life as a DAMN GOOD LOOKING WOMAN.