How I Accidentally Ate Less for Breakfast, But Was Still Satisfied!

Weird, right? How could I accidentally eat less for breakfast? Didn’t I take what I was going to eat out of the refrigerator, make the food, and eat it?

Yep, I did. But, after breakfast Sunday, I looked into the cast iron skillet, and said, “Hey B, are you still hungry?”

My partner replied, “No, I’m good!” I said, “Yeah, me too, weird. Did you know we just ate half the amount we normally do for breakfast, and I used the same amount of food I usually do?”

“No, I had no idea! You should blog about it.”

Of course, when your smart, awesome partner has an idea like that you listen.

So, how did this happen?

Here is a picture of my “usual” breakfast (mixed vegetables and meat, on greens with eggs, fruit, sourdough toast with butter, and cold brew coffee):

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Here is what I made to accidentally eat half of my “usual” (mixed vegetables and meat frittata on greens, fruit, sourdough toast with butter, and cold brew coffee):

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I used the exact same amount of ingredients that I usually do to prepare breakfast. The only difference was that I used one extra egg in the frittata to make sure it fluffed up properly. This is how much food was left after we were done eating:

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Basically, we accidentally ate half the amount of food that we normally do because it was prepared in a different way. Interesting.

ACTION STEP: What is one way that you can change a “usual” item into something that will serve your goals better? How can you make it just a little bit better? Here are some examples:

  • sourdough bread instead of white bread
  • cappuccino with cinnamon instead of frappaccino (that will save you around 400 calories alone!)
  • add one more serving of vegetables to your dinner plate than usual
  • drink one glass of water before each meal
  • put utensils down between bites of food, chew more than usual
  • club soda with a orange slice instead of orange soda
  • turn off all electronics one hour before bed
  • unsweetened almond milk instead of sweetened almond milk
  • homemade “healthy” cookies instead of the store bought version
  • eat on a smaller plate than usual
  • use half the amount of cheese in your grilled cheese sandwich
  • oats instead of cereal
  • you get the idea…

Can you think of some others? Feel free to share how you would improve your “usual” to better serve your goals!

 

 

Small Changes Lead to Big Changes!

“Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.”
—Jim Rohn

Can you relate to this quote in any way? What about in regards to fitness and nutrition?

For me, it simplifies the journey that is fitness and nutrition.

I’ve talked to a lot of people over the years that have had successful weight loss. Of course, I always ask, “What did you do to lose the weight?” More times than not, these people made small changes over a period of time that collectively made a big impact. They usually changed one thing at a time, and focused on the big picture instead of quick fixes. Now you know why this quote speaks to me so much!

Here are some of the most common habits that people incorporated to become healthier and lose the weight for good (you didn’t think I would keep these a secret, right?):

  • Went for a walk after dinner.
  • Took the stairs instead of the elevator/escalator/moving sidewalks.
  • Ate breakfast.
  • Carried a water bottle with them, and ended up drinking more water.
  • Read food labels and became aware of what a serving size really is.
  • Ate on smaller plates.
  • Added one-four servings of vegetables to daily intake.
  • Took more time to eat, and stopped before they were full.
  • Got better sleep.
  • Sat down and ate at a table for meals.
  • Drank a glass of water before each meal.
  • Ate protein at every meal.
  • Had a workout buddy, or community of friends to talk to about health.
  • Kept a journal about fitness/nutrition/gratitude, or anything you like to write about.
  • Swapped diet coke for green tea.
  • Packed their lunch instead of eating out every day. (BONUS: money saver!)
  • Made a commitment to workout, then stuck to it (hire a coach if you need accountability).
  • Rode a bike/walked to work.
  • Meditated for ten minutes a day.
  • Ate one salad a day.
  • Cooked more, or prepared meals ahead of time.

What about the other side of the coin? Do you do some of these?

  • Mindlessly snack after dinner, even when you aren’t hungry.
  • Go back for seconds at meals, even when you’re full.
  • Sit at work all day, then sit more at home.
  • Stay up late, or only sleep for a few hours a night.
  • Order take out/fast food several nights a week.
  • Skip breakfast or lunch, then overeat at dinner.
  • Skip workouts.
  • Eat in the car.
  • Eat whatever is available without thinking about it.
  • Eat in front of the TV/computer.
  • Hide food.
  • Eat out majority of meals.
  • Hardly drinking any water during the day.
  • Stress about things out of your control.
  • Avoid grocery shopping, and opting for convenience foods.
  • Snack throughout the day on goodies that co-workers bring in with them.
  • Make excuses about why nothing works for you.
  • Blame others for your situation.
  • Think about yourself negatively, or talk down about yourself to others.

Small to Big

Studies show that changing one habit at a time is what elicits the best results. Trying to do too much at once can become overwhelming, and can lead to us giving up because a lot of change at one time can be hard.

Imagine what would happen if you slowly swapped unhealthy habits for healthy ones. How do you think you would look and feel? Seriously, close your eyes and think about it. I’ll wait…

ACTION STEP: What is one habit that you can start today to get you going in the right direction?