1. Track every bite, taste, and crumb: Every single thing that goes in your mouth should be tracked. Sometimes, all it takes is one bite of a cookie for me to feel satisfied, and I can throw the rest away. But, you've got to track that bite. If not, you'll find yourself eating more than you thought, therefore eating more points than you thought.
2. Plan ahead: I've said this before, but try (really try!) to pre-plan your meals for the week, or even for the day ahead. If I know that I have a banana and an apple in my lunchbox, I have the willpower I need to avoid any other snacks that I didn't plan for.
3. Pack your own dessert: At work, we like to celebrate. Oh, it's your birthday? Let's have cake! When I know these days are coming, I pack something for myself, to eat at the same time that they are having cake. Strawberries, Popped rice cakes, or anything that I can get excited about. It's easier to turn down peer pressure when you've got something already in your hand, ready to eat.
4. Weigh your food: Since we got engaged in June, I've been fighting with the scale, up one pound, down one pound, repeat. It's frustrating. So, I used the WW website to find ways that I may be "cheating" my own system, and get back to the basics of what works. Turns out, I can't actually eye-ball how much 4 ounces of chicken really is. When I started weighing it on my food scale, it turned out to be 5.5-6 ounces! That's a difference of two points. Imagine what else I may be underestimating? Also, keep a 1/2 cup and 1 cup measuring cup on hand. This is really helpful for pouring out cereal, or whatever I might be making. It's nice to actually see the measurements.
5. Scan the package whenever possible: If it's possible, scan the package of mashed potatoes you're making. It's easier to track the actual food, instead of just searching for mashed potatoes in the tracker.
6. Add vegetables and fruit to every meal: It seems elementary, but simply adding a vegetable and fruit to every meal means that I'm replacing something else in that meal with a smarter, healthier choice. When I'm snacking, I ask myself, "Am I hungry enough to eat an apple?" If I am, then I eat the apple. Usually that is enough to satisfy my craving, and I can make it until the next meal.
7. Stay hydrated: So often, we don't drink enough water. Drinking plenty of water, sometimes just two-three bottles a day at work is enough to help me feel more awake, digest my food properly, and stave off any rogue urges to snack. When I get home from work I make sure to keep a glass full of water to drink all evening.
8. I don't broadcast my plan, nor am I embarassed by it: Weight loss/gains are something that nearly everyone deals with in their lives. Every day I have some conversation with someone about weight loss, food choices, etc. Most of the time, I don't mention that I am using Weight Watchers, but if anyone asks what I'm doing, I am happy to explain what works for me. Some folks at work don't want to hear about what I'm doing, or acknowledgement that their food choices are different than mine at lunch. It's not my job to make anyone feel guilty about their own choices, but I also expect them not to make me feel guilty about mine. I like a "live and let live" approach. :)
9. Travel your own path, not someone elses: As of today, I am 22.8 lbs down since March. It is a lifelong journey, and I know that. I am excited when there is as little as .5 lbs lost on my Friday morning weigh-in. Sometimes even staying where I am is a win in my book, if it's been an extra difficult week. I lose weight at a different rate than anyone else, and this body isn't like anyone else's - it's unique! Shouldn't my journey be unique as well?
10. Take note of NSVs: Those are non-scale victories. Things I've noticed:
I'm finally comfortable in jeans!
My engagement ring is too big!
I can run up the stairs! Fast!
I can wear my sister's shorts!
Sometimes realizing these things are bigger than seeing weight loss on the scale. These are real life wins!
I hope these were helpful - let me know if you have questions!
Have a great weekend.