Hysterectomy Recovery Blog

Just Change One Thing for 30 Days

I looked at my progress on MyFitnessPal over the year and saw that I lost around 10 pounds since last December! What changed you may be asking?

All I did was make small changes to my lifestyle once every month – I only changed one thing and kept compounding another new thing the next month. It seemed to be working because my body fat used to fluctuate between 32-34% for months and now it’s holding steady at 31%. Granted, my goal is 25%, but at least everything is going down!

I’ve since switched to a lazy mediterranean Keto diet that consists of fish, fats, carbohydrates from veggies and fruits. I also discovered that I wasn’t losing weight because I was eating too much food. Even if I was eating all healthy food, my caloric intake > caloric expenditure.

Here are 10 tiny changes I made that helped contribute to my weight loss:

  1. Eggs for breakfast
    • 4-5 egg whites (fried)
    • 1/4 avocado
    • Greens (kale, spinach, chard with seasoning, garlic and onion)
  2. Fish for dinner
    • Salmon w/ avocado oil and seasoning on top
    • broil for 10 minutes
    • Greens
  3. 1 Snack
  4. Eat within an 8-hour window
    • 10am – breakfast (500-600 calories)
    • 1:30pm – snack (200-300 calories)
    • 5pm – dinner (500-600 calories)
  5. Track everything in MyFitnessPal
    • Keep track of macros (protein, carbs, fat)
    • Keep track of calories consumed
    • Keep track of fiber for BM
  6. Eat enough protein to keep me full
    • Each meal/snack should have at least 30-40g of protein.
  7. Stay hydrated
    • I try to drink > 100oz. of water a day; more if I’m working out and sweating
    • Water helps with staying regular which keeps you lighter and leaner
  8. Poop at least once a day
    • Leafy greens, watery veggies and water keeps the poop lubricated so flows through your colon faster and more smoothly.
  9. Stay away from beef or other red meat
    • Beef and pork is really hard to digest because it gets tough. Think: overcooked steak or beef jerky – you know how hard that is to chew? Imagine that in your stomach!
  10. Eat good fats
    • Fish oil, salmon, avocado oil and olive oil.

Consider choosing one of the above and sticking to it for 1-month – then add another one for the 2nd month and so on. I really think you’ll start to see the changes as the months go on like I did.