March marks Nutrition Month. I don’t know about you, but working in an office can take a toll on your body. I recently had the great honor of being promoted to project associate, and with a promotion comes more responsibilities, so guess where I am most of my time? Sitting at my desk, on the computer! Spending many hours sitting, tackling piles of work, can also contribute to piling on the pounds.

 

Recently, I decided it was time to make some changes. With hard work and determination, I went from 215lbs to 185lbs and I am still losing weight. Here are three tips to help you go from your seat to your feet and help you to achieve your health goals.

 

Nutrition 

If you want to stay kicking, you have to change what’s happening in the kitchen! Good saying, right? This is the truth, my friend! Our eating patterns and the number of calories we eat are the biggest drivers of weight loss! I usually eat breakfast on the go and used to get coffee and a pastelito (a fried empanada) most days. Sooo good, but sooo bad!

 

I decided to change my first meal of the day. I now make overnight oats, which I eat with boiled eggs. In the evening, I add almond milk or low-fat Lactaid milk to a container of uncooked rolled oats, half a teaspoon of honey and a pinch of cinnamon and put it in the fridge until the morning. Sometimes, I add half a smashed banana. You can eat it cold or warm it in the microwave. I love the sweet and salty tastes of the creamy oats and boiled eggs. I save time and money in the morning and breakfast ISN’T FRIED!!!! Win Win! I’ll take it.

 

Movement 

I’m not sure about you, but I’m on the computer all day and my body gets really stiff. I got myself a wearable device that reminds me to stand, walk around the office or just walk in place. Going from my seat to my feet has given me the opportunity to get in my steps and prevent stiffness. One goal this year is to get 10,000 steps most days. Please pray for a sister!

 

If you don’t have a wearable device, no worries! Just use your phone or computer calendar to add reminders to stand or walk throughout your day. Choose two or three small gaps in your schedule between meetings or during your lunch break. I also have a mini stepper that I keep at my desk and use during phone calls, zoom meetings, video training courses, or other computer work. I like to use it in 5-minute increments and it improves my circulation.

 

At home, I also like to do beginner strength training workouts from the YouTube channel Juice and Toya. The pace is good and once I’m done, I feel great! When I started, I did 15-minute workouts and have now progressed to 45 minutes. You can choose workouts with dumbbells/weights or others with no equipment. My tip is to find something you like and plan to do it about one to three times a week. Whether it’s biking, running, Zumba, yoga, or strength training, do it!

 

During this journey, I have realized there are two “hards.” The first hard is it’s hard to work out; I’m not going to lie! Most of us feel tired, busy, and distracted so we find it difficult to prioritize exercise. The second is it’s also hard when you feel tired, weak, and uncomfortable about your body. It’s up to you to choose which hard path you want to take.

 

Small Changes and A Good Pace 

I’m a competitive person, so my saying is “go hard or go home!” But when I do this in day-to-day life, I eventually get tired and need to rest. In the past, I’d eat less healthy food at night and go to bed, not a good combination. Now, I make simple, healthier food and it works for me. I hate cooking (I know it’s a harsh word), so I try to do it all at once. I prepare my overnight oats and boiled eggs for breakfast while I’m cooking dinner. Then I can be free and focus on other things for the rest of the night.

 

Life is not a race! You are not competing with anyone but the past version of yourself! Making small changes and staying consistent really does work. It took me six months to lose thirty pounds, and another six months to maintain that. These small changes have become part of my lifestyle and I feel great. I have more energy and am getting closer to my daily goal of 10,000 steps. Join me in choosing small changes, and let’s go from your seat to your feet together! Happy Nutrition Month!

 

Jasmine Davila is a project associate at Montefiore’s Office of Community & Population Health.