Your week 4 challenge is to make 5-10 healthy choices outside of your daily at-home routine. It may sound hard, but you can stick with your healthy habits even when you’re not at home.
How To Complete The Challenge (and stay on track to get $50)
If you haven’t, go back and complete Challenges 1, 2 & 3.
Make at least 5 healthy choices outside the home. If you’re still staying “safer-at-home” because of the pandemic, feel free to try the “healthier-at-home” suggestions.
Let your coach know what healthy choices you made this week. If you’re up for a challenge, go for 10 choices!
One last weigh-in on your Lark scale. Regardless of the number on your scale, reward yourself with a big self hi-five. You deserve it!
Creative Ways to Lose Weight Anywhere
Invite a coworker to take a walk during your break or lunch hour. Bonus points for sitting down to a healthy picnic together!
Take a walk when you can during meetings on the phone.
Set a timer to remind you to get moving – such as walking or squats or stairs – for 2 minutes out of every half-hour.
Pack a lunch instead of going out to eat.
Walk to a nearby park to eat your lunch.
Wait until the last minute before a meeting or deadline to go grab coffee so that you do not have time to eat treats left in the break room.
Park a block or two away from your destination and walk the rest.
Pick the farthest spot in the parking lot.
Pack a healthy snack in case you get hungry while running errands so that you are not tempted to opt for fries, chips, or another fast food or convenience store snack. A piece of fruit or a low-fat string cheese stick can be good choices.
Are you planning to hit the mall food court? There are plenty of better choices than an 800-calorie cinnamon roll or plate of fried rice and breaded chicken. The nutritional information is often available online, and you can often get by with a reasonable meal, such as a grilled chicken sandwich with vegetables on whole-grain bread, a falafel with salad and hummus, teriyaki salmon with vegetables, or stir-fried shrimp or chicken with vegetables.
When meeting a friend for lunch, agree on a restaurant that has lean protein and vegetables, such as a protein plate with chicken or beans and grilled vegetables, or fish or chicken tandoori.
At a Restaurant
Order steamed vegetables or a salad for a side instead of rice, French fries, bread, or pasta.
When reviewing the menu, go to the Fish or Chicken sections. You can usually order a grilled chicken or fish with steamed veggies just about anywhere.
You are the customer, so it is okay to make special orders, such as asking for sauce or dressing on the side or to skip the breading on chicken or fish.
Split your meal with a friend to keep portion sizes down.
Ask the server to bring a to-go box with your meal, and put away half for later before you start eating.
Ask the server not to bring a bread basket when you sit down at your table, or place it out of reach if the other people in your party insist on having it.
Check the menu ahead of time to see what you will order so that you are not tempted to order less-healthy food when you get to the restaurant.
You can always special-order something healthy, such as chicken or fish and a side salad or steamed vegetables.
Consider tea or coffee instead of dessert if others in your group are having dessert.
If you only have time for fast food, look for something small, such as a taco or kids-size burger, or ask for grilled chicken on a salad or in a lettuce leaf.
Have 2 pieces of toast instead of a full-sized bagel or breakfast pastry.
Choose fresh fruit instead of juice.
Top pancakes or waffles with fresh fruit instead of syrup and butter.
Take toast with peanut butter instead of butter and jam.
Walk instead of drive to tourist destinations when possible.
Consider planning your vacation to include physical activity as a daily focus. For example, it could be biking in the wine country, kayaking and paddle boarding in a river or lake, or hiking at a national park!
Explore local grocery stores and markets to purchase foods for your own healthy picnic based on local fare.
It is okay to ask servers to explain menu items to you or ask for food to be prepared specially for you, such as without sauce, less oil, or with extra vegetables.
At a Party
Bring a healthy salad or fruit plate to share, and help yourself generously while eating less of the higher-calorie fare that is served.
Make sure to put your food on a plate. Try to not get seconds or graze off the buffet.
Eat a handful of nuts about an hour or two before the party so you don’t show up hungry.
Talk to other guests instead of focusing on the food.
Choose water instead of alcoholic beverages.
Keep a glass of water in your hand or at your table so you have something to do instead of eat.
Look for lower-calorie fare, such as fresh fruit and vegetable platters, shrimp cocktail, and grilled chicken.
Feel free to say, “no, thanks” if offered something you do not really want.
Consider the fact that people are usually not noticing what you eat, even if you are thinking a lot about it.
Politely decline offers to take home leftovers if they are not foods that you typically eat.
At the Grocery Store/Supermarket
Don’t go to the store on an empty stomach. Instead, go after a meal or light snack so that junk food is not so tempting.
Make a list and stick to it instead of risking impulse purchases that are less healthy.
Emphasize fresh foods, such as fruit, vegetables, fish, eggs, dairy products, nuts, and seeds.
Select foods with fewer ingredients rather than more ingredients. Examples include oats instead of flavored oatmeal, plain yogurt instead of flavored yogurt, dry grains instead of boxed grains, and canned tuna instead of a tuna lunch kit with mayonnaise and crackers.
Healthier At Home
Set a timer to get up every hour and walk around the home for a few minutes.
Set aside 10 minutes for yoga, gentle stretching, or a walk before breakfast.
Make your own lunch instead of ordering in.
Burn calories and make the home cleaner by vacuuming, washing dishes, windows, or floors, or doing the laundry.
Rearrange the kitchen so healthier foods are more visible than less healthy ones. For example, put cookies on low shelves or in opaque containers, and fresh fruit at eye level.
Take a walk or weed the garden while talking on the phone.
Take a dance break. Alone or with your children, significant other, or roommate, turn on some songs and dance to them. The only rule is that it is a no-judgment zone!