Rambling about Goals, Thinking "Out Loud"
Friday, July 15, 2011
I decided this morning that I need to sit and rethink my goals and how I'm working towards them. Because just going day to day, telling myself I'm making good food decisions, but not tracking my food or exercising isn't getting me anywhere. Yeah, I'm not gaining, but I'm still far from my goal.
In rethinking my goals, I realize I never set short-term goals. I just told myself I needed to lose close to 50 lbs. OK, there are people here who've lost 100+. 50 is doable. Except I never really set a "deadline". Even if I had, if I hadn't set interim smaller goals and deadlines, how would I know I was on pace? I wouldn't. I even joined a 30 lbs. in 30 weeks challenge, but still didn't really get the concept. It's finally sinking in. Attainable goals, and then WORK TOWARDS THEM. I can't just sit and wait for the lbs. to disappear. Logically I know this. Now I need to get back to acting on it.
My husband and I would like to be trying for a baby within the next year. My personal goal was to get to a healthy weight before pregnancy. So this helps me set some deadlines. Ultimately, I'd like to get down to between 135-140, but I'd feel comfortable getting started once I'm under 150, which is the upper end of healthy for my height. That's 20 lbs. away. Now, muscle weighs more than fat, so I know that doesn't tell the whole story. I'm thinking of planning to lose 3 lbs. per month. That's attainable, even if I put on some muscle weight, as long as I track & exercise. Right now I'm at 170. I have 2 weeks until August.
July 15, 2011: 170
Aug. 1, 2011: 168
Sept. 1, 2011: 165
Oct. 1, 2011: 162
Nov. 1, 2011: 159
Dec. 1, 2011: 156
Jan. 1, 2012: 153
Feb. 1, 2012: 150
Mar. 1, 2012: 147
Apr. 1, 2012: 144
May 1, 2012: 141
June 1, 2012: 138
July 1, 2012: 135
So now that I have deadlines, how am I going to get there? Let's start with eating. I don't like to feel deprived. I'm guessing this came from a lifetime of watching my mom try every new fad diet, and at a certain age, joining with her. That, along with listening to friends complain about what they can't eat because of South Beach, or Atkins, or etc. Add to that being a psychologist with one specialty area being disordered eating. There's no such thing as a "bad" food, and everything is okay with proper portions. I like that, but I think I need to watch my portions and do a better job of tracking my calories.
Goal 1: Track all foods at least 5 out of 7 days a week. Stay in calorie range at least 4 out of 5 days.
Goal 2: Do not "splurge" or reward myself with food. If I want dessert, and have the calories to spare, I can have dessert. If I've used up all my calories, I do not "need" any more, so I don't "need" dessert. Dessert is not the 4th meal of the day.
Now exercise. I was doing good with this for awhile, then the kids were home from school and it all went away. Between increased work responsibility, running kids around, cleaning, grocery shopping, cooking, etc., exercising drifted away. Part of it is that all my exercise "equipment" (DVD player & Wii) are in the living room. I have ridiculous "performance anxiety" when it comes to working out and do not like having an audience. Keeping the kids out of the room long enough to get in a workout without interruption is next to impossible. Well, I'm going to have to make it work for the next 3 weeks, then they'll be back in school and I have no excuse.
Goal 3: Cardio workout 3 days per week. Minimum of 15 minutes per workout. Gradually increase stamina to a minimum of 30 minutes per workout and cardio 5 days per week.
Goal 4: Yoga workout 1 day per week to help increase flexibility, balance, and reduce stress.
Goal 5: Strength training 2 days per week.
Now I have a timeline and goals to help me meet deadlines. I just have to stick to them. My commitment to myself and all my SparkFriends reading this is to review/revise my goals every month. Figure out what is working and what isn't so I can adjust and meet my goals. As a matter of fact...
Goal 6: Blog at least once per month about progress (or lack of), goal revisions, and what I've learned that month.