ack Off. Sparklepie's Plan (and it seems to work)

Sunday, May 20, 2012

Ok, So let me start by saying I was recently paid a huge compliment from a sparkfriend.... (and you know who you are) It was no so much a compliment but more of a request to become their "buddy" in their process... This got me thinking maybe it was time I actually put down this "plan" I'd been thinking of for the past month as my weight loss has become very noticeable and people keep asking "what are you doing"? "You look great". The short answer is always ... "I'm a dedicated sparkperson, I'm adding fitness time to my life and getting rid of calories/food my body does not need, essentially I'm sticking to a range"

But this answer is one I've given before (not with sp though) and so it got me thinking again about my motivation this time, my support here on sparkpeople and why this time it's working....

I came to the conclusion it's my plan, something I"ve NEVER done...stick to a plan. Likely because it's been a diet plan, pill or even when I tried was never what worked for me.

This time around I'm making the rules and no one else. I figured out what I could live with for a lifetime so this time it's not a diet or a fad, it's not for the season or a special for me.

So Ready for it? Here's my PLAN

80% Steady. 10% Sprint. 10% Back off.

This is how I look at this lifestyle change.

Steady- This is the everyday. This is keeping the calorie range in check. Adding fitness to your life, no matter how busy you are you can find the time (this was a hard lesson for me, I always used time as a reason to bail out on fitness). This means planning your meals if you have to, waking up a little earlier if you have to, sharing your goals with anyone who will listen, or pretend to listen. This just means for 80% of the day, the week, your life..whatever the approach you take you stay steady on the track. Getting slowly more fit, losing weight and on your journey at a pace you know you can live with for a lifetime.

Sprint- This is that boost..maybe it's an event coming up, maybe it's a plateau you hit and you need to push past, or maybe (like for me right now) it's the last few pounds you need off to hit onederland... whatever it is this is what I call a sprint. This is the time you up your fitness minutes, up the weights, drop a few calories from the range (safely, if not too low already) just to get you to that little goal on the STEADY journey to the big goal. Sprints should be no more than 2 weeks because then let's face it your working too hard and you will likely fail, give up or tire out.

Back Off- This is CRITICAL to success.. let's get real, watching everything we eat, fitting in fitness when your body is telling you you just need a chill out day...and sticking to it is hard. There will be times when you need to back off and allow yourself that time without guilt. Maybe it's a vacation, maybe it's just a standing Saturday night get together with friends...or an ice cream sundae every sunday you treat yourself too. Maybe it's a fair, a farmer's market with the best pastries next to the veggies you bought for the "steady " part. Whatever it is we need these little breaks so we feel real, not deprived and knowing you have these times make the steady and sprint manageable! It's nice to not turn down chocolate and wine at a party...and it's ok!

So there you have my little plan... and well it's working for me and I really feel this is a true look at real life and how this journey can work and be a lifetime of success for people just like me.

best to you... it's your life- LIVE IT!... steady, sprinting and backing off.
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Member Comments About This Blog Post
  • COCHESE321
    Thanks for the advice. I tend to be a perfectionist and I occasionally need to just back off.
    2020 days ago
    Thank you!
    2034 days ago
  • SUSIEQ911
    This is exactly the way I approach it.

    You can't be on plan all the time. You have to be able to have day here and there where you go off plan and get right back on. I actually think it helps because your body gets used to the healthy days and that little unexpected treat makes your body say 'whoa, what's this' and gets your metabolism going strong.

    I just make sure those little 'off' times are for things I REALLY enjoy. If I'm going to do it, I want it to be for something I really consider a treat.

    You're on the right track!
    2035 days ago
    guess i need to do a sprint theese next to weeks lol i have been backing off the last few weeks for no reason really out of no bock.thanks for the reminder that the back off should not be tooo long.keep up the good work you are doing great love emoticon
    2035 days ago
    That is how I have been approaching my eating plan as well, and it has been working for me. The flexibility to have a special treat or go to a party without feeling guilty, plus the understanding that the payback for that flexibility is extra vigilance occasionally. I like how you've articulated it.


    2035 days ago
    You are just so, so awesome! It's just so beautiful to build in that flexibility - both to rev up and cool down from time to time. Plus, yes, it's not about perfection - it's not about 100% any way - not 100% without awareness, not 100% being on target - just *most* of the time.

    Brilliant, I tell you, brilliant.
    2035 days ago
    Sounds like a very sensible plan. Since the Steady is the stuff that really makes things happen long-term, makes sense it takes up the largest percentage.

    2035 days ago
    I've never seen a plan written like this before and I like it! I've been struggling with feeling angry that I have to stay away from all the sugary stuff - I keep seeing it as a lifetime of deprivation. That little 10% back off makes a tangible target that might work for me. Thanks for the plan structure - let's hope it works for both of us!
    2036 days ago
  • DEE797
    So glad you have a plan that is working for you. Wishing you continued success on your journey! emoticon
    2036 days ago
    If it works for you, go for it!
    2036 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.