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BMASSIE3 SparkPoints: (10,355)
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10/11/17 10:54 P

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A realistic goal for me would be 3 pounds per month or a 1.5 pounds every two weeks.

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit.
-Added exercise, meal planning, and beck stuff and sparking to my calendar
-Did Sun Salutations this morning and gave myself credit.
-Have an exercise plan and have set a realistic goal.


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10/11/17 10:19 P

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This one is a little stress full for me ... if I start focusing on the number on the scale ... it starts to jack with my head.

I prefer to focus on ... exercising 5x a week burning 250+ calories each session.
Eating 3 meals a day.

My short term goal is to get back down to 159.5 ... that happens to be 5ish pounds.

The numbers game and I don't always get along.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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FUNLOVEN's Photo FUNLOVEN SparkPoints: (55,492)
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10/11/17 11:19 A

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This used to be a daunting exercise for me. At one time I did some research to discover what the recommended weight would be for someone like me who is soon to be 66 years old and is 5' 9". What I discovered is that there are several different opinions! So I have decided to go with the old stand-by WW. I have held on to some of the WW info that I received years ago, but I bet their range still olds true today.

WW gives me a range of 135 - 169 #. That is the "minimum for all adults 17+ years" and the "maximum for all adults 45+ years".

When I got married at the age of 21 I weighed 143#. That weight was a real struggle for me then and I can't imagine reaching that weight now! During another weight loss phase I got down to 150#. Then life got a hold of me and I couldn't maintain that weigh either.

I have currently set my SP goal as 150 - 155#. Will I get there? I don't know. Do I want to get there? I don't know that either. For now the goal I set for 2017 was to lose 10# and I have fiddle-farted around all year long! So now time is down to the wire.

I have decided that if I try at all I should be able to lose 1# per week. That does not sound unreasonable to me and that will easily bring me to my goal. After that I will re-evaluate.

As far as rewards go, I am like Susan. I live a pretty comfortable life and if I want something I go out and get it. So finding a meaningful and motivating reward is very difficult for me. A couple things I rarely do are massages and pedi/manicures. That is sounding pretty good for starting off the Holiday season!

Sue

Michigan - EST

"Live life to its fullest and make the most of every day."


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10/11/17 1:54 A

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I don't understand why this step is so difficult for me. I have been yoyoing and stalling around the same weight for too long.

O.K., new approach: since I regained a few pounds recently, it should not be too difficult to lose them. So I am saying that my aim is to lose 5 lb in the next 5 weeks.
Afterwards, as I know myself, the rate will be slower, but i will do it in 5 lb increments as mini goals.

And report on the first 5 on November 14 in the daily check-in! I have put it in my agenda book!!!!

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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (236,858)
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10/10/17 8:12 P

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I've been on maintenance for the last few months. Nevertheless, I will set a new goal to lose 5 lbs.



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10/10/17 6:02 P

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My realistic goal is to lose 5 lbs.

and then 5 more.... and on and on until I rack up 40. : )

I am totally fine with the slow and steady... I've tentatively set my spark goal to lose the 40 by June 1 but I need to go check that and see what that comes out to. I think 1 lb/week is aggressive for me.

spark on sparkers!

x


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SWEDE_SU's Photo SWEDE_SU SparkPoints: (148,871)
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10/10/17 11:15 A

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synchronicity? i just found this article on spark about non-food rewards. interesting list, but again, most of these are part of my lifestyle anyway. maybe the mani pedi...:-)

www.sparkpeople.com/resource/motivat
io
n_articles.asp?id=1990&page=2


live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!
one day at a time...

susan




fitbit: https://www.fitbit.com/user/244BN6

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SWEDE_SU's Photo SWEDE_SU SparkPoints: (148,871)
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10/10/17 11:10 A

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here is my blog for the day
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6419586


the 5 lbs is just what i need to get back into a comfortable maintenance weight (at my lowest i weighed 12 lbs less than i do now, and that was probably too thin). loose skin is a fact of life for me, too - i once weight 50 lbs more than i do now, so that i just the way of it. in my 60s, i'll live with it.

it's hard for me to think of rewards for myself because i live a life that is rewarding in itself - i treat myself to a massage when i can, because of the long hours at the computer, i get out and hike whenever i can, work permitting. i'm not complaining, i bought new clothes when i lost my initial 20 lbs, and they still fit, albeit a bit tighter than i would like (hence the desire to lose 5 lbs).

not a problem, really, just motivation to keep on keeping on!

live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!
one day at a time...

susan




fitbit: https://www.fitbit.com/user/244BN6

SW march 25 2012: 123
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JUNEPA's Photo JUNEPA Posts: 12,352
10/10/17 10:43 A

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I'm just like you, Rhonda, 5'4" in the high 120s (you are already mid) and shooting for a goal weight of 122 and I want to keep those muscles, I want to be strong, fit and healthy.

It’s a busy day, this is an easy Beck day, so no extra personal reflections today. I milked the cows this morning, then I had breakfast and made the dough for buns for lunch, did the morning housekeeping chores and some exercise (short walk-run with the dogs to the river and back, some home ST and a stretch and foam roll)(usually I do a morning hike with friends and our dogs on Tuesday mornings, but not today, as I have an appointment at 11am)(I am trying to get my 120 minutes of activity for the 5% challenge team). I am not home for lunch, DH will have buns fresh out of the oven and add cheese and ham. I brought my lunch of turkey, mashed potatoes and green salad with tomatoes, grapes(some Thanksgiving leftovers) and in the afternoon and I am going to my brother’s place and checking with my niece about her math homework, which I am helping her with, then making supper for my brother and nieces, then coming home and making the same supper at home (fish, rice, tomatoes, kale salad, pumpkin pie). I am thinking about my daily schedules and routines. I think it works better for me to do my exercise in the morning and my housekeeping chores at night, I will try that, I am doing that today, up until now I have done it the other way around. At the end of the day I can putter along on housekeeping chores and get a lot done, but I am sometimes too tired to do a planned workout, plus a planned workout takes longer and needs a warm-up and a stretch cooldown, which I can do more easily in the morning.


Beck Day 10 – Set a Realistic Goal

My first weight-loss goal will be: 5 pounds
My reward will be an all day hike, from sunrise to sunset with a day pack and my dog

Checklist
1- I read my Advantages Response Card at least twice today - Yes
2- I read other Response Cards as needed – N/A
3- I ate slowly, sitting down, and noticing every bite – No, a bit of a snacking day :(
4- I gave myself credit when I engaged in helpful dieting behaviours - yes
5- I did spontaneous exercise – yes, apple and grape picking and some high energy house cleaning
6- I investigated the possibilities of a planned exercise program – yes, I made a plan for the week yesterday and am following the plan
7- I scheduled exercise time into my appointment book - yes
8- I did planned exercise – yes, I missed my morning hike because I had an appointment so I went for a short walk and did some ST at home on my own
9- I scheduled dieting activities and daily exercise into My Daily Schedule – yes- before I went to bed last night
10- I decided on the following reward when I lost 5 pounds – yes, I am planning to go on an all-day hike
11- I gave myself credit for exercise, dieting skills, and sticking to the plan – exercise, sleep, hydration, .. all good – I am working on writing out my daily schedules and routines


Edited by: JUNEPA at: 10/10/2017 (11:16)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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10/10/17 9:13 A

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Day 10 - Set a Realistic Goal

I have a very good idea of what I need to lose. My lowest adult weight is 124.5 and my lowest pre-pregnancy weight was about 118. I'm currently 61; 5'4" and as I recall according to Weight Watchers my target weight should be 117-145. I feel pudgy in the 140's and I feel thin in the 120's. My body seems to be able to maintain a weight in the mid 130's with a reasonable diet and exercise regime. If I let my guard down, it is very easy for me to gain weight and I'm currently in the mid 120's. I feel I look healthy. I have a younger friend who is the same height as me and in the low 120's she looks great. I would like to go to the lower end of my range as it would be awesome to see better muscle definition and feel firmer; however I do realize that it may be unrealistic for me to maintain for the long term. With my history of yo yo weight and given my current age; my skin is loose and that may never change.

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon




Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST SparkPoints: (72,725)
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10/10/17 7:29 A

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I wrote my blog this morning looking at the weight I have already lost since starting the trek so I am in a good place. Empowered. Now I have to think about rewards for every 5 pound goal I reach. For some reason I got so pleased with myself today I forgot about making a rewards list. And that is a pretty good motivator/credit tool.

www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6419970


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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WALKMAMA's Photo WALKMAMA SparkPoints: (34,502)
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10/10/17 6:34 A

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I have my goal divided into 5-pound milestones. I recreated the graph (comes later on in the book) in a spreadsheet so that I can track each 5-pound journey.

Monica

Central Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (105,625)
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10/10/17 3:34 A

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I'm in maintenance and I have a tiny goal:
I would like to go from 59 kg to 58 kg (pre-vacation weight), that is about 2 pounds.

Breaking weight loss goal up to 5-pound parts sounds like a good idea.
Keeps us in the present.
I mean, it is not possible to actually do anything to lose 20 pounds or 50 pounds and it may be frustrating - it is easier to imagine doing well for a month and have a direct effect of losing 4-5 pounds.

6 years ago I was 7 kg (15 pounds) from my initial SP goal weight,
and it could have been intimidating - but at that time I was like "oh well, this is hopeless, I can live with these extra pounds, I might as well try what this new book "The Spark" says", sounds too good to be true but let's try".
Luckily for me, it did work : )

****For those who want to do Day 11 Differentiate between Hunger, Desire and Craving tomorrow: assignment starts before breakfast, so it is good to read chapter 11 the night before or early in the morning. Same for Day 12 and 13.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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CASSIE425's Photo CASSIE425 Posts: 101
9/28/17 12:22 P

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Good morning!

I'd already set a goal of 140 by my 55th birthday at the end of the end of January.

I have successfully accomplished slow weight loss before. I lost 42 lbs between July 2009 and February of 2010, which is about 1.5 lbs a week. I went from 192 to 150 at that time.

The major thing I have to do is be OK with only losing maybe 1 lb or less a week.

It's healthier, and I'm more likely to keep it off if I take it slowly. I also won't be so hungry!



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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,040
9/13/17 12:51 P

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Can't make up my mind on this one.
I know the end goal (140 lb) .
10 lb increments seems more motivating to me.

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AURA18's Photo AURA18 Posts: 7,826
9/8/17 6:07 P

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Day 10 Setting a realistic goal of 5 pounds at a time then do a emoticon happy dance emoticon

Edited by: AURA18 at: 9/8/2017 (18:11)
AEGISHOT's Photo AEGISHOT Posts: 4,502
7/25/17 6:58 A

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Set a realistic goal

I am comfortable with 1lb per week, I will love that I am able to do this. I am targeting my first goal of 155lbs, and with a pound per week I could meet this in the next two months.

Temmy, Nigeria

Blog aegishot.blogspot.com.ng

I can do all things through Christ who strengthens me.

www.blctracking.com

RESOLUTE to be a Steady Shrinker throughout BLC35
RENEGADE against overeating and exercise inconsistency


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KRISZTA11's Photo KRISZTA11 SparkPoints: (105,625)
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5/30/17 2:19 P

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Congrats to the 5 pound loss!
The bracelet is a nice idea, may you have many charms!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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GOAL120A's Photo GOAL120A SparkPoints: (17,216)
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5/29/17 10:48 A

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I like this daily challenge. I first thought that Manicures and Haircuts were good ideas, but I realized that those "go away". My problem is forgetting, so I like the charm bracelet idea.
I honestly could care less about a charm bracelet but why this would be so good for me is that I can SEE what I have lost and it is a physical reminder that I need so many charms to finish my goal.
I have already lost 5 pounds in about 38 days. Not a tremendous amount but I did it and it is true weight loss. I will buy myself a new charm every 5 pounds lost. I am putting this in writing!

It is never too late to become who you always wanted to be.


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4/21/17 7:35 A

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Goal setting

I'm having difficulty with this. I have set a 5 lb loss goal. I have changed so much since last fall and the weight hasn't budged yet.

Today, I'm going to set a 1 lb weight loss goal 0.5 a week for two weeks. emoticon

"Being Challenged in life is inevitable, being defeated is optional"
~Roger Crawford~


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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (12,670)
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4/20/17 3:22 P

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Goal setting - This is a problem area for me. I know I am making progress. I am eating better and less. I am exercising more. BUT - the weight is not dropping. Posting from my previous entry: When I started the coaching class in January, we were encouraged to 'think big', so I did. And I have been very disappointed. So - my realistic goal is now to lose 5 pounds by May 1. When I have lost these 5 pounds, I will purchase a new pair of running shoes.

I have a little more time to make a couple more pounds....

I am going to do as Going-Strong does and make a visual paper check off.

Deb
Changing my life 1 step at a time.


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YESICAN61's Photo YESICAN61 Posts: 725
3/11/17 1:13 A

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My next goal is, not surprisingly to lose 5 lbs. My reward for that is going to be
a mini Netflix binge curled up in bed with a cup of tea. Not something I usually do so I will look forward to it! My longer term reasonable goals revolve around the BMI charts. The first goal is to make it into the simply obese range and then into overweight range. From there I will evaluate further and set my goals accordingly.

Any time spent creating is time well spent!





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3/10/17 7:22 P

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Day 10 - Set a Realistic Goal

I have a very good idea of what I need to lose. My lowest adult weight was 128.8 and my lowest pre-pregnancy weight was about 118. I'm currently 61; 5'4" and as I recall according to Weight Watchers my target weight should be 117-145. I feel pudgy in the 140's and I feel thin in the 120's. My body seems to be able to maintain a weight in the mid 130's with a reasonable diet and exercise regime. If I let my guard down, it is very easy for me to gain weight and I'm currently in the upper 140's. My goal is to lose in 5 pound increments and take it down 5 pounds at a time re-assessing as I go how I look and feel. I have been told I look "gaunt" in the low 130's but looking at photos where I am that weight I feel I look healthy. I have a younger friend who is the same height as me and in the low 120's she looks great. I would like to go to the lower end of my range as it would be awesome to see muscle definition and feel firm; however I do realize that it may be unrealistic for me to maintain for the long term.

This is a photo of the page out of my bullet journal with my goal weight in 5 pound increments.






Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (236,858)
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3/10/17 6:40 P

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My short term goal is to lose 5 pounds by the end of April. I trying to lose the weight I gained (7 pounds) after my back injury plus and additional 10 pound. My ultimate goal is 185 pounds by the end of the year. Current weight 202.



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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (127,618)
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3/10/17 10:15 A

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I want to lose 50 pounds by ... tomorrow!!!

Well, that's not happening.

So ... my goals are:

Stay gluten, dairy and sugar free for 45 days. I will evaluate then if I am gonna go longer.
Exercise 5 days a week.
Break into ONEderland by Easter!!!!

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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MYBESTLIFEISNOW's Photo MYBESTLIFEISNOW SparkPoints: (27,578)
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3/10/17 10:05 A

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I set my short term goal for 5 pounds because that's as even number on weight. I'm happy with 1/2 to 1 pound loss a week. I've seen a few weeks where I lost more but I prefer to keep my calories at the high end because I want my diet to be sustainable. I'm eating anywhere from 1400 to 1800 calories a day (but I'm pretty active too).

Edited by: MYBESTLIFEISNOW at: 3/10/2017 (10:58)
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CONTROUBLE's Photo CONTROUBLE SparkPoints: (153,656)
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3/10/17 10:04 A

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I am totally willing to set my current goal to 5 lbs. since I have just under 10 to get to my overall goal. Actually, the overall goal might get changed when I find out just what my current diet will do for me. I still don't like the current height/weight scales I have found.

Kerry aka Trouble
Schaumburg, IL
www.fitbit.com/user/245CXC


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3/10/17 9:42 A

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A lot of conflicting thoughts about this Day. 5 lb seems to be too little, yet, I have been parked at around the same weight for months. So 5 lb should be reasonable...BUT I find 10 lb increments more motivating.

In any case, I have to turn a corner and get to those 178 lb that are at the end of my present tracker.

BONUS: as I was rereading my pink book, I realized that I have already lost almost 20 lb in the last year and that I feel a lot better about my body, my appearance and myself.

But shockingly, I also realized that it was difficult for me to identify with my new weight, and as I am writing this, I now wonder if it may not be part of the reason my weight has been parked for so long where it is now. Humm?

This being said, it increases my motivation to get to the end of my present tracker. And I will decide by then if I want to go by 5 or 10 lb increments.

Edited by: SERIOUSLIM at: 3/10/2017 (09:45)
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3/10/17 6:08 A

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I set up the weight loss graph from the book in a spreadsheet so that I can track weekly and celebrate each 5 pound loss as I move toward my goal. I reset the graph after I reach 5 pounds of weight lost so that I remember to think of this as several 5 pound goals. I do have my ultimate goal weight entered in SparkPeople and I can view the long term progress by running a report.

Monica

Central Time Zone


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3/9/17 3:09 P

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Goal setting - this was a topic today at the coaching class I attend. Also rewarding yourself for making that goal. When I started the coaching class in January, we were encouraged to 'think big', so I did. And I have been very disappointed. So - my realistic goal is now to lose 5 pounds by May 1. When I have lost these 5 pounds, I will purchase a new pair of running shoes.

Deb
Changing my life 1 step at a time.


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CARINEVE's Photo CARINEVE SparkPoints: (27,109)
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3/9/17 3:06 P

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Set a Realistic Goal

I know I should go slow. But when I do have the spirit to tackle all the weight that has crept up on me over the last years, I do want to set a serious goal. But I am ok if I don't reach the goal at exactly that date.

The first week is always great, I usually lose around 5 pounds water weight. After that I really need to work hard (work out and stick to the lower part of my calorie range) to even lose 1-2 pounds per week. But that is ok. I know that your weight is the only thing you don't fully control. So my goals are staying on track with my calorie range, and working out as planned, and these goals are much more within my control.

The weight will come off again if I keep doing that. Although now that I am in my forties it might go a bit slower than before. But that is also ok. I do what I can, and I will accept whatever weight that results in.

I am more worried about transitioning to maintenance, as that has been the problem for me in the past. I let go a bit but then I let go too much and before I know it I start gaining again.
But I will tackle that one when I get there. For now my focus is on doing what is required to lose weight and compliment myself when I do that.

Edited by: CARINEVE at: 3/9/2017 (15:17)
Carine
the Netherlands

CURRENT RUNNING PR's:
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"... the rate at which you should try to lose weight is the slower the better"
"... no more than 1 to 2 pounds per week"


Sounds good to me!
I don't have a weight loss goal as I'm in maintenance - my goal is stay where I am.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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AURA18's Photo AURA18 Posts: 7,826
3/8/17 5:48 P

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Day 10 Setting a realistic goal of 5 pounds at a time then do a emoticon happy dance emoticon

Edited by: AURA18 at: 9/8/2017 (18:06)
MOOMSHINE's Photo MOOMSHINE Posts: 6,208
1/17/17 11:45 P

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Set a realistic goal: 1/2 to 1 lb per week. 8-)

8-)
Em
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


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1/13/17 8:04 A

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Sorry about the disappointing results, Cat. Keep yourself busy with some distracting, pleasant activity to help keep the emotional eating at bay. I'll walk with you on the treadmill Saturday!
--kathleen

**Kathleen
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Today was a tough day ... mamm came back with abnormal calcification at the original breast cancer site. I was suppose to celebrate my 5 year anniversary. Bummer.

Realistic goal. NO emotional eating. That's not gonna help.
Celebrate next week after getting results from Monday's biopsy.
Walk tomorrow for 40 minutes on treadmill and Saturday.

Accept that 1/2 pound loss per week is ... OK. This one is gonna take some work.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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Good for you, DI_NAMIC. I also thought the first two weeks of the workbook were very beneficial. Wishing you the best!

Monica

Central Time Zone


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1/9/17 5:37 P

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I'm will be working on the first 5lbs of an advised weight loss of 15. I've found this preparation time very useful for clarifying my thoughts.

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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12/21/16 11:34 P

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POSITIVEHOPE I like how you put your goal. It make perfect sense.

Today I set a goal to lose 5 pounds. I will use the tools I have learned from Beck and the ones I will learn to achieve this goal.








Edited by: SPLORI at: 12/21/2016 (23:43)
TOPS Hugs
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Eastern Standard Time USA

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


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12/21/16 12:16 P

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Your approach makes perfect sense to me, POSITIVEHOPE.

**Kathleen
___________
2 Peter 3:9


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12/21/16 4:14 A

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That's a very smart approach and a good realistic goal!
Either your weight will plateau naturally, as you described, or you may need to add back some calories if you want to stop earlier - time will tell.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,620
12/21/16 1:24 A

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Day 10 Pick a reasonable goal

I let height weight charts be my goal for a long time but it always seemed unlikely that I'd be able to maintain those numbers. I'm 70 and have exercise limitations due to asthma. As a result, my calorie range for losing 1.5-2 lbs. a week is 1150-1350. It is really hard to meet my macros with those numbers. Not much room for non-nutritious foods or beverages.

My current nutrition plan is satisfying and I am happy with the variety of my choices. I have learned to make trades to allow for eating out, special occasions and the occasional splurge. I'm pretty comfortable within those numbers. My goal is to lose weight with this calorie range. Whatever the weight number I will be happy there. I've lost 42 lbs. and the calorie range has not changed and the weekly losses are still the same. I still have about 50 lbs. to lose.

Listening to people who successfully maintain their weight loss, I decided to let my body and that calorie range make the goal decision for me. As I lose more weight, I expect my losses to get smaller and smaller and eventually the losses will disappear completely. The exact numbers are impossible to know accurately at this time. It might be possible to get in more fitness as I get thinner which might offset some more calories. Yet Another unknown.

So that's how I chose a goal weight. Sorta backwards goal planning but it makes sense to me.

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WALKMAMA's Photo WALKMAMA SparkPoints: (34,502)
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11/20/16 7:29 A

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My current goal is to lose 5 pounds. I set up a weight loss graph in the spreadsheet I am using to keep track of my progress through the Beck workbook. My reward once I meet this first goal will be to buy myself a new workout top.

I read my list of reasons to lose weight (and other Response Cards as needed).
I scheduled exercise and dieting activities on My Daily Schedule.
I ate everything slowly and mindfully while sitting down.
I exercised for 30 minutes
I decided on the following plan to reward myself when I lose 5 pounds: new workout top
I gave myself credit for these things and for:
Skipping my planned snack today. I ate out for lunch and the snack felt unnecessary.

Edited by: WALKMAMA at: 11/20/2016 (21:15)
Monica

Central Time Zone


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10/14/16 4:58 P

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My current goal is to lose 5 pounds to get back to the maintenance goal of 170 I reached in February. I maintained that weight pretty well for a few months then started thinking "if 170 is so easy to maintain, then maybe I should cut my calories a little and get to 165". That thinking didn't work. I started a small binge cycle which put me up 10 pounds from my goal. By working very hard at managing my cravings but slipping every few days, I did lose 5 pounds. Now at 5 pounds above goal, I have decided that I was pushing too far by trying to reach 165 and had probably put myself into perceived "deprivation" which triggered binges. I am now giving myself 200 calories a day more and waiting patiently for my body to realize I won't be depriving it. I am so glad I found this Beck reboot when I needed it and am happy to be part of the group now.

Later, I will reevaluate my maintenance goal more realistically.

Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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AZULPAPEL's Photo AZULPAPEL Posts: 207
10/11/16 11:16 P

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First goal, like many others, is five pounds!

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10/11/16 9:45 P

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My first weight loss goal is 5 lbs. My non-food reward for kicking this off and getting to that goal is a reflexology session. emoticon

KBEHNKE81's Photo KBEHNKE81 Posts: 11,673
10/11/16 8:18 A

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When I started on SP I only wanted to gain an awareness of what I was eating. As I tracked ALL my food, I realized I was making portion size mistakes galore, and was eating WAAAYY to many calories of non-nutritive foods, and "snitching" gobs of calories.

When I cleaned up my eating act, I dropped 8 lbs in about two months and discovered I felt so much better, had more energy, and fit into a smaller size clothes. Many good things came out of a simple goal of identifying what I was putting into my body.

I've settled into a comfortable 4-lb range, but can honestly say when I'm at the lower end I have more of a bounce in my step. Staying at this maintenance range is realistic for me and leaves me a little leeway for dessert or small indulgences. If ever I get hard-core about sugar and treats, I can tighten up my consumption and wipe out a couple more pounds. That's not on my radar at the moment, however.

Edited by: KBEHNKE81 at: 11/20/2016 (16:15)
**Kathleen
___________
2 Peter 3:9


OHMEMEME's Photo OHMEMEME Posts: 528
10/11/16 7:49 A

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My goal is set to lose the 15 lbs of regain from summer fun, injury, and back to school/work stress, back to 170 which is actually 5 pounds below original goal.

Mini goal of -6 to see a middle number of 7!

Realistic because I have been there or close for almost 5 years...5'7"...size 12 fits perfectly... Approaching 53 yrs old... !!! Can't wait to feel that good once again! Let's do this!

A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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10/11/16 3:29 A

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my goal is to keep on keeping on maintaining - 105 plus or minus 3. i've been here since 2012, with one blip in 2014. i inched dangerously up to the very top of that range this summer, and i am now back within it, but would like to get back to the lower end of it so that i feel more of a comfort level. i have been lower, and liked being at 102 plus or minus 3, but at this point it seems enough of a struggle to put 105 at the center, so i am calling that realistic, rather than the lower number. as long as my new (past 4 years) clothes still fit;-)

live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!
one day at a time...

susan




fitbit: https://www.fitbit.com/user/244BN6

SW march 25 2012: 123
GOAL met aug. 13, 2012: 103


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STRONGDAWG's Photo STRONGDAWG Posts: 1,466
10/10/16 6:55 P

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Set a realistic goal - I'm approaching goal weight. This morning I was 7 pounds away. So there's the goal. I finally got my period, so the Hoover Dam effect is waning.



She believed she could so she did.
- R.S. Grey


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10/10/16 6:29 P

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Day 10 - Set a Realistic Goal

My weight goal (122 and I am 5'4") is the weight I reached in 2011 and maintained for 6 months and I felt optimal at that goal. It is realistic because I have been there, it is a good goal because I felt optimal at that weight. I am 10 pounds from weight goal. Last year I was 20 pounds from weight goal and I was 20 pounds over for 2012-2014.

I want to lose the weight slowly and achieve maintenance status with an arsenal of improved habits to help me stay there. I want to be fit and strong, I don't want to be skinny.


Edited by: JUNEPA at: 10/11/2016 (10:29)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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10/10/16 3:19 P

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My goal is to "truly" identify a goal range for myself. I know this is not going to happen quickly. Realistically, it could be another 1 - 2 years in the making. That's fine. It's not a race and I'm in this for the long haul.

Even after 2+ years of maintenance I don't feel that I've accomplished this. My sense is I have identified a likely 10 lb range where my body will be happy to hang out. But, the range continues to shift and what's complicated my ability to narrow it down is an injury that became apparent 9 months into my first year of maintenance and systemic inflammation present in the body.

At this point, the body appears to be happy to hang out between 118 - 128 pounds. I would like to narrow this range to +/- 3% of X. Why +/- 3%? See www.sparkpeople.com/mypage_pu
blic_jour
nal_individual.asp?blog_id=49
24102




Jeanne
Pacific Time Zone

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight,116.5(+/- 3% = 113.005 – 119.995)

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD


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KRISZTA11's Photo KRISZTA11 SparkPoints: (105,625)
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10/10/16 2:02 P

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Great realistic goals!

As dr. Beck says, the slower the better, and be happy with the smaller steps achieved along the way!
My goal is to maintain my goal weight of 130+-2 pounds with as little effort and struggling as possible.
For 14 months I was in the lower range, in the past 2 months I'm mostly in the upper range.
It would be nice to stay mostly in the lower range, but I'm happy with where I am.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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FITFABME's Photo FITFABME SparkPoints: (2,333)
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10/10/16 11:09 A

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I don't have a weight goal. I'm training in kung fu, and I'd like to become proficient. That will require quite a bit of training over time, and once I get beyond these early, beginning forms, I'll have a better idea of what proficiency means. This is a very long term goal, but I find that I'm far more motivated to work on this than I ever was to chase a number on the scale. I'm only using the mirror to asses my progress--and just as much, or more, to assess my ability to move skillfully, as to look at my waistline. So far, it's been incredibly liberating. I might start tracking my weight later, but I don't think that's going to help me at this stage.

“Remember that there is meaning beyond absurdity. Know that every deed counts, that every word is power...Above all, remember that you must build your life as if it were a work of art.”
― Abraham Joshua Heschel
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10/10/16 9:20 A

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Set a realistic goal: this seems to be a number that is a wish but it is realistic. Getting there is a reason I joined the group.

Every day I am on the verge of making slight changes that would make all the difference in my life.

Don't make todays choices be tomorrows regret

Carol
Southern CA - Pacific time


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FUNLOVEN's Photo FUNLOVEN SparkPoints: (55,492)
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10/10/16 9:01 A

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My weight goal has been the same for soooo long it can get discouraging as I lose and regain the same 10# over and over. Sometimes it makes me wonder when Beck says "In reality we don't know yet whether your goal is reasonable for you". I wonder just exactly what am I suppose to weigh. I have attempted to figure that out in the past only to end up frustrated because there are several weight ranges/determinations to choose from and they all have different results!

For now, I will continue on the same path that causes the least amount of stress when I step on the scale - 1 pound at a time.

Sue

Michigan - EST

"Live life to its fullest and make the most of every day."


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,040
9/13/16 7:53 A

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My short term goal is to go back to my lowest weight in recent history, which is 5 lb less than my present weight.
In August I had trouble staying on track, and this is when i rejoined Beck.
And so far,in the lat week, i did lose 3 lb, mostly water i presume, but still, better than gaining.
So far, at Day 9, i "gained" more structure in my day, which is good.

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SANTANOMA11's Photo SANTANOMA11 Posts: 296
8/13/16 10:00 A

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My short term goal is 5# by September 1st. I know that setting a date might backfire on me, but, hopefully this will light a fire under my butt, and get me motivated. I know I can do this, so in that sense... I am setting a managable, realistic goal for myself.

"Think you can, or think you can't... either way, you're right." - Mark Twain
"Fall seven times, stand up eight." - Japanese Proverb


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3/24/16 11:25 A

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Thanks Jeanne for the positive reinforcement. You who have been through this book successfully are a real inspiration.

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3/24/16 10:23 A

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Beck's advice here mirrors a Spark article I remember reading early in my journey about the importance of short term goals. Adjusting my mindset to include short term goals was really helpful.

Best wishes in achieving your goals.

Jeanne
Pacific Time Zone

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight,116.5(+/- 3% = 113.005 – 119.995)

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD


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3/24/16 9:15 A

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My short term goal is 5 lbs. Long term is 25lbs.
Also to follow all of the Beck aims for each day.


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ROSE_BUD's Photo ROSE_BUD Posts: 83
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Thank you Ani

I really need to put my to do list on my goal list too because honestly there are days were I don't even think about what was on yesterday's list.. Like giving credit or reading my ARC.

Thanks for the reminder...I may even need to revisit some, if not all of those past days

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ANITAJJ's Photo ANITAJJ Posts: 115
4/22/15 10:00 A

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Setting realistic goals. I've decided to set goals about the day to day process, rather than about what the scale says on a certain date. I want to inch forward, day by day, to the point where the Beck skills are ingrained in my psyche and become part of "who I am", not something I do for awhile and tend to forget. So for right now on Day 10 of Beck, my goals include reading my ARC cards every day, eat sitting down, remembering to give myself credit and attending to the ever growing list of Beck tasks du jour.

Pacific Time Zone


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ANITAJJ's Photo ANITAJJ Posts: 115
4/22/15 9:56 A

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Rose... Kudos for setting realistic goals such as staying "on plan" and for setting up non-food rewards for when you meet those goals.

Pacific Time Zone


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ROSE_BUD's Photo ROSE_BUD Posts: 83
4/22/15 7:29 A

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Set a realistic weight loss goal

I have broken down my weightless goal before but never really stuck to being happy with the small victories!

This time around needs to be different... I have 80 pounds I want to loss😩
I looking to loss 2-3 pounds of fat a week...I know there will be stalls and bumps in the road..I some how need to learn to accept these...when I hit a stall I usually give up and say ..what the ......!

This time I am going to reward myself for not falling off when I hit a stall... When I make it through 2 weeks of the scale not budging I will reward myself with something pretty..a new scarf, new nail polish, new jewelry....

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2/4/14 6:51 P

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As per BMI charts, I have to get down to 135 lb. to be in the normal range. That means I have to lose 66 lb. I will take the 5 lb mark as a way to check I am headed in the right direction, and every 10 lb. I will celebrate. No idea on how to celebrate yet. So far it has always been food and that needs to change. I hate shopping so that would not be it... I have 10 lb to make a decision...

emoticon

Change your life today. Don't gamble on the future, act now, without delay.
Simone De Beauvoir


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1/21/14 1:10 P

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Ultimate goal = 130 lbs (I have ALWAYS wanted to weigh 120... but that is no longer my main concern although I would be happy to maintain that weight effortlessly.

Happy Goal= 140

Satisfied= 150.

There you have it, a 20 pound window of satisfaction. I looked good at 150, felt good... but was very stressed during medical school at that time, didn't enjoy it, wanted to be 120. at 130, I wasn't happy even though i LOOKEd VERY THIN! I still wanted to be 120. Gaining weight more than anything, taught me to be satisfied with my body as it is now... because one day this may be exactly what I wish I looked like.

I have about 50 pounds to lose to get to my Ultimate goal. since BDS insists that we start small, My first goal will be to weigh 183. [ I can't believe how much I weigh now! But... I'm going to own it, love it, and FIX it. I'm heading in the right direction, down (in reference to the scale.)]

I will set 5 pound goals and focus ONLY on those. The big picture will come into focus as I reach my smalle goals!

~*~Gonabfit ~*~

Leader of Gonna make it happen - Please! join me! -

Visualize. You have to See it before you See it, or you never will see it!

#ReturnoftheBOMBSHELL

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30523

www.TheMidnightBeauty.wordpress.com


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1/9/14 10:23 A

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geez, I can repost the same thing I wrote on this thread 2 years ago since I still want to lose 60-70 pounds in a NY minute! But I've starting the program again from the beginning. I have response cards that remind me to be happy with each and every pound lost. And I have set a 5 pound goal. When I get to 215, my reward is a nice pedicure at Bliss.

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Well, I think it is pretty obvious from my screen name what my ultimate goal is. However, I agree smaller goals are great - achieving them gives us a sense of accomplishment and empowers us to strive for our next goal. WW also rewards us with each 5 lb loss. As it happens, I am down 20lbs at WW this week - so 5 lbs is my goal. I would love to have achieved 25 lb weight loss before Christmas. So - only 11 more 5 lb goals to go!

Lisa, North Bay, Ontario


 current weight: 185.2 
 
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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (114,578)
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6/19/12 7:19 P

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I stalled long as I could with this chapter. I am not fun of setting weight loss goals. But my dr gave me a challenge in the past. that was to lose 10 pounds by my next visit with him.............So I WILL ATTEMPT to lose those pounds except I am taking it by week. I am guessing that will be a 1 pound or a half pound by September. It is in place and official. emoticon I posted that I hate to set a goal out there then don't meet it. But I am being more positive and pray my way thur.

PHILIPPIANS 4:5 LET YOUR MODERATION BE MADE KNOWN UNTO ALL MEN. THE LORD IS AT HAND.

PAT FROM NC


 current weight: 162.0 
 
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MORERED's Photo MORERED SparkPoints: (22,823)
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1/4/12 8:14 A

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This is a tough one, since my mind is telling me I want to lose all 60 pounds in a day and be done with it! :o) So, I made a few response cards and will read them daily to break the cycle of sabotaging thoughts.

Realistically, I've set my goal to losing 5 pounds. I reset my weight loss tracker to reflect my new goal. And when I get there, I'm going to make an appt for a Bobby Brown makeover.

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HEALTHYCHARLENE's Photo HEALTHYCHARLENE Posts: 147
12/31/11 8:47 P

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My goal is to lose 5 lbs per month. I'd be thrilled for more, but I want to stay realistic. Plus that gives me the opportunity to set a new goal of 5 lbs every month (regardless of what I lost the previous month). I'm kinda into fresh starts. emoticon

I think I'll buy myself an article of clothing for every 5 lbs loss. It will make me feel good and it will help keep me clothed as I go for the ultimate goal....which is 80 lbs by Apr 2013...seems a long time away, but that's at 5 lbs per month. I'd be super excited if I reach full goal by Dec 2012, but that's bonus! Right now, it is one month at a time. emoticon

Warmly,
Charlene

“He who controls others may be powerful, but he who has mastered himself is mightier still” ~ Lao Tzu



 current weight: 218.8 
 
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ROSE_BUD's Photo ROSE_BUD Posts: 83
12/16/11 8:09 A

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Day 10

Set A Realistic Goal

I am currently 252 pounds, my goal is to be 250 in 9 days. That will be Christ-mas Day, I have really backed off the sweets and whites so I am pretty sure I can do this! Then my goal is to lose consistently not yo-yo 10 pounds.

 current weight: 256.5 
 
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SNAPDRAGON1231 SparkPoints: (0)
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11/10/11 7:08 P

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My goal is to lose pounds before Christmas, well it's to lose five pounds when I get there I will buy a gymboss interval timer. I would like to lose between fifty and sixty pounds total, right now that seems too big and impossible so I'll stick with the five pounds. emoticon

 current weight: 175.0 
 
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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,937
10/17/11 12:38 P

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I've started setting small goals. First one was to get down to 205 (from 207/8). I hit 206 this morning! So by next week I'd like to see 204... might be a challenge because my period is due BUT before that little bloating jump we get a week of higher metabolism, so if I can flex that resistance muscle all week through the PMS..... :D



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FERRET_HERDER Posts: 68
8/5/11 11:14 A

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I've already got a goal set, but for now I will concentrate on my Day 10 goal to lose 5 lbs, so 162 is my goal. When I reach it, I will either buy myself a new pair of pants, or a sale-price purse from Susan Nichole Handbags.

 current weight: 175.0 
 
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DAWN.BELIEVES's Photo DAWN.BELIEVES SparkPoints: (0)
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7/2/11 10:34 A

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I go to Weight Watchers so I weigh in and set my goals there and keep track of them on my Weight Watchers card. I am starting at 175 and my eventual goal is 137 but Weight Watchers agrees with Beck that we should set smaller goals. The initial goal is to lose 5%. That will be nine pounds for me. So, that is my goal right now and I will set a new goal when that one is reached! YAY!

Be blessed,
Dawn

 current weight: 165.0 
 
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JSPEED4's Photo JSPEED4 Posts: 1,701
3/29/11 5:31 A

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Two pounds a month: I should be able to do this. When I exercise, I am hungry, but my clothes fit better, and I feel better and get more done in my life as a whole. Still, I gained a few pounds of weight at first---started over-eating on some things that I don't often over-eat on. I seem to have settled-down now, so I might get a pound a week. But I'm not holding out for the weight as much as for the productivity of my life.

As Beck mentions, losing weight slowly means it's off for good. Under a year ago I was almost down to my target weight by eating mostly raw foods and being in the garden a lot.

Then the seasons changed: my garden froze; I cannot eat lettuce when the weather is cold without being cold myslef; I almost quit exercising because of my hips, back, and neck; the bananas at the store started giving me indigestion as they do every winter--and I got the pounds all back to where I am now, within four months or so.

So, I ordered Fitness Magazine, found a SparkPeople advertisement, and here I am!.

J. Speed Eastern Standard Time, UTC/GMT -5
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DRAGON-ROSE's Photo DRAGON-ROSE Posts: 47
3/23/11 11:48 A

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I am approaching this Beck Solution with blind faith (a really new thing for me, the control-freak). Because I have always done it my own way, and failed, I have vowed to change my behaviour and my results by following the lead of people that are more successful than I am.

In that spirit, I will set my goal for five pounds and get ready for a celebration when I hit that mark of 185 pounds. (I want balloons!)

Your life is not a dress rehearsal, it is the real thing. Do what makes you happy. Do it now.


 current weight: 190.5 
 
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AJEHLY Posts: 27
1/16/11 5:28 P

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I thought I was just going speed through this goal and not take a whole day on it, but it was good to sit with it awhile. On the surface, it's easy to agree with a small goal, but it helps to admit that I do yearn to be back to my goal size.

It also helps for me to remember that the times I have set large weight loss goals, I did achieve them but I also got obsessed and cranky for months at a time. And I also started hovering WAY too close to the bottom edge of my calorie range -- bordering on eating-disordered thinking. No wonder I fell apart when it came to maintenance.

So, this time, in the interest of sanity, I am committing to reaching 145. I even "officially" set it as my SparkPeople goal. When I get there, I can choose to set another goal, but right now, getting there and staying there will be an accomplishment and an improvement. In this way, I'm hoping quick gratification will be a good thing! :)


AJ

Please add me as a friend if you'd like to read my SparkPage. I'm not really THAT private, but I don't like people who aren't on SparkPeople to Google my blog.


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THENEWSHANNON's Photo THENEWSHANNON Posts: 498
11/15/10 10:01 A

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The goal I'm working on right now is to get under 200, then I think I'll shoot for 185 (which is the top end of the "overweight" BMI range for me) and then baby steps from there, since I have no idea what a good weight is for me.

"It's a choice. Make a different choice." -Jillian Michaels


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SCHMEVELYN's Photo SCHMEVELYN Posts: 199
10/21/10 12:39 P

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I go for MINI goals. I am looking to lose between 3 and 5 pounds a month. I can usually hit that, although my weight release program has slowed in the past few months. I am not plateauing, just eating too much.

Anyway, I find that anything beyond a month makes me twitchy, so I don't look all that far ahead.

Be Well.


 current weight: 318.4 
 
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