at the end of January...
8-10 pounds lighter?
Just imagine it!
It CAN be yours!
It could mean a whole clothes size smaller!
It would put you closer to your overall goal!
It would be a STRONG start to 2010!
I am challenging myself and ALL of you to strive to lose 2-3 pounds a week in January. Let's use the momentum of the new year and a new decade to do GREAT things for ourselves.
Here's the plan. Take it or leave it, but it works. I SWEAR by it.
1. Track your food. I have been at this for 2.5 years, and I have learned that this is the single most important thing you can do to be successful at weight loss. Don't guess at the number of calories you are eating. YOU WILL BE WRONG and you will eat way more than you think you are eating. You MUST stay within you SP recommended calorie range. When I first started and I lost over 50 pounds, I paid very little attention to fats, carbs, proteins...just calories. Now I try to keep those other nutrients in range, but I don't sweat it if those numbers are off a little. I do track sodium and I try to stay under 1500mgs per day. Sodium makes you retain water and can make for some very discouraging weigh-ins, when you haven't really gained true weight at all.
And speaking of weighing, it's your personal preference, but I weigh myself EVERY day. I record those daily weights in an excel file. I now have over a full year of recorded weights. It is encouraging to go back and compare how I was doing a year ago to where I am now. Weighing every day is something most members of the National Weight Control Registry do (people who have lost a minimum of 30 pounds and kept it off for at least one full year). It just helps keep me focused and aware of where I am.
2. Exercise. 30 minutes, 3 times a week minimum. MINIMUM. I work out at least 5 hours per week. Whatever you do, WORK OUT HARD!! Make sure you are breathing hard and your heart is pumping. I highly recommend using a heartrate monitor watch so you will know exactly how many calories you are burning. I have a Polar F-11, but there are much less expensive ones sold at Target. I make sure I burn no less than 500 calories at every workout. If you can't afford a heartrate monitor watch, use the SP fitness tracker. It is way more accurate than the calorie burn you see on fitness equipment.
3. Drink water. No less than 8 cups a day, but more is always better. When you think you have had enough water, HAVE ANOTHER GLASS.
On January 31, we can all be 8-10 pounds lighter. I will weigh-in tomorrow and start my countdown from there. I'll post my weekly progress here and on my sparkpage. Feel free to do the same.
Let's make 2010 a GREAT year and a HEALTHY year!
Maintaining 60 pounds lost with Sparkpeople for 5 years!
"That which we persist in doing becomes easier for us to do. Not that
the nature of the thing itself has changed but our power to do it is
-Ralph Waldo Emerson
| current weight: 133.5