Action Step 1
Wednesday, March 28, 2012
All of my life, I have not had a problem eating to much. In reality, my problem is soda which I have blogged about before. At my worst, I have been known to drink a 2 ltr plus 4 or 5 20oz bottles of soda a day. Not the diet kind either, the full calorie totally bad for you kind of soda. My poison of choice was Dr Pepper. I have been drinking Dr Pepper since I was 7 years old. I don't remember ever drinking anything else. Looking back, I really don't know how I don't weigh even more than I do because I was drinking 3 to 4 days of calories plus eating a full days worth of calories. By the formula I should have gained around a pound a day, thank goodness the math isn't always the way that we work. Both in losing weight and gaining weight other factors come into play. My actions steps up until now have been to decrease the dr pepper to 36oz total and increase the exercise to 60 min cardio 6 days a week and staying within my sparkpeople calorie guideline. Today, I'm adding another action step to my program.
I have really thought about what step I should add. I had to think about what my goals truly were in this life change.
A. To live a healthier more active life.
1. I want to run an adventure run next year.
a. I am currently doing the C25K to start my running journey.
b. I am strength training 2 days a week to increase my lean muscle mass.
2. I want to get my blood work numbers into the healthy range.
a. I am checking my fasting blood sugars every morning.
a1. They have decreased from a high of 223 to an avg of 130.
b1. Still need to work on getting this number down to less than 100.
b. I weigh most days, I don't stress about the number.
a1. The number is not the defination of me, it is just a tool and I use it.
3. I want to increase the nutrition level of the foods that I eat and drink.
a. I am going to eliminate my soda intake.
a1. Step 1 was getting my intake down to 36 oz a day total.
b1. Step 2 is getting my intake down to 24 oz a day total.
c1. Step 3 is getting my intake down to 12 oz a day total.
d1. Step 4 is no soda.
b. I need to eat 3 meals and 2 snacks a day within my diabetic numbers.
a1. Step 1 was staying in my calorie guideline
b1. Step 2 is adding in the correct breakfast (calories, fat, protein, carb)
c1. Step 3 is adding in the correct midmorning/mid afternoon snack.
d1. Step 4 is adding in the correct lunch
e1. Step 5 is adding in the correct dinner
f1. Step 6 is adding in the correct late night snack
c. I need to increase my water intake to 8-12 glasses a day.
a1. Drink a full glass of water when I get up
b1. Drink a full glass of water before morning workout.
c1. Drink a full glass of water after morning workout
d1. Drink a full glass of water with morning/afternoon snack.
e1. Drink a full glass of water with lunch.
f1. Drink a full glass of water before afternoon workout
g1. Drink a full glass of water after afternoon workout
h1. Drink a full glass of water with dinner
i1. Drink a full glass of water before evening workout
j1. Drink a full glass of water after evening workout
Yes, I am a list maker. Have a great day everyone. Spark on!!!!