“Goals allow you to control the direction of change in your favor.” (Brian Tracy)
Since starting back on SparkPeople on November 1st, I have been getting by with some very general, long-term goals. I know that setting and meeting short-term goals is something that is very motivating to me. I like the competition with myself. It helps me be the best me I can be.
I think I'm this way because I was the eldest child of five in my family and always the "responsible one" (just like all those books about birth order tell you). That means if I say I'm going to do something -- like finish college or learn to play the guitar, or whatever -- come He _ _ or high water, I'm going to do it.
So, in the interest of pushing myself forward, through the holidays, I've set some short-term goals, to be met no later than December 31, 2014.
1. On November 1st, my BMI was 41.5. My short-term goal is for it to be under 40.
2. On November 1st, I weighed 233.4. I've already lost a few pounds and my "Official Weigh Day" is tomorrow, so I'll have a better idea where I am now then. I think losing 10 lbs. for the month of November and another 10 for December is reasonable for me. So, I would like to weigh 213 lbs. by December 31st.
3. I want to be able to fit in all of my winter clothes from last year – COMFORTABLY -- or have them be too loose.
1. Continue to do Strength Training 3 days a week, adjusting as necessary.
2. Cardio/walking 6 days a week. I’d like to be able to walk for 60 minutes on a consistent basis. I started out with 30 minutes, but I'm already beyond that.
3. Continue to cook healthy dinners at home 5 nights a week. This is a big one for me and it’s a good thing I have help with it (Thank you, Dottie.). I don't dislike cooking and I can do it, but there are so many other things I'd rather be doing that this has always been a difficult one for me. So far, I'm doing pretty well, but I want to be sure I continue with this because it gives me so much more control over what and how much I put into my mouth.
4. Drink at least 64 ounces of water every day. Not a problem, but I want to keep up with this. One of the changes I made when I first started SP in 2009 was to give up soda and it stuck!
I don't even like the taste of it now!
5. Eat within my calorie range every day. Right now I’m averaging about 5 or 6 days a week, which I'm happy with, but I want to be more consistent. So far, I'm doing pretty well with spreading my calories throughout the day so that I'm not ever starving. My roughest time is at night, but I've been saving enough calories for a nice snack at the end of the day.
6. Record EVERYTHING in my food tracker – especially the late night snacks. I tend to be lazy about adding these in.
7. Reduce stress by spending time in nature and in solitude. This is a BIG must for me. My son has Autism and raising him mostly on my own meant that I really never had any "me" time until he moved out when he was 30. Now that I can have time to myself, I realize how much I missed it and am very grateful for it.
8. Another big issue for me in the past was getting enough good quality sleep. I have sleep apnea and I have a tendency to stay up later than I should. Since starting back on SP on November 1st, I've been getting to bed no later than 11pm. While the quality of my sleep isn't the best because of the apnea, I know it will improve as I lose weight. I need to continue getting 7–8 hours of sleep every night in order to improve my health.
Watch this space for periodic progress reports (to keep me accountable).
Don't Give Up!