The new year has begun and, before it's too far gone, I need to review my goals from December and decide upon what I'm aiming for in the month of January.
Progress on my existing goals:
1. I want to have a healthy “BMI” (18.5 – 24.9).
I know this isn’t an entirely accurate measure of health, but it's another way to gauge my progress, in addition to the scale. I’m not sure what my BMI was at the beginning of December, but I know it’s lower than it was because I lost 10 lbs. for the month. My current BMI is 38.0 and moving in the right direction.
2. I want to fit into last year’s winter clothes comfortably or have them be too loose.
3. Drink at least 64 ounces of water a day.
I will continue to do this, but I’m not going to carry it forward as a goal.
4. Eat within my calorie range every day.
I wasn’t perfect on this one, but I did very well except for the past week. Now that the holidays are over, I’m right back on track and plan to carry this goal forward through January.
5. Record EVERYTHING in my food tracker.
Another one where I wasn’t perfect but pretty darn good. It was that holiday, stress eating thing again. Went right back into my old routine of mindless, late night snacking. Fortunately, I didn’t do it every night. Will carry this one forward through January, too.
6. I want to cook dinner at home instead of going out to eat 5 nights a week.
I’m not sure I did that, but I know I’m doing a lot better than I used to. I actually have meals planned out in advance for this week (a VERY big deal for me!). This is a work in progress for me, but a happy one, because I’m trying new foods (had cod for the first time tonight) and learning more about nutrition. Another carry over for January.
7. I want to lose the first 10% of my body weight.
I chose this because research shows that health benefits occur when you reduce your body weight by that small amount. Ten percent for me would be 23 lbs. and I will reach that when I weigh 210 lbs. (Only 2.8 lbs. to go!)
8. Lose 10 lbs. for the month of December.
My new goal will be to lose another 10 lbs. for the month of January.
9. Strength Training, 3 times per week.
I’ll be continuing this through January, with increases in weight, as appropriate.
10. My cardio/walking goal was to work out 6 days a week and I wanted to be able to walk for 60 minutes on a consistent basis.
For January, I will continue to have 60-minute cardio workouts, 6 days a week. They will include outdoor walking/jogging, treadmill, elliptical trainer, stationary cycling, my Leslie Sansone 4-Mile Walk dvd, and water aerobics.
11. My new cardio goal is to be able to jog a continuous mile. Right now, I can manage a little more than 1/2 mile. I plan to stretch that out bit by bit in preparation for the Running of the Gates 5K in June. I’m not sure if I’ll make the whole mile by the end of the month, but I’m going to try. A lot will depend on the weather.
12. Reduce stress by spending time in nature and solitude.
Did great with this until this past week. (More on this in a minute)
13. I NEED to get 7 – 8 hours of sleep a night.
I’m keeping this as a goal because I have sleep apnea and I need to pay attention to the quantity and quality of my sleep. My hope is that as my weight goes down, my apnea will improve. I’m thinking of getting a Fitbit so that I can have a better way of gauging my progress on this. There’s a new model coming out (Charge HR), that’s also a heart rate monitor that I’d like to get. (If anyone has a Fitbit, I'd appreciate it if you could leave me a little review in the comments below.)
14. I completed my virtual walk from Levittown, PA to Cape May, NJ (114 miles) with a few days to spare and am currently planning the weekend escape I promised myself as a reward.
As I mentioned in my last blog, I’m taking another virtual walk this month, from Mio, Michigan to Sleeping Bear Dunes in Empire, Michigan (110 miles). Here is my progress so far:
1/1/15 = 1.6 miles
1/2/15 = 2 miles
1/3/15 = 4.1 miles
1/4/15 = 7.7 miles and counting
Miles to go = 94.6
Review of how I did over the Christmas/birthday/New Year’s season
Overall, I’m happy with how I did. Some of the positives:
1. I had a good plan for eating. Since our family is small, so was our celebration. We cooked healthy meals for Christmas Eve, Christmas Day, New Year’s Eve, and New Year’s Day; all of which I could easily fit within my calorie range and not feel deprived. Then, I ate until I was full rather having seconds or overeating.
2. I had a good plan for desserts, too. Used to be I baked many dozens of many different kinds of cookies. I always liked to give them as gifts, which was great, but that meant I also always had dozens of many different kinds of cookies in my kitchen and, therefore, in my stomach! This year, I only made pizzelles and I did my best to ration them out to 2 per day for myself. Some days I did better at this than others, but it was still a big improvement over years past. The ones that were left at the end of Christmas Day went home with my son, so I wasn’t tempted to overdo.
In addition, I bought one apple pie for dessert on Christmas Eve and Christmas Day. That worked out perfectly because there were only 4 of us to feed and each of us got one piece of pie on both days.
3. I did very well with sticking to my fitness regime. I think I only missed 1 or 2 days all month.
4. I also kept to my normal bedtime routine of going to bed at 10, watching t.v. till 11, and then lights out. That meant I continued to get enough sleep. I was even surprised that when I wanted to stay up later on New Year’s Eve, my body wouldn’t let me. It seems my natural, circadian rhythm has kicked in! Another
5. My birthday was last Monday and my family and friends took me out for a lovely dinner. I told them I wanted to go to Olive Garden because I knew I could get the salmon and enjoy a healthy meal for a reasonable number of calories. I also only had 1 piece of cake and sent the rest home with my son to share with his housemates and staff. Out of the house and out of my mouth!
6. Even though I went off track a bit (see below), I did much better than I have over previous holiday seasons in that I had a plan to begin with and, when I deviated a little, I didn’t beat myself up over it and I got right back on track.
The only negative about my behavior over the holidays was that, when stressed (pretty much from 12/24 –1/3), I went right back to my bad habit of stress eating and mindless late night snacking, which caused me to go over my calorie range on those days and have way too much sodium. The net result for that time frame is that I only lost .2 lbs, which I consider a VICTORY compared to my past performance during holiday times and my own expectation to actually gain weight because of my going a bit off the rails food-wise this past week.
What I learned:
1. My healthy lifestyle isn’t exactly cemented in yet, based on my issues with stress eating and snacking at night.
2. I need to follow through on my plan for reducing stress.
3. I need to develop some healthy coping strategies before the next stressful situation arises so that I don’t lapse into bad eating habits.
Thanks for reading and . . .
Don't Give Up!