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September Goals

Tuesday, September 04, 2018

It’s been a great summer. I’ve been tracking food and exercise and I did the Summer Challenge. And I lost 6 pounds!

I want to continue my success and I’ve been thinking about how to do that, since time and again I’ve gotten off to a good start only to lose momentum, because of discouragement or complacency. In looking back at some old blogs I wrote the last time I successfully lost weight in 2013, I see that I set monthly goals and then evaluated how well I had stuck with them at the end of the month. So I think I will try that again.

September Goals:

1. Planning and Consumption: I will plan my consumption daily, keeping my caloric intake at or under 1450 calories per day. If I exercise consistently, this should be enough to create a calorie deficit sufficient to lose weight. EDIT: I decided to allow myself 1650 calories per day during my week of vacation in Maine.

2. Exercise: I will exercise at least 5 days a week, stretching daily. These five days will include two sessions each of strength training and yoga. I am still having some neck pain, so I will adjust my exercise to avoid making it worse. Meaning I don’t have to run 5 miles to call it exercise; walking is fine. Yoga and stretching help a lot, and make it easier for me to exercise regularly and prevent pain.

3. Check in on Spark daily: yep.

4. Read Beck blue book with the Beck Spark team: Some members of the team are reading the Beck Diet Trap book together, and discussing on a team thread. The book is devoted to discussing the traps that waylay us when we are progressing so it seems appropriate for me right now since I am starting to get off track and I want to find better ways to keep moving forward.

We’re going on vacation for a week this month, which will make it challenging to stick with my nutritional goals, but I am determined to meet this challenge and be successful.
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Member Comments About This Blog Post
  • KRISZTA11
    Great meaningful and doable goals!
    emoticon
    13 days ago
  • HIPPICHICK1
    emoticon
    14 days ago
  • SLENDERELLA61

    Good plans!
    14 days ago
  • NANCYPAULINE
    Looking forward to a new 5% challenge. Your 6 pound loss is inspiring.
    14 days ago
  • PHOENIX1949
    A DREAM written down with a date becomes a GOAL.
    A GOAL broken down into steps becomes a PLAN.
    A PLAN backed by ACTION becomes a REALITY.

    So, it appears you are in a good place.
    emoticon
    14 days ago
  • no profile photo 1VINTAGEGAL
    I have just rejoined and think your goals are helpful. To reinforce them for myself, I will restate them:
    * Plan my daily eating, keeping consumption to within my caloric limits.

    Planning is key to success here. I find that everything falls apart for me as soon as I don't consider myself important enough to engage in this mindful process: Plan meals - keep it simple but tasty - Make the effort to have ingredients on hand, pack all the food needed for the day (since I work in the field), and have healthy fruit and snacks available to avoid impulsivity that inevitably accompanies hunger pangs.

    * Exercise -- Too often in the past I haven't bothered to record my calorie expenditures. But they are obviously critical to making progress here. Thinking about my expenditures (through exercise), in comparison to what I am consuming, will help me to envision the progress that will come with this kind of food/exercise balance.

    * Check in on Spark daily. Amen! I am an individualist and an introvert. And while these traits serve to deeply enrich my life, it's important to allow myself the benefits of others' support and encouragement.

    * Beck book -- I'm not familiar with it or the Beck Spark team but I will try to learn more. emoticon
    14 days ago
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