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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
    Hope you had a marvelous -- and successful -- September! looking forward to hearing what you have planned for October...
    emoticon emoticon emoticon
    138 days ago
    Great meaningful and doable goals!
    167 days ago
    167 days ago

    Good plans!
    168 days ago
    Looking forward to a new 5% challenge. Your 6 pound loss is inspiring.
    168 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.
    168 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
    168 days ago
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