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.
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.