I write down my workout for the day ( I go to group training with a different workout everyday) then write down one positive thing after I’ve completed class. Today we did cardio and core and I wanted to quit. “I kept going even when I wanted to quit” I also note positive comments from my Dr or how well I slept. It reminds me that I’m not just losing weight, but gaining health.
Good for you for realizing that a weight "goal" (especially on a time-line) isn't realistic - since it is not something that you have full control over!
The suggestions in the other posts are great, and should more than get you started. Some that I use are:
- First week make sure that all "usual" foods that I track have complete vitamin / mineral info included (and get the info from nutritiondata.self.com if necessary and do a manual food entry).
- Second week, choose 2 vitamins or minerals (say - iron and folate) and plan foods to ensure getting in at least 80% of RDA on each every day.
- Third week, choose 2 different vitamins or minerals (say - B12 and potassium) and plan foods to ensure getting in at least 80% of RDA on each every day.
Repeat, either choosing different ones each week or adding to the existing with new ones, until all have been covered. Check data for patterns of which ones are easily reached and which ones are issues, then start a new "goal set" of finding a new food each week to try which includes a good amount of "issue" nutrients.
Once you've got a good set of "usual" foods that fulfill your micronutrient needs, then it is really easy to set up plans that are nutrient-rich and which you really enjoy.
Sir Terry Pratchett:
"Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."
Eat at least x many servings of produce a day. If you run or walk you could do your usual route a little faster or challenge yourself to a slightly longer route. Do x many pushups/burpees/toe lifts/curls/jumping jacks per day/week. Meditate for ten minutes a day Find a new recipe per week that meets certain requirements (calories, vegetables, cooking time, clean up, batch, etc). Devote 20 minutes a day to some long term project that you can never seem to find the time for. Search out one new thing per week, be it a group activity, new to you food or recipe or a hack to make your life easier. Reach out to a friend or family member that you aren't keeping up with like you would like to. Increase the amount of water you drink or decrease the amount of another beverage that you want to have less of.
-google first. ask questions later.
Fitness Minutes: (191,598)
17,632 4/12/18 9:43 A
Why not set activity or nutritional goals? Ie go for a 30 min walk every day, do 10 min of crunches/pushups/plank/squats/etc 3 times a week, eat at least 2 servings of greens every day, meal plan for lunches, etc.
Healthy choices and actions have positive impacts, even if the scale doesn't move!
I recently accepted a new position within my company and I had to return to working in the office after telecommuting for 8 months or so. I had to revamp a lot of things because my schedule changed as well; I am now working 8 AM to 4:30 PM instead of 6 AM to 2:30.
I hate the later scheduled but that's how it is. Some of the goals I set for myself are to walk at least 2 miles on my breaks, workout for an hour before work 4 days (and both weekend days), and I get my chores (dishes, laundry, etc) done before work. I still get up at 4 AM so I have a lot of time before work.