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JUNEPA's Photo JUNEPA Posts: 13,624
10/15/19 4:28 P

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Day 10 : Set a Realistic Goal

I would like to lose 5 pounds this trek and hopefully keep them off forever. My goal weight is 15 pounds less than I weigh now, but I am going to think only about the 5 for now and work to maintain that and then keep moving towards goal weight.

My reward for losing 5 pounds will be to spend a whole day hiking, hopefully while mushrooms are still around so mushroom hunting will be part of the day :)

I have done days in the workbook and am right on track, but haven't been finding time to post them here. I am going to catch up my posts leaving out the Today's To Do List. I believe they are an important drill and I have done them in the workbook, but they take time to type out. I will be back later type them into the daily posts .

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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IMEMINE1's Photo IMEMINE1 Posts: 8,701
10/11/19 9:56 P

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I want to maintain between 100-105.
I want to stay plant strong and eventually go Vegan.
My goal is to tighten and tone my body. Eat healthy and exercise.Stay with my program one day at a time.

Donna
Lehighton, Pa
BLC 27-to-41
Powerful Prism Panther team
W,J,R&G
Purple Phoenix
Focus....Eat right & keep moving!!
Eastern time




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KBEHNKE81's Photo KBEHNKE81 Posts: 16,073
10/11/19 3:31 P

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@BCHARIE, I read something recently about "life balance" that basically said it is terribly difficult to balance everything all at once, and instead we should seek to give each important area of our lives top billing on a regular basis. So it is more like a Rhythm as you mention, and less like a teeter-totter. If I can find that article again I'll share it.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


BCHARIE's Photo BCHARIE Posts: 11,804
10/11/19 11:07 A

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Ultimately I want to lose about 50 lb. I don't have an exact amount because I will see how I look and feel at various stages. For now I will look at a 5 lb loss. I am more about getting all the "balls in the air" and keeping them there for now. I feel like I get my nutrition right and then drop the exercise ball or get those 2 going and forget to take care of my spiritual or psychological needs. I know there is a balance out there and I'm working on it. Sort of a rhythm of life that is right for me at my current place in life.


Charie
Central time zone



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THE_FAE's Photo THE_FAE Posts: 662
10/11/19 10:05 A

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A few goals here that are realistic:

I want to get back on track with exercise. Moving more is one. Even if I don't go out walking then getting a step block and walking on and off it for a few minutes a day.

Work on my core. Do yoga 2-3 times a week strengthen my core.

I met my initial goal 48 pounds this year and have exceeded it, but now I want to lose more weight. I will set a goal of 5 pounds loss as we do this challenge.

Ultimately, I would like to lose 60 pounds total. that is 9 pounds from where I am as of last weigh in a week or two ago.

As for a reward?
when I lose 5 pounds, I will purchase a new article or two of clothing that is flattering and get rid of the less than flattering clothes I am still wearing (and ask advice from my children who are adult and know how to dress me better than I know how. LOL ... I dress like a goon).

Edited by: THE_FAE at: 10/11/2019 (10:10)
I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,579)
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10/11/19 3:37 A

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Thank you for sharing your realistic goals!
emoticon

Gail - that's a smart way to use SP Nutrition Tracker, plenty of helpful information.
Susan and @AMUSICALLIFE - nice rewards to look forward to, and to celebrate success
Marsha - sounds like you are fine tuning center weight so that it is really a happy weight
Kathleen - great analysis of why the afternoon chips are so challenging, and brilliant plans!

Edited by: KRISZTA11 at: 10/11/2019 (03:51)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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KBEHNKE81's Photo KBEHNKE81 Posts: 16,073
10/10/19 3:29 P

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My big struggle has always been emotional eating, which includes what I label as boredom eating, stress eating and transition eating. I cycle through periods of having this fully in check and being more lax. I'm working my way out of a lax phase right now.

My short-term goal is to break myself of the habit of snacking on salty chips after work. I am truly hungry after work, and we usually don't have supper until 7:00 or so, therefore a snack is reasonable. However, reaching for the chips is almost entirely emotional eating: stress eating because work has been very draining the past four months; and transition eating because I am getting home from work but haven't started my next activity yet.

My strategy is to plan my after-work snack ahead of time, and plan as best I can my next activity - go to the Y, do laundry, clean the cat boxes, pay bills, etc. Then I already know what's next and can even avoid the kitchen and pantry much of the time.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (361,945)
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10/10/19 2:26 P

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I want to lose 2.6 pounds right away (get back to 135) and then try to gradually go down another 3 pounds and try to maintain a center weight of 132..


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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SUSAN_CDN's Photo SUSAN_CDN Posts: 604
10/10/19 11:05 A

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I have a goal of 5 lbs at a time. I forgot about rewarding myself each time I reach my 5 lb goal, so today I am going to figure out what reward would be most motivating for me.

My ticker is set for 5 lb goals.

EDIT: I gave some thought to what my reward should be. It had to be something very motivating because I have been bouncing around in the same 4 lb range for a long time. It had to be something I really wanted. I decided to buy myself a new iPhone when I lose 5 lbs. Mine is an iPhone 5. I have been hesitant to buy a new phone because of the cost but I can afford it and it is a very motivating reward for me. I think I should put a new iPhone as my background photo on my devices.

Edited by: SUSAN_CDN at: 10/10/2019 (23:15)
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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 445
10/10/19 9:41 A

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My doctor told me I need to lose 50 pounds. I know that it is safe goal as the doctor told me to do it for my health. My goal is to lose weight at 5 pounds at a time. I am giving myself a reward of purchasing one new outfit at every 5 pound mark. I don't lose weight very quickly so it is not too much of an expense for me.



It is never too late to become who you always wanted to be.


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MARITIMER3's Photo MARITIMER3 SparkPoints: (235,854)
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10/10/19 9:13 A

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I am down 27 lbs. at this point, and want to lose another 11. My doctor is happy with this goal. I am 76 years old; and for me, losing 3-5 lbs./month is a reasonable goal.

I have set up my Spark People weight goal for this rate of loss, and it shows how many calories, as well as carbs, healthy fats, protein and fiber I should eat each day. I track my food very carefully. I also track sodium.

Edited by: MARITIMER3 at: 10/10/2019 (09:14)
Gail
Southern Ontario, Canada
Eastern Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,579)
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10/10/19 2:43 A

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Day 10 task is setting a realistic goal,
something that is doable, doesn't require a restrictive diet or extreme exercise,
and is achievable in the near future.
Dr. Beck recommends to go for a 5 pound loss as initial goal- and celebrate when we get there. Then set the next goal.
Also, a slow weight loss is better, because it is sustainable.

Please share your thoughts here! any sabotaging thoughts?

Important: the next 2 days of the program have day-long assignments, that start in the morning. If you want to do Day 11 on October 11 with the group, then please read instructions in chapter "Day 11: Differentiate between Hunger, Desire and Cravings" tonight.
For this reason, I'll post on the Day 11 thread as well later today.

Personal note:
I don't have a weight loss goal. because I have been in maintenance for 8 years.
My goal is to maintain this weight, and be free from cravings and struggles, and have all the Advantages I listed on Day 1, every day.
I think it is a great idea to break up the big goal into smaller goals.
Losing 50 pounds feels overwhelming, because it sounds like a bigger effort than losing 5 pounds - but in fact, intensity of the effort required is just the same: making healthful choices day after day, moment after moment.

Edited by: KRISZTA11 at: 10/10/2019 (02:46)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SUZYB53's Photo SUZYB53 Posts: 555
9/10/19 11:58 A

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That's great. I will look forward to hearing how you do. After the first five pounds, I have another 5 pounds to go to get back to the weight where I was most comfortable in recent years....but as per Judith Beck, I am planning in increments.

This turtle is to remind myself that slow but steady wins the race.


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GOCALGAL's Photo GOCALGAL Posts: 5,124
9/10/19 8:08 A

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SUZYB53 those are great goals and they are right where I am at and what I need. I will be traveling In October and I want to be on the light side. My goal and commitment is to start on those pesky 3 lbs that come and go on the scale and then get to those challenging 2 lbs. too! emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

SUZYB53's Photo SUZYB53 Posts: 555
9/9/19 10:17 A

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Fortunately for me, my real goal is to stick to my food and exercise plan. I've been doing this long enough to know that my weight will drop when I manage to do this. The hard part is going to be getting past the first few pounds that always come off when I start eating right. So, guess I have two goals. The first one is to get rid of the 3 extra pounds that are easy. the second one is to go down two more pounds that will require serious commitment. That's a total of 5!!

To be realistic, I will aim to reach that 5 lb. loss in 4 weeks.

This turtle is to remind myself that slow but steady wins the race.


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RADIANZE's Photo RADIANZE SparkPoints: (3,362)
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7/15/19 7:01 P

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Hey! What is the name of the book you're reading about microgoals? THanks.

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KHALL911's Photo KHALL911 SparkPoints: (5,514)
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3/22/19 5:34 P

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My immediate goal is to lose another 3 pounds for a total of 5% of my weight loss then I can start a new 5% weight loss goal.

Well done is better than well said.

Kari from Washington PST (Pacific Standard Time) www.poetbay.com/poetHome.php?writerI
d=1266


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MARITIMER3's Photo MARITIMER3 SparkPoints: (235,854)
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3/18/19 9:16 P

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Day 10 - set a realistic goal.

Dr. Beck knows a lot more than I do, so I will go with her goal of losing 5 lbs. It is important to me to have a goal which I can achieve, and celebrate. I need to build from success to success, so 5 lbs. at a time it is.

Gail
Southern Ontario, Canada
Eastern Time Zone


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OLIA_NA's Photo OLIA_NA Posts: 96
3/13/19 12:37 P

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My goal is to lose 5 lb at no more than a .5 lb per week rate. Make daily, tiny, incremental changes towards a healthy lifestyle.

TOWHEE's Photo TOWHEE Posts: 6,784
3/12/19 9:25 P

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My doctor told me to loose .5 pound/month. What?? My goal is .5 pound/week. That's 2 pounds per month.

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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (45,935)
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3/11/19 12:45 P

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I'm busy reading a book about microgoals - very small changes for each day that can then be developed into habits. That is what I'm thinking about now and working in to my life. A microgoal to check my "to do" list and family trello board when I have my morning coffee (just so that I am aware of what needs to be done); a microgoal to do three things on that list every Wednesday morning; a microgoal to do 10 minutes of yoga a day; a microgoal to clear our dining room table whenever we are finished using it.
Larger goals than this is the goal to cook meals for the family every day. I did this last week and felt very proud of myself. And it was reflected in the scale. My weight has been moving in the opposite direction recently, but I have to be kind to myself on this issue. There are other things going on. So, for now, I'm setting the tiniest of goals, just to bring back a sense of achievement in my life.

Sunshine20113
Time zone: GMT (+1) British Summer Time


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ICANINSIGHT's Photo ICANINSIGHT Posts: 22,722
3/11/19 11:21 A

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Christi, I too fluctuate with sodium in the meals. Asian food is a big one for me. I love it, it does not love me. Usually in a couple of days the weight is back down. For high blood pressure, I do my best to keep to low sodium. DASH diet, Dietary Approaches to Stop Hypertension.

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




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KBEHNKE81's Photo KBEHNKE81 Posts: 16,073
3/11/19 8:08 A

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Over the last 18 months of super stress, I've been lax with some of my good habits.
My goal is to reign in the snacking and settle back into the lower end of my happy range rather than the upper end where I've been hanging out since last summer.
Recommitting to the Beck techiques will get me there.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


AMUSICALLIFE's Photo AMUSICALLIFE Posts: 445
3/11/19 12:03 A

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My goal is in my username. I wanted to not forget that Goal. 120. But I look at this and think maybe it is too hard to get down to that goal...the high school and wedding weight so long ago... I can get to 140 instead and then consider that true success. If I can get down lower than that in later years, I am willing to wait for that. But I will forget that goal for now. It will seem much less daunting and it can happen.



It is never too late to become who you always wanted to be.


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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 518
3/10/19 6:12 P

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I do have a long term weight loss goal that I wanna reach, but it's been broken down in little chunks. As a visual reminder I use my SP ticker, my goal is never further than 5lbs and when I reach it I add the next 5lbs. So far it's working because 5 lbs is more manegeable than 50. But I have to admit that I don't forget the long term goal, behind all the little chunks.


Fran
Crystal Tigers’s, Swing into Spring
Starfish, 2019 Spring 5% Challenge
(CEST)


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LIFECHANGZ's Photo LIFECHANGZ Posts: 8,476
3/10/19 3:41 P

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emoticon I would like to lose weight but I don't have a weight loss goal because it is crazy making for me.

I had to move my focus from weight loss which is a result (1 of my hearts desires) and focus on what I can do... as I do these things, results will follow but not if I don't actually do... so my goals this year are actions.

emoticon eat regular meals & snacks and not inbetween. eat enough, not too much. ~ this helps me to stabilize my eating (aka normalize eating for bingeing, food addiction and diabetes) and stop overeating overall and stop overeating carbs to stop hurting my body/diabetes with too many carbs.


emoticon get up and move intentionally - to help strengthen my body and empower my mind, lift my spirit... especially for diabetes. exercise helps keep the hikes/spikes in blood sugar lower. I need for my body to be stronger with more stamina (also a result)

emoticon do something every day for motivation, to learn more about how I can help myself, to help myself stay focused...

this is not just semantics for me... I am not sure why it makes a difference but it does... as I do these "action" things, the results/nsvs/weight loss follows... which never happens when I don't do these things... and then I get unhappy and eat more... so this has been essential for me.

Edited by: LIFECHANGZ at: 3/10/2019 (15:44)
When the world says “Give up,” Hope whispers ‘Try it one more time.'


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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 53,444
3/10/19 12:55 P

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I am on maintenance. Have been there since August of 2018.

For me, it is difficult to keep up the momentum when you will not see an additional physical reminder and seeing the scale go down.

My goal is 111-115 lb. Currently I am at 114 but would like to reach 111 lbs. The lighter weight benefits me in regards to Arthritis, it is easier on my knees and back.

Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
Southern CA - Pacific time


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JUNEPA's Photo JUNEPA Posts: 13,624
3/10/19 11:53 A

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This year I don't have an ideal weight target, I am not weighing myself, I am being mindful of what I am eating and I am exercising to gain muscle, lose fat, and improve fitness. My objective is to reach a fitness and svelteness level where I feel my best, and then I will weigh myself and see where my optimal weight is. Even so, it won't be about my weight, it will be about my optimal condition.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
3/10/19 11:43 A

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Honestly I have had to take power away from the scale. I can fluctuate +/- 5 pounds one day to the next. I look for a general downward trend. Between my bodies monthly cycle and a high sodium meal I am up 3 pounds today from yesterday. If my body releases the water retention I can be down 5 pounds tomorrow. I am trying to average a monthly overall trend of about 4/5 pounds. One pound a week. I tend to focus on 10 pound markers. I am under 300 so I am now trying to get and stay under 290.

I think what I am trying to say is the average person may naturally fluctuate only up and down a pound or two but a person in my weight range has greater fluctuations. If I celebrated every 5 pounds I would be happy one day and disappointed the next.
hugs


Striving for strength and balance in mind, body and spirit!!

-Christi


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JMARIES51's Photo JMARIES51 Posts: 3,105
3/10/19 11:36 A

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I have set a weight loss goal of 60 pounds in 1 year, which breaks down to 5 pounds a month and just slightly over 1 pound a week. Since 60 pounds is the full amount that I want to lose for goal weight I am happy with this amount. My first focus is strictly on the weekly goal. I have set up my small daily choices to support the goal

One thing that I am doing that is different for me from ever before is that I have a journal where I write my goals everyday. It isn't an original idea, but when I saw it I liked it. First I draw 4 circles on the top of my page big enough so that I can write in them, In the first one top left I put my 1 year goal weight, top right 1 momth goal weight, bottom left 1 week goal weight, bottom right is where I write all the steps I will do to make my goal for the week - which I abbreviate with just a word or 2.

Then underneath the circles I write out a list of exactly what I am going to do. This keeps my goals as a visual as I look and write. On the next page I write out my food plan which supports my goals.

I know this sounds like a lot of writing and the first time I did it it took me about a half hour, but now that I have it down most of it is repetition. The point of writing it each day is to firmly plant the goal in my mind. Each time you write things you are using both sides of your brain, which in turn sends signals to your whole body that this is what you want to do. Here is a good short article that explains www.huffingtonpost.com/marym
orrissey/t
he-power-of-writing-down_b_1
200234
8.html


I have always been a goal setter, but I was bad at rewriting the goals. I would keep the list in front of me and look at it and read it, but almost never rewrite it. So this is a new baby step that I am taking this time around.




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AURA18's Photo AURA18 Posts: 10,923
3/10/19 11:22 A

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Day 10 Set realistic goals that are improving my health day by day
emoticon complete Spark challanges and Beck renewal emoticon emoticon emoticon
Daily Habits u.nu/zm3i u.nu/wp8- u.nu/fv0s


Edited by: AURA18 at: 3/10/2019 (11:24)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
PMEYHAUS's Photo PMEYHAUS Posts: 183
3/10/19 11:01 A

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After a year of maintaining a 50 pound weight loss, I am struggling and have gained a few pounds in the past 2 months. I do NOT want to go backwards! My goal is to lose the 4 pounds I have gained, plus 2 more to get back within my personal goal range (130 + or - 2 lbs). That weight range feels good. I believe it is sustainable as long as I stay mindful.

For some reason, the more I give myself a date-based weight goal, the harder it is for me to stay on track. It is as if I mentally rebel. SO, I am setting this 6 pound goal or target without a time frame. BUT I am setting the PROCESS goal with immediacy:
TODAY I will sit down for every meal and eat slowly and savor every bite.
TODAY I will get a good, vigorous swim in.
TODAY - just for TODAY - I will skip the processed food.
And TOMORROW, I will repeat...

Pam
Pacific time zone

“Tell me, what is it you plan to do with your one wild and precious life?” - Mary Oliver

"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway." - Earl Nightingale


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ICANINSIGHT's Photo ICANINSIGHT Posts: 22,722
3/10/19 9:27 A

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I am overweight by 60 pounds. I would love 50, but will do 5 pounds at a time. It may take a while for me due to medication, health issues, etc. But I feel like if I eat nutritiously and exercise along with drinking my water, that is the best I can do, even if the weight loss is slow.

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




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SUSAN_CDN's Photo SUSAN_CDN Posts: 604
3/10/19 9:05 A

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I am going to go for 5 lbs at a time goal, and I want to lose 5 lbs a month.

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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (361,945)
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3/10/19 9:00 A

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My goal is to maintain a normal weight. I have to stay below 132 pounds to claim an 80 pound loss. That is a good goal, but a little tough. Perhaps committing to have at least one weigh in each month at 132 or below is good enough!


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,579)
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3/10/19 6:18 A

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Day 10 task is setting a realistic goal,
something that is doable, doesn't require a restrictive diet or extreme exercise,
and is achievable in the near future.
Dr. Beck recommends to go for a 5 pound loss as initial goal- and celebrate when we get there. Then set the next goal.
Also, a slow weight loss is better, because it is sustainable.

Please share your thoughts here!

Important: the next 2 days of the program have day-long assignments, that start in the morning. If you want to do Day 11 on October 11 with the group, then please read instructions in chapter "Day 11: Differentiate between Hunger, Desire and Cravings" tonight.
For this reason, I'll post on the Day 11 thread as well later today.

I don't have a weight loss goal. because I have been in maintenance for 7 years.
My goal is to maintain this weight, and be free from cravings and struggles, and have all the Advantages I listed on Day 1, for the rest of my life.
I think it is a great idea to break up the big goal into smaller goals.
Losing 50 pounds feels overwhelming, because it sounds like a bigger effort than losing 5 pounds - but in fact, intensity of the effort required is just the same: making healthful choices day after day, moment after moment.
Losing 5 pounds represents 3-4 weeks of good behavior, and deserves celebration!


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
330
440
LIFECHANGZ's Photo LIFECHANGZ Posts: 8,476
1/12/19 1:57 P

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emoticon I have shifted from the results I want to the things I can do ~ to start where we are, each day and go from there, choice by choice! As I do this, the results happen and the scale follows... this I can change/do... and is realistic for me.

When the world says “Give up,” Hope whispers ‘Try it one more time.'


 current weight: 325.0 
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AURA18's Photo AURA18 Posts: 10,923
1/10/19 7:55 A

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Realistic goals: complete Spark team challenges and book club readings.
emoticon daily motivation to make healthy choices! emoticon
Rewards are fun experiences - hiking and water aerobics then spa!
Daily gift is cup of coffee or bone broth while reading healthcare books.
Reading & writing - main distractions from snacking or eating unplanned food
"Unshakeable Self-Esteem" u.nu/zdv4
"Stop Emotional Eating" u.nu/gait
emoticon


Edited by: AURA18 at: 3/10/2019 (08:54)
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RIIDER Posts: 152
12/13/18 8:11 P

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emoticon emoticon

KRISZTA11's Photo KRISZTA11 SparkPoints: (138,579)
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12/13/18 10:59 A

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Welcome back, Barb!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
330
440
RIIDER Posts: 152
12/13/18 7:18 A

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Aaaaaand I'm back! I'm setting a weight loss goal of 5 pounds in the next 5 weeks, which should take me through the holiday season. 1 pound per week.

BECKIKORN's Photo BECKIKORN SparkPoints: (8,594)
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11/28/18 10:38 A

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My goal is to lose .5 pounds per week in the next 10 weeks for a total weight loss of 5 pounds. That will get me to 175- half way to where I want to be!

Becki

broadcasting somewhere near the middle of Texas


 current weight: 201.0 
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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (45,935)
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10/12/18 11:12 A

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I want to track calories every day. And just focus on doing that. Every day. I want to be consistent.

Sunshine20113
Time zone: GMT (+1) British Summer Time


 current weight: 126.0 
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36BEATRICE's Photo 36BEATRICE Posts: 2,700
10/10/18 9:01 P

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Kristin:you have made a very compelling case for changing the numbers on my ticker. So I am following suit.

Rachel



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KRISKECK's Photo KRISKECK Posts: 1,232
10/10/18 7:54 P

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I've done the Beck program twice now and neither time did I set a short term goal of 5 pounds. And neither time was I able to take off a significant amount of weight and keep it off. So, ok. This time I am going to do it. It's hard for me to give up seeing that long term goal on my ticker. I'm not sure why, maybe because setting that short term goal feels like giving up? In any case, I am doing it now.

My short term goal is to lose 5 pounds. When I get there, I will reward myself by getting a massage. My longer term goal is to lose more than that. I have a general idea of how much, but I'm going to wait and see how it goes.

Here goes!

PS I just changed my ticker to reflect "Pound Lost" in a 5 pound increment, and I know what I am going to miss doing it this way. When I've lost weight, I wanted to see the larger number on my start page. But truly, is that such a big deal? Even if the page says 3 or 2 or 4, I will know that the total number is larger. And more important, I will feel it in the way my clothes fit and how much easier it will be to run.

Edited by: KRISKECK at: 10/10/2018 (20:09)
Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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GOCALGAL's Photo GOCALGAL Posts: 5,124
10/10/18 5:06 P

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My goal since my first time going through Beck has been to lower my maintenance weight by 5 lbs. and I have reached it. My new goal is to stabilize this lower range and to learn how to do it more easily and with less cravings.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

ALIHIKES's Photo ALIHIKES Posts: 5,471
10/10/18 3:06 P

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My short term goal is to lose 5 pounds. My long term goal is to lose more. I will celebrate by buying new clothes that fit (I'm close to a smaller size, so 5 or 10 pounds should do it). If the new size DOESN'T fit after 10 pounds, then I'm buying a pair of shoes.

Alison


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GODS_SERENITY's Photo GODS_SERENITY Posts: 4,299
10/10/18 12:49 P

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For every 5 lbs I'll buy myself a pair of jeans or a nice top. Also, I'm thinking of a piece of jewelry

When I reach my final goal I'll buy a really nice outfit.

Debbie

2019 is my year to reach goal and STAY there. No going back. With God nothing is impossible.


I can do all things through Christ who strengthens me.
Philippians 4:13


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/10/18 12:22 P

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Because of this team, I do my weight-loss goals in 5-pound chunks. I've lost 42 pounds so far, and I'm working on 45 for my next reward (I buy myself an inexpensive book every 5 pounds lost).

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


 Pounds lost: 42.0 
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AURA18's Photo AURA18 Posts: 10,923
10/10/18 11:39 A

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Realistic goals: complete Spark team challenges and book club readings.
My daily motivators to make healthy choices!
Rewards are fun experiences - sightseeing fall colors emoticon emoticon Homes decorated for Halloween are spectacular this year.
emoticon Daily gift is cup of coffee or warm water and reading inspiring stories (distract from snack). Heartwarming rewards SP blogs: u.nu/uzqw

Edited by: AURA18 at: 1/23/2019 (00:10)
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SUSAN_CDN's Photo SUSAN_CDN Posts: 604
10/10/18 10:13 A

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I'm going to set 5 lb goals too. I just changed my ticker.

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SUZYB53's Photo SUZYB53 Posts: 555
10/10/18 9:48 A

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I will set an aim for 5 lbs also. This would take me down to 139 lbs. When I get down to 139, I will consider whether I want to push for more weight loss or whether I want to really focus on staying stable at 139.

Based on past experience, I get to a number that I feel is "acceptable" and then I loosen up. Setting an initial goal of getting to 139 and then reflecting on next steps will be a good opportunity to reflect seriously again on how stable eating, weight loss, self-awareness, etc. fit together.

This turtle is to remind myself that slow but steady wins the race.


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911BRAD's Photo 911BRAD Posts: 9,041
10/10/18 9:32 A

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I'm throwing my hat in the ring for a 5 lb loss as well. I'm in it for the long haul...

Healthy wishes to all!

BRAD (Central Standard Time)
SPIRITED UNDER DAWGS


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36BEATRICE's Photo 36BEATRICE Posts: 2,700
10/10/18 7:50 A

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In for 5 lb too.(183 realistically by Nov. 5) just trying to lose the pounds that i have regained. Hoping this time i will remember to stick with what i learned from Beck, so that i will reach my goal of 140lb in 2019.

Rachel



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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/10/18 6:15 A

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I'm in for 5.

Off to read Day 11 as K suggests. Onward!

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


 current weight: 148.0 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,579)
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10/10/18 1:49 A

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Day 10 task is setting a realistic goal,
something that is doable, doesn't require a restrictive diet or extreme exercise,
and is achievable in the near future.
Dr. Beck recommends to go for a 5 pound loss as initial goal- and celebrate when we get there. Then set the next goal.
Also, a slow weight loss is better, because it is sustainable.

Please share your thoughts here!

Important: the next 2 days of the program have day-long assignments, that start in the morning. If you want to do Day 11 on October 11 with the group, then please read instructions in chapter "Day 11: Differentiate between Hunger, Desire and Cravings" tonight.
For this reason, I'll post on the Day 11 thread as well later today.

I don't have a weight loss goal. because I have been in maintenance for 7 years.
My goal is to maintain this weight, and be free from cravings and struggles, and have all the Advantages I listed on Day 1, for the rest of my life.
I think it is a great idea to break up the big goal into smaller goals.
Losing 50 pounds feels overwhelming, because it sounds like a bigger effort than losing 5 pounds - but in fact, intensity of the effort required is just the same: making healthful choices day after day, moment after moment.
Losing 5 pounds represents 3-4 weeks of good behavior, and deserves celebration!


Edited by: KRISZTA11 at: 3/10/2019 (06:16)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
330
440
INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/10/18 10:38 A

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@SUSAN_CDN , I love your idea of setting the ticker for each 5 pounds. I'm going to do that. I'm almost to my 15-pound mark, and I've decided my reward for each 5 pounds will be to spend up to $5 on a new book for my Kindle.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


 Pounds lost: 42.0 
0
13.75
27.5
41.25
55
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,579)
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6/23/18 1:56 P

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emoticon

5 pounds is good, meaningful and perceivable, but not too far ahead.
I love the rock painting idea!

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
330
440
SUSAN_CDN's Photo SUSAN_CDN Posts: 604
6/22/18 11:12 A

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Day 10. My ticker is set for a 5 pound goal. That's easier for me to believe I can achieve. When each goal is reached, I reset my ticker.

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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
6/22/18 9:32 A

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Day 10: 5 pounds at a time

In my head my next goal is 10 pounds.That will be the 50 pound mark for me and I was going to do a side by side picture comparison. I'm trying to look at my relationship with food and exercise as a lifelong lifestyle change. I want to make adjustments that I can realistically live with. If I need to take smaller steps and just work on 5 pounds at a time then I will make the adjustment and try to look at my journey one month at a time. I started an rewards jar that I am adding $1 a pound to already. I am still thinking about an appropriate 5 pound reward. I like the idea of a charm bracelet but, honestly I don't wear jewelry very often and when I do I already have some nice pieces that I inherited. I may just paint a rock for every 5 pounds.
hug
Goal 5 pounds a month

Edited by: TNCOUNTRYLIFE at: 6/22/2018 (09:34)
Striving for strength and balance in mind, body and spirit!!

-Christi


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MICH_1234's Photo MICH_1234 Posts: 34
5/28/18 12:23 P

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After looking for a bracelet or something to add to for each small goal reached, I realised I had the perfect bracelet in my jewelry box already. So I took two beads off to match what I've lost so far. A bead for every five pounds. And these beads are perfect because they even have words that represent my most important reasons for wanting to lose weight.

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


 current weight: 173.0 
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MICH_1234's Photo MICH_1234 Posts: 34
5/7/18 6:41 P

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My weight loss goal is 5lb in the month of may. If I keep my eating in check, that’s very doable. I love the idea in the book of adding a bead to a bracelet for every five pounds.... a little reminder of your accomplishments that goes everywhere with you.

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


 current weight: 173.0 
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AURA18's Photo AURA18 Posts: 10,923
5/7/18 2:31 P

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Close to maintenance I'm fluctuating 2-5 pound daliy. Scale number is not a realistic goal anymore. New goals: complete Spark challenges: Beck Solutions; 100 Days; BLC and 5%. Rewards changed from items (books, perfume and clothing) to fun experiences. Next reward is May 15th: hiking at Quarry Park to look for deer.
emoticon emoticon emoticon
Next trip to park Oct. 23rd:

Edited by: AURA18 at: 10/10/2018 (13:35)
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JMARIES51's Photo JMARIES51 Posts: 3,105
4/12/18 8:36 P

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My weight loss goal is 3 pounds a month. My exercise goal is 30 minutes of physical activity everyday. My dietary goal is to plan meals one day ahead and stick to the plan. My emotional goal is to stay on track because this keeps me motivated and looking forward to everyday.

I have lots of other goals, but they are easy ones for me to meet.




 Pounds lost: 40.0 
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MARITIMER3's Photo MARITIMER3 SparkPoints: (235,854)
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3/22/18 5:41 P

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I set my goal at 5 lbs. as recommended. Perhaps it will help to have a shorter-term, more easily achievable goal rather than saying I want to lose 20 lbs.

Today was challenging. I didn’t sleep well, and had to be at church by 10:30 to set up for Lunch & Learn. We had a good turnout, almost 50 people, and I chose my lunch carefully... vegetable soup, 2 x 1/4 sandwiches, and no dessert. 2 glasses of water.

I was tired, so came home before the speaker finished, and got a 30-minute nap before Peter left for his bouzouki lesson. I was still hungry, so ate a piece of fish that was left over from last night’s dinner.

Aria was tired too, so we had a quiet snuggly afternoon.

Dinner will be chicken breast with a tomato-spinach sauce, baked sweet potato, broccoli. My dessert will be canteloupe, and I hope to get a better sleep to ight.

Gail
Southern Ontario, Canada
Eastern Time Zone


 Pounds lost: 4.4 
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IMEMINE1's Photo IMEMINE1 Posts: 8,701
3/19/18 11:34 A

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I don't have a weight loss goal as I have been in maintenance for 14 months.
I do want to stay at this weight range so I suppose that is my goal.

Donna
Lehighton, Pa
BLC 27-to-41
Powerful Prism Panther team
W,J,R&G
Purple Phoenix
Focus....Eat right & keep moving!!
Eastern time




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36BEATRICE's Photo 36BEATRICE Posts: 2,700
3/10/18 11:52 P

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I will also aim for 5 lb at a time. A more ambitious goal did not work for me last times. Baby steps...


Edited by: 36BEATRICE at: 3/10/2018 (23:53)
Rachel



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