Checking in on 2018

January is almost over and I need to reformat my goals for this year.  It is a plan I would like to stick to for every month this year, to evaluate my progress and adjust to meet my needs.

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In my last post, Things That F*ck with My Balance-Vol. 1, I explained how illness has gotten me off course so far this year.  This has resulted in no progress for my weight loss and fitness goals.  I have also stopped any and all work to keep up with my 2018 planner.
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My specific goals for January were to increase my water intake and stick to my daily calorie goal.  I definitely did not keep up with these goals, and I should have been more specific about my water goal.  My daily calorie goal has also been too broad of a range.

For February, I am going to focus on the following goals:

  1. Stick to my calorie goal and macros breakdown that I had calculated. I had my macros calculated by Poppy Locks.
  2. Start the Jessie’s Girls Home Edition workout program that I bought a LONG time ago and never used.
  3. STOP eating leftover food from my son’s plate.  I have to stop this the rest of my life!
  4. Keep track of my goals by using my planner.

I am putting this out there for accountability, but I think this is a good strategy for everyone to reevaluate goals on a monthly or on regular basis.  New Year’s Resolutions are out, monthly goals are it!

Ringing in the New Year-Part II

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Becoming more fit, healthy and/or losing weight are the more popular New Year’s resolutions.  Don’t fall victim to the many quick fix plans, even scams that will be prevalent.  Here are some tips on what you SHOULD do to make change towards these type of resolutions.

One Step at a Time

Don’t try to go from 0 to 60 starting January 1st! Start by making one change at a time.  This can be difficult because the gratification will not be instant, but you will be happier when the next New Year’s rolls around. If you eat fast food frequently, try to reduce the number of times you go each week.  If you are not doing any exercise currently, try to go walking a couple of times each week.  Once you achieve that goal, move the frequency or difficulty up.  If you try to be perfect and change all your habits at once, you may find yourself giving up soon.  Even with these small changes you may start to see progress, just keep moving up to the next step of more nutritious choices and more movement.

Frequent, Small Goals

When you crash diet, you may see change quickly.  It is hard to go from that to less frequent milestones.  If you start to implement these smaller changes, you may find it helpful to create small goals for yourself.  If you reach the small goals it could keep your interest for longer.  Small goals could be exercising 3x that week, not eating fast food for a certain period of time, going out to eat and not going off plan, fitting into a certain clothing item, etc.  It is best to not have scale related goals because so many factors can influence your body weight.  Once you have achieved these small goals you have set, find a reward that you look forward to but will also not derail your progress.

Consistently Consistent

This tip has made the most significant impact for myself in losing over 75 pounds after my first pregnancy, and now losing about 45 pounds (still in progress) after my second pregnancy.  If I made any mistakes in my “diet” in the past I would just give up by bingeing that day or week or who knows how long.  Being consistent in eating well and working out or getting right back on that horse is key.  Now if I go off plan, I get right back to it or I adjust the rest of the day to accommodate for what I ate.

What do you do to create habit change?

Ringing in the New Year-Part I

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The new year is approaching, and many quick fixes and fad diets will be coming along as well! Here are some tips on what to AVOID with the influx of quackery this New Year.

“Good” and “Bad” Foods

A red flag for many fad diets is to eliminate a certain food or an entire food group.  Others will market a certain food as a cure-all.  Many people will find that programs like this work for them, but the problem is how long will it work?  I do not think it is necessary to eliminate foods, but better to plan when you want to incorporate them.  Many Health and Fitness Professional will promote a 80/20 or 90/10 rule, where you eat “healthy” 80-90% of the time and fit in treats 10-20% of the time.  I have personally found this to be a concept I can stick to long-term, and it make those treats even more delicious!

“In (insert number) days you will…”

21 days, 30 days, 60 days, and so on…. If there is a time limit, what is it really telling you? Can you really lose all the fat you want in that amount of time? Is it fat that you’re losing? What will happen after the 30 days? Will you gain it all back? These are the things you need to ask yourself when a time limit is attached, and especially when a specific number of pounds is advertised.  I have had more success when I have implemented long-term habit changes consistently over time.

2018 and Beyond!

According to Business Insider, “80% of New Year’s resolutions fail by February”.  Don’t fall into these quick fix traps! Use the above tips, and ask yourself  if it is something you can do long-term before you proceed.  If it seems too good to be true, it probably is!

Come back for Part II where I provide some tips on WHAT TO DO, since we have now identified what to AVOID.  Is there anything else you think others should avoid?