- perform a specific skill
- a specified number of times
- under specified conditions
- at a specified level of achievement
- for a specific length of time.
Thursday, August 18, 2011
When I created this blog I thought I would use if for reflection and as a tool for me to overcome my love of sugar. I haven’t done much of that, but decided to do a little reflectingo today. Please bear with me.
Since life is busy with two little ones at home I have blogged at a minimum this summer. I was so happy to find the Slimmer this Summer Challenge. So my blogging for the most part has just been my weekly check in for the challenge.
Some days I have little conversations with myself, like today for instance. I saw a picture of me from the 4th of July and I still cringe. Even though I am losing weight, I still to me feel like I have such a long way to go. My highest ever prior to children was 170lbs. I worked really hard to stay down in the 150-160 range. I always wanted to be around 130-140, no matter how hard I tried I have had difficulty return below 150. Right now I am at 188 and it still feels so far away. Enough of the pity party…. Moving on.
Like I have a dozen times (and probably will a few dozen more). I have decided to buckle down even more. I have goals and rewards for each ten pounds lost, but I decided I need to be even more specific. I was a special education teacher, prior to becoming a stay at home mom. Something that I dealt with on a daily basis was goals. It was drilled in my brain over and over how to write a “proper” goal. It must be specific, measureable, attainable, action oriented, result oriented, and given a time frame. Some people use the acronym SMAART. But in the classroom our goals looked more like this:
IEP Goal/Objective Example:
From a baseline of ___, the student will....
So how does that apply on my weigh loss journey today??? That is what I am trying to figure out. I knew going into this summer challenge that losing 2lbs a week was attainable, but given my love of sweet things, and how I choose to conduct myself, it really isn’t happening. An average of a pound a week is really more realistic with my sweet lifestyle.
So I turned to the numbers (Why does my brain have to be obsessed about numbers???). I will be 34 years old in the first week of March. That is 29 weeks from now. Somewhere in my head I got the idea of getting down to 134lbs by my 34th Birthday. So as of today I would need to lose 54lbs in 29 weeks. 1.86lbs a week, so basically 2lbs a week.
Since the beginning of this challenge I have only lost 13lbs in 10 weeks. So my average is running at 1.3lbs a week. If I continue at this rate I will have lost 37.7lbs by my Birthday week. Heck lets round it up to 38lbs, to make it a round 150lbs. That would be great still, but not my 134 by 34.
I know I can lose an average of 2lbs a week, I just would have to give up sweets, or at least some sweets. If any of you have ever glanced at my food diary at MFP, you will notice I have not given up all things sweet like many of you. I eat something of a sweet nature every day. I know if I gave up even half of my sweets I would lose more rapidly. For goodness sake. I workout 5-6 times a week for 40-60 minutes. I do this so I can eat sweets and still lose at a slow rate. Hence my addiction to sugary goodness.
So here I am brainstorming at to how committed I am to getting down to 134 by 34. Cutting back on all things sweet, is the key to kick things into gear. I hesitate for two reasons. 1. I have done it before and I do lose more quickly. When I go back to eating sweet things I gain so fast it isn’t even funny. Right now in my life I am not willing to give it up for good. 2. I love sugary goodness!
My thoughts were to keep sweet things here and there and work hard on my workouts and lose at a slow pace. I was hoping the slow pace would be closer to 2lbs a week. So here I go again. I am going to re-commit. I am going to write a specific, measureable goal in hopes that I can pin this one!
Here we go:
By March 6th 2012 I will weigh 134lbs. This will be achieved by tracking my calories and carbs on MFP aiming for 1500 calories and under 165 grams of carbohydrates/day taking into account my fiber adjustments and eating my exercise calories if I choose to do so. I will also work out 5 times a week for 40-60 minutes each session. I will also be able to run a 10 minute mile with ease.
Lose 18lbs by Halloween: 170lbs
Lose 33lbs by Christmas: 155lbs
Lose 54lbs by Birthday: 134lbs
I guess I already did this when I wrote my original goals on my sidebar. I just needed to add dates to clarify my vision.
I feel like I need to add something about sugar, but I am not sure what I am willing to commit to at this point. I am thinking about going strict no sugary sweets every other week. Maybe that will trick my system and I will be able to enjoy sweets occasionally and boost my weight loss. I think I will give it a try and reevaluate in a month or so.
So feedback time:
How have you given up your favorite things/habits/addictions? What works for you?
Thanks for being so awesome and supportive!