Weight Loss Journey Goals

My plan for getting into the normal BMI range:

  • Follow 3 main principles:
    • If you eat good foods your body will feel good and be ready and willing for a good workout
    • Workout to feel good, not to lose weight, let weight loss be the bi-product
    • Be conscience of what I’m putting in my body
  • Workout 7 days a week.
    • The days I don’t workout are really bad days for me.  I had hoped to have a day off and maybe once I’m comfortable with my new eating habits I’ll try it again, but not now, I’m not ready.  Bob Green says once you’ve gotten into the habit of 200 minutes a week, you should move onto 300 and 7 days will get me there.
    • Now that I’ve been working out 300 minutes for a few months I’m upping the goal to 400, which means I need to add two afternoon workouts, which will require planning.  Each week these extra workouts may fall on a different day, so I need to stay vigilant.
  • Drink 128 ounces of water a day, but absolutely no less than 64
    • 64 ounces a day is the minimum, although I’ve lowered my sodium intake a bit, my body still needs the extra water to flush the crud out
    • I’ve added more fiber to my diet so 100 ounces wont cut it anymore, 128 or 8-16oz glasses of water seem to do the trick
  • Make AND start eating breakfast before turning on my laptop
    • I have gotten into the habit of eating breakfast, but many days it is long after my workout is done, too long
  • No eating after dinner
    • I’ve done really well on this goal, I get in my last glass of water after dinner and it has kept me from eating something I shouldn’t.  I’ve heard experts say before that eating before bed isn’t so bad, it’s the food choices we make before bed that makes it bad, i.e. I’m not going to pick brocoli as my night-time snack :)
  • Pay attention to the hunger scale
    • Imagine a scale from one to five—one being full, and five being ravenous. If you’re hitting a three—your stomach’s grumbling, you’re physically dragging—it’s time to eat. Any lower than that, and you’re eating to fill an emotional need, not a physical one
  • Make good food/portion choices and take in no more than 2,300 mg of sodium per day
    • I may fail this goal a few times, but without paying any attention I’m sure I’d blow this goal out of the water.  By paying attention I think it will help in making better food choices.
    • One of the things I love about eating right is that it is so simple.  However eating right (for me) is so very hard to do.  As Geraldine wisely wrote recently, “wouldn’t life be boring if we had nothing to strive for.”  My guide will be MyPlate, love this site, it makes it so simple, I’ll be looking at this page often over the next several weeks.
  • Eat throughout the day, plan my meals/calories to leave room for an afternoon snack
  • Weigh myself weekly
    • I’ve shied away from the scale, because I’ve had obsession problems in the past, which lead to bulimia.  I will not weigh myself daily, I repeat, I will not weigh myself daily.  Any problems I face with the scale I will blog about, this process is very therapeutic.
    • I need to continue working on not taking the scale so literally.  It is a big indicator and its numbers are a huge part of my final goal, but it is only one indicator!!!
  • Measure myself monthly
    • As we know muscles weighs more than fat and that is where I am headed!!  Big smile, I’ll get there, scratch that I’m getting there.
  • Get at least 7.5 hours of sleep a night
    • I’m expecting a lot out of my body with working out everyday, I need the rest or I’ll be risking injury
  • Stretch daily
    • Either do some yoga or spend a few to sixty minutes stretching each day.

5 thoughts on “Weight Loss Journey Goals

  1. I love the addition of the stretching! I think I mentioned before that we stretch every morning at my new job and I love it. Its great to help prevent injuries and definitely something my body needs every day. Also, to comment on breakfast. I read somewhere we should eat breakfast within 90 minutes of waking up. I know there was a good reason as to why, probably dealing with metabolism, but I don’t remember. Lol!

  2. You work at such a cool place!!! Yes, if you don’t eat breakfast pretty soon after you wake your metabolism drops. If I don’t eat breakfast either first thing, or right after a workout, I feel like total crap and that (even without the metabolism issue) all by itself is a good enough reason for me, but I always have to remind myself to eat. Wish I had that problem at other times fo the day 🙂

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  4. I once heard that you should always eat within 30 minutes of waking up, at least 30 minutes before working out, within 30 minutes of working out, and no less 3 hours before bed. I used to follow that back in the day when I was healthy and in shape. I probably should take it up again.

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