Okay. So, there's a tool I've tried before that was useful in making me aware of how many calories I was burning and how many I was consuming, so I'm going to start with that. It's encouraging to realize how many calories we burn doing daily tasks. It's called "My Health Tracker" and it's found at Prevention.com. It helps track overall health and is pretty easy to use.
A logical place to start is with a goal in mind. A friend of mine once told me a goal written down is a plan. That's why lists are helpful. We tend to accomplish things we write down. It is also commonly known that the more detailed the plan the better. Small steps are easier to take than large leaps. If the leap is too large, a person becomes overwhelmed. The other thing that tends to happen is discouragement. How many times have you set a goal and then when you had a set-back you felt horrible, beat yourself up, or went overboard in the opposite direction because, "What's the use? I've already blown it!"
In keeping with the healthy eating for life idea, the day-to-day process must be sustainable. That's why, in my opinion, fad diets don't work. Anything that causes rapid weight loss usually means a person has done something unhealthy to get there or has denied themselves of so many things that when the weight loss goal is reached the weight comes back on pretty quickly because old habits die hard.
That brings me to why someone would want to lose weight in the first place. That should be part of the plan. The other thing to consider is what triggers the set-backs. Is it emotions, bordom, or what? What time of day is hardest? These things are important to write down. A notebook to write down goals, triggers, daily weight and measurements (I recommend doing both because when weight doesn't change inches will and vice versa) and a journal to write down whatever comes to your mind are important tools for success. In my opinion, the hardest time is during times of high stress. The part of our brain, the frontal cortex, that keep us disiplined and makes rational decisions all day gets tired. It shuts down when we are exhausted and under heavy stress. To combat this we need to take better care of ourselves. One way to do this is with stress relieving techniques like massage and exercise. Another is to just politely say no if you find yourself overcommitted.
Who, what, when, where and why? I'm thinking a good place to start formulating a plan is to start with answering these questions.
My answers:
Who: I'm doing this for me. If I'm not strong and healthy it will affect everyone around me.
What: I'm setting a goal to lose two pounds a week. That's healthy weight loss. I'm going to set my weight loss goal at 130. If I weight 155 now, I have 25 lbs. to lose. At 2 lbs. per week it will take me 12.5 weeks. That is a little more than 3 months. I am going to use "My Health Tracker" and maintain a journal and notebook. I plan to work out vigorously three times a week. That is going to be a challenge with class three nights a week and working 40 hours.
When: Because of the holiday events next week if I try to start 100% now I am setting myself up for failure. I'll start working towards my goal next Saturday.
Where: Everywhere
Why: Because I'll be happier and have better quality of life.
What has worked for you in the past? Is that a good place to start?
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