I am glad I like non-fat Greek yogurt and fruit for breakfast. I really enjoy eating it and this is a zero points breakfast option. I do weigh the yogurt because I would probably underestimate what a serving is. Sometimes, I will deliberately take a half serving depending on how hungry I am. Doing this is a huge victory because when that happens, that means I am in touch with my internal hunger cues. Another reason it’s important for me to weigh things like non-fat Greek yogurt is that I am learning what a “standard” portion size is supposed to be. My food scale is one of those tools I use every day. If you want to embrace this lifestyle I recommend getting a scale.
Weighing out my portions is one of the behavioral changes that is helping me to be successful. If you are just starting this journey this is a very helpful habit to develop. One surprise is how satisfying a serving can be even when it looks as though it won’t be. Try it!
I really enjoy Seth Godin’s blog @ThisIsSethsBloghe writes these short posts that offer a big intellectual punch. He makes me think, and this post, The Thing About Goals, is no exception:
Seth says, “If you don’t have a goal (a corporate goal, a market share goal, a personal career goal, an athletic goal…) then you can just do your best.”
Seth says, “Not having a goal lets you make a ruckus, or have more fun, or spend time doing what matters right now,”
Seth says, “The thing about goals is that living without them is a lot more fun, in the short run.”
Revealing what the absence of having goals underscores their importance! You know what comes next, Seth says… “It seems to me, though, that the people who get things done, who lead, who grow and who make an impact… those people have goals.” This makes me go back to a question I ask myself throughout my journey, “What do I really want?”
I say, “I want to live a lifestyle. I want to transform my body so I can be the healthiest version of myself.”
I say, “I want my goal more than immediate gratification at the moment because achieving this goal will have long-lasting positive impacts on the rest of my life.”
I say, “I want the sense of control and power that my goal affords me. I am finally beginning to realize who it is I want to be.”
Get yourself a goal because it changes everything. A healthy body, confidence, and a sense of empowerment are better than eating mindlessly. When I write that it makes it so obvious it’s hard to believe I hadn’t looked at that way before.
I had turned off my computer and was heading up to bed when I realized I didn’t write my post. Today was a big work day. I spent a lot of time writing lesson plans. Taking on this additional work is a great opportunity because it is pushing me right out of my comfort zone.
I did find time to go to spin and I was on point with my food choices. So far this week I have stayed in my points range every day. I have rolled over 33 points and I feel good about that. I have found time to engage in other activities like walking my dog and bicycling. I am definitely shaking it up and no matter what happens on the scale I can feel good about my effort. Part of me really believes this, I am proud of my efforts and my commitment to this lifestyle change. Yet, another part of me just wants to get to goal already. That part of me wonders why it has to take so long. This blog is a place, to tell the truth, and the truth is I feel both proud of the systems I’ve put in place, and restless at the same time.
I read an article from Forbs by Jeff Boxx, @JeffBoss95 Reasons Why Goal Setting Will Improve Your Focus it’s a great read because it focuses on the research as to why goal setting works. Also, there is a compelling video that explores how writing goals in your own handwriting will make them more tangible and actionable. If you want to watch it go to the link it is fascinating. So… why do goals keep us focused?
“Goals trigger behavior” This rings true for me. My personal experience with this blog (after all, it is called Getting to Goal) was not just to pay homage to Weight Watchers but it was a nod to the bigger goal of changing my life. When it comes to eating and activity my behaviors have been radically changed. That happened because I set a goal.
“Goals guide your focus” Yes, I can say this has been my experience too. Once this goal became fixed in my mind it all became very clear as to what steps I needed to take to make it happen.
“Goals sustain momentum” This refers to the optimal state of mental performance or Csíkszentmihályi’s “flow” For me, I experience this when I teach or when I write. It is this sense that everything is clicking and I get that beautiful combination of movement and fulfillment. It’s like a rush of being fully present and in the moment. It’s an amazing feeling. There is also a physical reason for this sensation. It has to do with dopamine.
“Goals align your focus” Feedback is an important part of this process. That’s why when I see progress on the scale I get a sense of momentum. Not seeing that progress is a signal to change things up. It doesn’t define my worth it just informs next steps.
“Goal setting promotes self-mastery” As I get closer to achieving this goal I do feel better about myself. I feel more in touch with my inner power. I have the power to physically change myself and this is sort of extraordinary.
There is no secret to goal setting – there is just commitment and stamina to keep going. It’s my “why” that has made this lifestyle change possible. So, if you are thinking about making a lifestyle change- ask yourself why you want this? What is it worth to you? Once you have those answers you’ll be ready to begin.