Goals make this journey possible for me. A new feature that has been added to my weekly workshop meetings at WW is writing down goals and action plans. This is a very good practice to embrace, I find that the closer I am to my goals and progress the better I feel. Here is my goal this week…
To eat one meal a day mindfully.
Goal Week of September 8, 2019
Working towards a goal makes me happier, and when I feel good about myself it makes the journey easier. I am also using my WW Recovery Checklist. It is really helping me focus on my good habits. So, if you don’t have a goal, get one. Make a goal that you think you can really accomplish and dedicate yourself to making it happen. Not every day on the journey will lead to a success on the scale, but every day can be a success nonetheless! How? If you define success with taking time to focus on you, then that sounds like a successful day to me.
Be bold! Be empowered! Believe that you can do this and you will.
March is one of those fickle months that fluctuates from wintry cold to warmer hints of spring. Today, is one of those rainy, grey, and icy cold March days. But I know that old man winter is shuffling around packing his bags and making his plans to move out to make way for the spring. Now is the time to think about what kind of spring and summer I want to experience.
As I am getting ready for a new week, I am thinking about what I can do to continue to grow. But before I can do that, I have to take stock of where I am right now. Although, I am still within my margins for Lifetime status I do want to lose about 3 pounds. My reasons for this is that my waist-to-hip ratio can still be improved. Click on the link if you want to read more about waist-to hip-ratio what it is, and why it’s important. For me, beginning the process for goal setting involves three steps…
I want to reinforce the rituals that have been helping me to maintain my weight loss.
I want to clearly name my intention by answering three questions: What goal do I want to develop? How how much time will I give myself? How will I monitor my progress?
I want to think about what would come next, or what would be a reach goal that I might think about for the future.
So I need visuals and a way to engage and organize my thinking to help myself. Here is the work plan I created called, Got Goals? Planning Intentional Goals.
As I go forward this week, I’m going to try to remind myself that I am taking this bit of time to help myself achieve my goals. I am going to try to honor this process and value it because I am worth the effort. If you decide to take this on, I hope you will do the same.
I had some momentum with my small goals this week that all came to a crashing halt tonight. It was a long day from when I left my house around 7:15 am until I got home around 9:00 pm. On the way home, I decided I wanted ice cream and then I made some very indulgent choices and now I have some regrets. I am uncomfortable and I know I could have done better.
While I am concerned about my food choices, I am more concerned with why I made them. I think I was looking to find a little comfort. A little something special because I felt overworked, overstressed, and overtired. Next time, I think I’ll try something different. I want to try to do something that is calming and relaxing. Maybe do some positive self-talk to acknowledge the struggles of the day, that gives me permission to release those feelings.
Click here if you want to see my action plan. Of course, I cannot guarantee that in the moment of stress that I will have the presence to do this, but I’m going to try. Thinking through what I’d like to do rather than making the same mistake over and over is better. So, making a plan is really good for me.
At the start of this post, I was feeling defeated, but now things are looking up. While I am still disappointed about my choices, I realize that I have the power to turn things around. I can celebrate that I tracked my choices, and am accountable for all of it. I’m owning it and am informed and that’s much better than just pretending it didn’t happen.
Letting these choices to overindulge or going outside of my healthy eating zone on a regular basis is how I could slide backward and start gaining weight. Not tracking is like giving myself permission to go on autopilot and all those habits could easily reemerge.
As I read over this post, I can’t help but wonder what you are thinking. I imagine that some of you recognize yourselves. I hope it helps to know that I have days that are a struggle too. Someone else reading this might be thinking, this is too much work. It is work, but for me, it’s worth it.
If change is something you’re after then you need an “action plan”. A goal comes in the form of two parts, a “why” and an “action plan”. The why is the endurance it keeps you striving so it’s really important! The action plan is the muscle, it’s the thing that keeps you moving forward. This is how you get across the finish line.
I made my second goal – I went to 5:15 am spin class and I had a great workout. Everyone who goes to that class is friendly and into fitness and they make me feel like one of them. As always it’s a great feeling to be part of a community. It was a lot of fun and I felt strong all day long. I am so grateful that I found an activity that I really enjoy. It makes a difference.
What’s up for tomorrow? Well, I’d like to roll over another four points. I did not roll over any points today. I ate every last one. Maybe I can stagger my food/fitness goals for the week. That might be fun to see if I can make that happen. My attitude about this is pretty much let’s try and see what happens. I want to keep it light. Know what I mean? If I don’t meet a goal, I don’t want to feel bad. This whole journey is about improving the quality of my life, not to make me feel inadequate.
I hope that you are setting goals and creating action plans to make them happen. I hope you are feeling good about your journey. I hope you are being kind to yourself. If you are trying to lose weight, no matter what your progress, you are doing something amazing.
A strategic stance is just what I need to persevere through this next week. I am .8 away from my free seat and I am determined to get it back. My plan of action will be:
Build each meal around zero point foods. Click Tips & Tools for access.
Create a meal plan I plan on using Paprika (it’s a really neat app).
Reflect daily on how it’s going by blogging here.
Practice mindful eating using the Headspace app it is part of my WW membership (it is also very good).
Remember that even though I’m creating this action plan, it’s ok to be flexible. Changing my plan isn’t a failure it is being responsive.
I am optimistic that by next week, I will be within that two-pound range for my goal weight. That does mean a number goal of losing .8 pounds. Wait, isn’t it bad to have number goals now? Absolutely not. WW never said it was bad to have a number goal. They said there are other victories besides quantitive ones. As far as I’m concerned, once I’ve planned and executed these steps I’ve already won.
I think it helps to think of the number as feedback. Feedback is neither good or bad, it’s informative. I did this… and this was the result… I get into trouble when I personalize that number when the number becomes a reflection of my self-worth. If I’m trying and failing I am already winning. My resilience stems from my ability to adjust my plan and take further action that eventually leads to success. Does that make sense to you?