In examining myself, it doesn't take much to notice that my problem is staying consistent. I lose weight, and I find weight. So I went digging to find out how to keep goals in front of you that keep you moving toward your goal don't bite off too much...
In examining myself, it doesn't take much to notice that my problem is staying consistent. I lose weight, and I find weight. So I went digging to find out how to keep goals in front of you that
I started April at 223 lbs, and I want to be 219 at the end. As I write this on 4/18 I am .57 lbs behind my target weight. Like many goals, I came out of the gate and was ahead of schedule but then got lazy and now I'm struggling. The good news is by being able to see how I was ahead/behind it inspires me to stay on track.
Now if for whatever reason, I can get achieve my goal of 1 lb a week, then maybe next month I will drop to .75lbs a week. Without making the goal so easy that you are bored, you want it to push you. For me, it is something I focus on from the moment I wake up. It requires my attention. For you, you may be able to lose 1 lb a week in your sleep. That's fine, and this is key. Find a goal that works for you.
In the book Atomic Habits (finally finished the book) he mentions having goals and having daily strategies and he said something that is inspiring me. You're not going to be perfect, but when you see on one day you don't achieve a goal, do your best to avoid missing two days in a row.
In the past I've mentioned I use an app called Way of Life and I also tried HabitShare (which is very similar but you can share your habits with an accountability partner) that I have specified meal goals and activity goals. I could see where my lunch meal was consistently going over calories. Without starving myself I reduced the portion size and now I'm back on goal.
I just heard about a new app that I have not tried called "Streaks"
STREAKS. The to-do list that helps you form good habits. Apple Design Award winner. Track up to twelve tasks you want to complete each day. Your goal is to build a streak of consecutive days. * Streaks automatically knows when you complete tasks linked to the Health app * Streaks reminds you. It's $4.99 and only works on iOs/Apple (including the watch). If you are primarily using it to track exercise they have a specific app for that at https://streaksworkout.com/
These streaks app can help you see just how good or bad you are doing (you do need the discipline to enter the data, but that's the good news you can track as little or as much info as you want. For me, when I have to put in that I didn't meet my daily calorie goals, the next day (trying to avoid having two in a row) I feel inspired.
Find your sweet spot where you have challenging goals that keep you motivated, and most importantly you can sustain in the long run. You are not going to burn yourself out, and you're not going to bore yourself. There is only one person who knows you, your heart, and your dedication. If you start off with a goal that you can't reach, be sure to add the word yet to that statement. Lower the bar slightly and come up with a goal you can reach. Do that goal consistently, and then raise the bar.
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Some of us are motivated by a little competition, or we dreamed of being on a tv show like the Biggest Loser, well now you can create your own weight loss challenge using the weight loss challenge spreadsheet. This spreadsheet has done all the math and shows the participant's weight loss as a percentage of their body weight. Play solo or teams, it all in the spreadsheet.
Go to weightlosschallengesheet.com You lose the weight, we do the math.