Summary: On today's episode I will give you an update on my progress I will also be discussing setting weight loss goals. Talk about an USA Today Article - Weight-loss tips: 25 ways to lose weight, keep it off My progress report: Last week I weighed in at 416.3 This week my weight is 415.0 That's a 1.3 pound loss Any weight loss during the holiday season is a win for me. Now it’s time to recommit and get back to work. Setting Weight Loss Goals - USA Today Article Set a realistic weight-loss goals. One-half a pound to 2 pounds a week is about right. Goals should be S.M.A.R.T. SPECIFIC – To set a specific goal you must answer the six “W” questions. Who: Who is involved? What: What do I want to accomplish? Where: Where will I exercise. When: Establish a time frame. Which: Identify requirements and constraints. Why: Specific reasons, purpose or benefits of accomplishing the goal. MEASURABLE – A goal without a measurable outcome is just a pipedream. Establish concrete criteria for measuring progress toward the attainment of each goal you set. Define your goals in measurable amounts: ATTAINABLE – When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills and develop routines to reach them. A reachable goal is one you REALLY, REALLY, REALLY want! REALISTIC & RATIONAL – To reach your goal, you will need a plan, a path and a vehicle for getting there. Your goals must make sense. When you share them with others, your goals should create excitement, draw support and encouragement. Your goals should just be out of reach, but not out of sight! You want to stretch to be your best, not strain after impossible dreams. Set goals you CAN and WILL achieve. Yes you will lose fast in the beginning. Don’t expect to keep up that pace. To Lose one pound you have to eats 3,500 calories less than you burn. 7,000 calories to lose 2 pounds. You can’t do it just by reducing calories. Information is Power Yes you can have success in the beginning by doing somethings. Cut out sugar Cut Back on Alcohol Stop eating fast food Walking or exercising everyday But if you do not educate yourself you will plateau, become frustrated, defeated and quit. Calculate your BMR (Basal Metabolic Rate) Calories you need to maintain your bodily functions at rest Add your Activity Factor to calculate your Daily Energy Expenditure (Harris Benedict Equation) You know that if you are a 52 year old woman who is 5’ 3,” and weighs 198 pounds Your BMR is 1,568 calories If you have little to no exercise you need 1,882 calories daily to maintain your weight If you do a low intense exercise program 1 to 3 times a week you need 2,156 calories daily to maintain your weight If you do a medium intense exercise program 1 to 3 times a week you need 2,430 calories daily to maintain your weight. When I started this 2 years ago I was 49, 6’0” and weighed 490 pounds. My BMR was a whopping 3,700 calories and with no activity I needed 4,400 calories just to maintain my weight. What was I eating to gain weight... Everything! Once you know it you can’t unknow it! It will be in the back of your mind. TIMELY & TANGIBLE – A goal should be grounded within a time frame. With no time frame tied to it there is no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? „Someday will not work. But if you anchor it within a timeframe by July 31?, and then you’ve set your unconscious mind into motion to begin working on the goal. Keep track of what you consume. Dieters who keep track of everything they eat lose twice as much weight as those who don't, research shows. There are so many free websites and smartphone applications to help you track your calorie intake and exercise there is no reason not to be using one. My Fitness Pal
