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Posts tagged ‘habit’

Day 50: The plan

Yesterday, I thought long and hard about my short and long-term goals and about what changes I need to make to my daily goals to reach them.

For my short-term goals, I want to continue to lose fat mass, ideally 1 lb of fat a week, and I want to retain as much fat free mass as possible while doing it. Long-term, I would like to reach 22% body fat, and then switch to trying to build muscle.

So, what does that mean for the next four weeks or so?

From my previous daily goals, I’m going to continue doing the following:

  • Walk 15,000 steps a day – it’s the whole point of this blog
  • Log everything I eat – a must for calorie counting
  • Weigh myself daily – needed to figure out my actual TDEE
  • Maintain my TDEE spreadsheet – to help me determine what my TDEE really is
  • Consistently complete my Strong program workouts – regardless of what my results say, I still believe weight training in important for maintaining muscle mass when losing weight

I’m going to change my calorie goal to the following:

  • Eat 1,500 to 1,700 calories a day, with an optional 1,900 – 2,100 calorie day a week
  • I want to write a bit about why I intend to follow this new way of counting calories. Although I did lose weight on an average of 1,815 calories a day, I’m still hesitant to believe that 1,815 calories a day will result in a sufficient calorie deficit for me to lose 1 lb a week. I want to average less than 1,815 calories a day.
  • Since this is the area I struggle most in, I want to give myself some flexibility. Not too much, but just enough where I don’t feel so restricted or deprived, but I’m still averaging less than 1,815 calories a day. By focusing on a weekly average instead of a daily goal, I’m able to set a range of calories for each day.
  • Additionally, by giving myself a controlled “cheat day,” I’m further decreasing my feelings of being restricted and deprived. And just because I’m giving myself the cheat day, doesn’t mean I need to use it. It’s just there for when I need it.
  • I chose the calorie ranges I did because when I add up the maximum daily calories for a week and divide by 7 to come up with the average, it’s still less than 1,815 calories a day (the average comes out to 1,757 calories a day). At the lowest end of my ranges, the average daily calorie goal comes out to 1,557 calories.
  • Hopefully, this will result in a 1 lb weekly loss of fat. If I haven’t seen the scale budge in two weeks, I will trying lowering my ranges by 50 to 100 calories each; but I’ll cross that bridge when I get to it.

And finally, I’m adding a new goal:

  • Eat 100 grams of protein daily – I need to start focusing on the quality of my food now too, and not just the quantity of it; a high-protein diet will help me retain my fat free mass while I’m trying to lose all of this extra fat

If I consistently stick with the daily goals above, I hope to see a 4 lbs loss of fat at my next Bod Pod assessment (to be scheduled ), and hopefully no change in my fat free mass (unless it increases; that’s a change I’d be happy with). Hopefully, these goals are more realistic than my last ones. I’ll just have to take it one day at a time and see how it goes.

Final calorie count: 15,156

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Day 44: Rain, rain, go away!

I woke up in a much better mood than yesterday, despite heading into a second day of nonstop rain.

I don’t know if most people experience random “low” moods, but I definitely do. They can be pretty frustrating, for a lack of a better word. There’s no apparent cause for them, and they’re hard to really explain or understand. They’re not necessarily bad moods – I’m not angry or sad. It’s more like a numb feeling? Like I said, it’s just a weird mood to be in.

Fortunately, since I’ve started this challenge, my “low” moods have been practically non-existent. One of the most positive changes that have occurred over the last 44 days since this challenge started is the change in how much better I feel overall. Not just in the physical sense, but in my mental and emotional state as well.

These past couple of weeks, I’ve felt the best I have in years. It’s not that I’ve necessarily felt happier, but that I feel a lot more in control of my life. As a person who was diagnosed with attentive deficit hyperactivity disorder (ADHD) as a grown up, I’ve struggled with adulting. I’ve lived in this sort of fog and chaos, jumping from one thing to the next haphazardly, unable to remember important things, and feeling utterly incapable of accomplishing even the most basic tasks.

Trying to find the right medication after being diagnosed has been a lot harder than I thought it would be. The side effects of stimulant medications can be rough, and determining the proper dose takes a lot of trial and error. Toss is a pregnancy, and it’s taken me over three years to finally get on the right medication at the right dose.

While I’m sure finally getting my medication right has a lot to do with how much better I’ve been feeling, I’m confident the changes I’ve made during this challenge have also had a significant impact. I’m much more active and I’ve been working out consistently. As a result, I’ve been sleeping better. I’m drinking less alcohol, so it’s easier to get up in the mornings and make it to the gym. Now that I’m eating less, I feel less bloated and heavy. Every small change feeds into the next.

It’ll be interesting to see how I’ll continue to change as I become more inconsistent in meeting all of my goals. I like to think any changes will be positive ones, not just in how I look on the outside, but in how I feel on the inside.

Current step total: 9,011

Current step goal streak: 14 days  

Previous step goal streak: 2 days

Longest step goal streak: 14 days

Day 36: Week 6

Yesterday’s post got me thinking about how far I’ve come since I started this challenge. No, I haven’t lost 10 lbs or dozens of inches off my waist and thighs, but I have continued to make positive changes; which was sort of the whole point.

When I started this challenge five weeks ago, I was steadily gaining weight. I was drinking a couple of cocktails a night. I wasn’t exercising, I was eating everything in sight, and I was feeling pretty awful, both physically and emotionally.

By starting this challenge, I had hoped I could get the snowball of positive change rolling. By writing this blog, I was hoping for accountability. I feel like I’ve been successful on both fronts.

Although I’ve struggled and had my fair share of failures meeting my goals every day, I’ve made a lot of progress so far. In weeks one through five of this challenge:

  • I’ve averaged over 15,000 steps a day since day one.
  • I’ve lost most of the weight I’d regained over my vacation – approximately 4 lbs.
  • I’ve lost an inch and a half from my waist and an inch from my hips.
  • I’ve stopped drinking alcohol most nights.
  • And most importantly, I’m feeling so much better about myself and my ability to reach my goals.

I’m feeling a lot more motivated overall. I’ve felt less anxious, and I’ve also felt a sense of accomplishment at sticking with this, despite the ups and downs. I’m excited to see what the next few weeks bring.

Current step count: 6,242

Current step goal streak: 6 days
Previous step goal streak: 2 daysLongest step goal streak: 13 days

Day 27: Bullshit

I lost track of time and ruined my streak. To add insult to injury, I missed it by less than 300 steps. I can’t find the words to describe how angry I am at myself right now. First I fail to log my meals for the day, then I manage to miss my step goal by an embarrassingly small amount. All of this after I had such a great start to the day.

Oh well, I can’t turn back time. It is what it is. Despite how upset I am, I just need to go to bed, get some rest, and start over later this morning. Every day is a new opportunity; I just need to seize it.

It’s time to set some goals and start making some real changes. I have less than four weeks until my next Bod Pod appointment, and I want to see some results. It’s never too late to start now.

Current step total: 169

Current step goal streak: 0 days
Previous step goal streak: 13 days
Longest step goal streak: 13 days
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