Reviewing 2013 gave me a lot of information to use in setting goals for 2014. My main goal – not surprisingly – is to end 2014 with less of a better me.
Of course, I need some more specific goals. The thing about goal setting is that I have to be careful not to be overly ambitious. If my goals are unrealistic then they become demotivating. I need to set specific goals that I can actually achieve, but have some degree of challenge to them. I could also write for a long time setting goals so I’ll keep them to a manageable 10. So, herewith:
- Get to my Weight Watchers goal weight of 146. This requires a loss of just over ¾ of a pound a week. This is certainly possible if I stay on plan and don’t have to lose the same weight over again during the year.
- Eat 5 fruits/vegetable a day. While I improved some on this during 2013, I wasn’t consistent.
- Reach my nutrition goals through diet. Right now, I take a multivitamin, but I want to get to a point where I feel I am getting my nutrition through actual food.
- 1 hour of moderately vigorous activity 5 days a week. I have a lot of work to do on this one. I have to both work up to the 5 hours a week and increase the vigorousness of my activity.
- Walk 50000 steps a week. This is an average of just over 7000 steps a day.
- Row on my Concept2 rower 3 days a week for at least 45 minutes for each day.
- Strength training 2 days a week.
- Eat less processed food and commercial frozen dinners. Cook more real food.
- Rarely sit for more than an hour at a time. Take frequent breaks from sitting.
- Sleep 7.5 hours a day.
Those are good goals, but not the kind of goals that I can meet all of them right away. Some will just take time (losing weight). Others I have to work up to over time (5 hours of moderately vigorous activity each week).
I know that, for me, I do much better if I don’t focus too much on the long term goal. I do better if I focus on much more short-term goals. Monthly, or even, weekly goals are better for me. I think one reason I’ve always liked Weight Watchers is that it sets me up to focus just on the weekly goals. Eat X points a week. Earn X Activity Points a week. Therefore, I want to set up monthly goals.
I am not going to set up a monthly goal to lose a certain amount of weight. I know that works for a lot of people. For me, it doesn’t. I think that is because I can’t totally control whether it is achieved. That is, I can do the things that I think would lead to a certain loss and over the long term that is realistic. That is why I feel OK having a goal to basically lose 41 pounds this year. But, over the short term, the body doesn’t always cooperate. And, when it doesn’t show the loss that the numbers say should exist, it tends to throw me off track, even if the loss shows up the next week. So, I won’t set weight loss goals for a short time period.
Keep this blog up and go to WW meetings. That is all part of staying accountable, which I realize is critical to my loss.
Create a calorie deficit per Fitbit of an average of at least 600 calories a day. Theoretically, if I do this, I would lose 5.3 pounds in January. In reality, I believe that I burn about 200 calories a day less than what Fitbit says I burn.
Eat fruit or veggies at every meal.
Walk an average of 4500 steps a day, which is 31500 steps a week
Row 1 day a week for at least 30 minutes.
Strength training 1 day a week for at least 30 minutes each time.
Go through recipes to identify good cook ahead freezer recipes and make some so that I have food to easily prepare when hungry without it taking a lot of time. This will help me to not grab a commercial frozen dinner from the freezer.
When sitting at my computer, get up and move for at least a couple of minutes every hour.
Sleep an average of 7 hours a day according to Fitbit. Fitbit does overcount sleep. It counts some non-sleep as sleep. That is, I’m just laying in bed, but not moving much. Still, this is a start.