Looking At January

At the beginning of the year instead of setting annual goals (too long) or monthly goals (too short), I set goals for the first quarter of the year.  Since January is over I want to check in on where I am right now.

Lose 8.9 pounds to get to at least 149.9 pound  – To meet this goal by the end of March, I would need to lose about 3 pounds a month.  In January, I lost .6 pounds.  Now, I did miss the last weigh in and I think I would have lost about .6 of a pound at that weigh in.  Even so, I’m way behind on this one.  But, I don’t feel that bad about it because I feel I have laid the foundation for a lot of really good stuff to happen going forward.

Eat 3 fruits/vegetables every day  – Almost.  I was at an average of 2.5 a day.  That isn’t great, but it is much better than I was doing before.  I plan to do better during February.

Exercise at least 3 days a week – I did this.  In fact, I exercised on 18 days out of 31, I way exceeded this goal.  What will be important to staying consistent with this over time.

Better time/activity management – I posted several times about this during the month.  My word for 2015 is “Balance.”  And, trying to balance my activities is very important to me.  This is still a work in progress, but I have made a lot of improvements here.

Sleep 7 hours a day – I don’t have the wristband right now that I need with my current Fitbit to really track this.  I do think I am sleeping a bit better.  I’ve gotten onto a better sleep schedule and have been going to bed closer to 2:00 am then 3:00 or 4:00 (yes, I know even that isn’t wonderful).  This is one that I made progress on, but I want to do much better.

Talking about other stuff in January, this was a terrific month.  This is the first month that I’ve been back close to where I was before my leg injury.  I walked the most average steps per day 4253 in January) since last April.  I burned over 1500 calories a day on average for the first time since last May.  My eating was basically almost exactly what my average was per day during 2014 which I’m very content with.  Since I was burning more calories though, my average daily calorie deficit was 345 calories. I really want it to be 500.  But….345 is the most it has been since last May.

Mentally, I am just in a much better frame of mind.  I was startled by some of my medical lab results, but I have taken steps to work on the problem areas.  So, even with that, I feel great about how January went, even though I didn’t have a huge weight loss.

 

 

Good Weekend & Soft Drink Decision

Just a quick post to say that I feel more on track this weekend.  I started doing more of what I was doing last year when successful.  I started eating more fruit as a snack than I’ve been doing lately.  When I went out to eat I was more careful with what I ate.  I ate 34 points both Saturday and today (26 are my daily points).  Lately, I’ve been going over 40 on too many weekend days.

I also feel that I haven’t been exercising because I’ve been tired because I’m not sleeping enough and that is partly because of too much caffeine.  Early last year, I quit buying boxes of Cherry Coke Zero (my favorite!) for the house because I just couldn’t moderate how much I was drinking.  I didn’t want to give them up entirely but was going to drink soft drinks (never with sugar — always Coke Zero or Diet Coke) only when out to eat or picking up one occasionally at the store.  During that time, I was drinking water or iced green tea at home (I use True Lemonade for flavor).

That worked reasonably well, but I was buying a lot of 20 oz. bottles of Coke Zero.  I would end up usually having 1 or 2 a day.  That was expensive so it was less expensive to buy the boxes and then drink 2 cans a day.

That logic is true, but over time I was drinking 4 or 5 a day.  And, drinking them late at night which made it harder to get to sleep.  I would then be exhausted the next day, so I wouldn’t want to exercise.  I know that to lose weight at a reasonable pace and for good health I want to exercise.  And, I don’t like being tired all the time.  So, this weekend I decided to go back to the old way.  No boxes of canned drinks in the house and occasionally bottles of Coke Zero (and much more occasional than before — not every day).

Today I finished off my last 2 cans of Cherry Coke Zero.  I drank water the rest of the day and we made green tea to have in the morning (maybe that will help with not having the caffeine from the Coke Zero).  I’m hoping this will allow me to get my sleep cycle in better shape, so I won’t be as tired and can get back to regular exercise.

March Goal Results

I will be upfront and say that while March was overall an improvement over February I didn’t do as well as I had planned to do.  A lot of this was because my overall activity was low, because of a nagging knee problem.  I hurt my knee a little bit doing some strength training and so I cut back for awhile due to that.  Then, it started hurting on the back of my leg just above the knee.  So, I took off a couple of weeks due to that.

On the other hand, I did well eating and lost 3.2 pounds in 4 weeks so I’m happy with that.

March’s goal results

1. Keep this blog up and go to WW meetings. – Met.  I kept the blog up and went to all 4 WW meetings.  I do want to post to the blog a bit more often so plan to up that a bit in April.

2. Create a calorie deficit per Fitbit of an average of at least 700 calories a day. – Not met.  In fact, I wasn’t close with an average deficit of 452 calories per day.  That said, this was an improvement over February when I was only at 419 per day.  On the good side, I ate a bit less per day over the course of the month (my average was 66 calories a day less than in February).  On the other hand, my calories burned was about 36 calories less a day than in February due to the lack of activity.  Still, the bottom line is that I lost 3.2 pounds in March and I was happy with that.

3. Eat at least 3 fruits or veggies each day. – Not met.  I didn’t do this.  I tried to just do this per day rather than having a goal of eat at least 1 fruit or veggie per meal.  This often resulted in me not eating enough.  So, I’m inclined to go back to the each meal thing.

4. Walk an average of 6500 steps a day. – Not close.  I did just barely increase over February – 4629 in March compared to 4553 in February.  I started the month strong with several days over 9000 steps.  But when my knee and then the back of my leg started hurting I had about 3 weeks where I rarely went over 3000 steps.  I do think I’ll be able to do much better this month.

5. When sitting at my computer, get up and move for at least a couple of minutes every hour. – I did this pretty well.  I didn’t always do it every hour, but when I didn’t do it in an hour I would move more when I did get up.

6. Sleep an average of 7 hours 15 minutes a day according to Fitbit. – This was not close.  In fact, I did much worse than in February with an average of 6 hours, 42 minutes per Fitbit.  Basically, I got hammered by the time change.  It is only now that I am starting to sleep at all reasonably.

I do think it is important to look at the big picture since March represents the end of the first quarter of the year.  The big goal for the year is to get to my goal weight of 146 pounds.  At the start of the year, this would have required just over ¾ of a pound a week.  I did well on this January and March, but February was slow due to illness.  Still, if I can lose at least .8 per week for the rest of the year I can get there.  So, I think that goal is still one that remains realistic. Also, one of my main overall goals was to eat less processed foods and do more cooking.  While I haven’t been perfect on this, I have made a lot of progress.

April goals?  Basically the same as March goals, except I’m changing the fruit/vegetable goal back to eating at least one at each meal.

How are you doing on your goals for this year?

 

February Goals Update

I meant to post an update on my February goals on Saturday, but got diverted with our new cat that we brought home that day:

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We had a lot of fun this weekend getting to know Kat (short for Katerina) and introducing her to our other cats.  So, I got bit behind on posting my goals update.

Last month, I gave myself letter grades on my goals.  I was commenting to my husband that for February I would be getting an F on a goal.  He objected on the ground that the reason for the F was because I had been able to be as active due to allergies.  My response was that I saw the grades as simply a measure of whether I had met a goal or not and that it wasn’t relevant what the reason was.  Still, he felt I was being harsh to give myself an F when there was a health reason I couldn’t meet a goal.  On thinking about it, I decided that he was really right so I’ll simply be posting each month whether I met or didn’t meet a goal or partially met it, and I won’t characterize that with a grade.

February’s goal results [Read more…]

Friday Weigh-In 2/28/14

I didn’t weigh in last week because of a late scheduled appointment that conflicted with my meeting. I did go to my Weight Watchers weigh in today.  I was down .6 pounds to 180.6 pounds.  I wasn’t all that happy with the amount of the loss, but was happy to have a loss.  I do know why I didn’t lose much.  I was happy with how I ate this week.  I still had a few weekly points left at the end of the week and I averaged 1227 calories a day for the week.  It actually was my best week foodwise for the entire month. [Read more…]