Friday, September 2, 2011

Shredding the Excess: Fast Break Action Plans

Reaffirm Your Focus
Unique: based on your own dreams and life experience
Concrete: exact and time-specific. Just give some flexibility with exact weight-loss goals
Inner-directed: based on your own unique and specific reasons
Harmonious: in tune with your deep beliefs
Realistic: challenging without being overwhelming.
Written: so that you can see what you're working towards
My goals: Divide the Goals into Three categories. Long term which is one year or more. Medium term usually one to three months, and short term is one month or less
Long Term:
Lose 50 pounds in a year. So that I can do charity walks with my mom.
Get down to 130lbs by March 9th, 2013.
Get to the point where I can start running by January 1st, 2013.
Medium Term:
Lose at least 15 lbs by three months.
Be able to eat within calorie range at least 5 out of 7 days within three two months.
Eat one vegetable and one fruit in a day for at least 5 out of 7 days within one month.
Short Term:
Drink 8 glasses of water 6 out of 7 days.
Get down to one 20oz thing of soda per day

Set up Shop
Make a vision college. Which is positive reminders of the goals. A way to stay motivated. Place it where you can see it when you feel discourage. Place it where you spend the most time.
Plan ahead.
Take a Before picture
Restock the kitchen. Do a full kitchen inspection. Replace unhealthy food with healthier alternatives.
Stock up on whole-grain bread, pasta, and crackers
Buy fresh fruits and veggies. Buy them already washed and cut up if you don't want to spend the time. Canned and frozen varieties are also nutritious and take less time.
Get rid of sugary sodas
Plenty of water, resuable water bottles for home, work, and car
Banish junk food with empty calories
Replace high fat with low fat
Pack nutritious and filling apples, bananas, and almonds and keep them in your office.
Stock healthy snacks at home
Pack a gym bag and keep it in the car
a pair of comfortable workout shoes
Establish a standard at-home exercise routine

Choose your rewards
Find ways to use regular rewards to boost your morale
Choose two rewards. First, select a small reward for completing all of your fast break goals. Second select a larger reward for making it through all four stages.
Fast Break Reward: Is Buy myself a kindle book
Four Stages Reward: Three kindle books

Learn about what you currently eat
Track Your food.
Once people begin tracking their food, they're often shocked to learn that they're eating the equivalent of 4,000 calories a day.
Others experience a sort of “perception gap” where they honestly believe they are drinking enough water or eating enough protein, only to learn after tracking that they really aren't.
Write in a journal or on sparkpeople what you eat. Wright down each time you eat or drink something. No matter how small
Write down what you ate, how much of it, and how many calories it contained.
Once you've logged your food for three days, it's time to take stock, to look back at your food log so that you can learn how, why, and when you eat.
Weight: 246.8 lbs

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