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kimny72
Member Posts: 15,658 Member
Member Posts: 15,658 Member
The goal is the process
kimny72
Member Posts: 15,658 Member
Member Posts: 15,658 Member
I'm creating this thread at the suggestion of @try2again on another thread. <waves>
I learned back in the day that a specific weight on the scale is actually a pretty ineffective goal, because you don't have complete control over it during a short period of time. Typically, the advice for creating effective goals involves a time frame, but the weight isn't going to come off on schedule. And this is often why people lose their will, because waiting for a month for the scale to react to your effort can be demoralizing.
The fix is to make your goal = the process. Log every day. Hit your calorie goal. Document the bad days. Hit a number of steps. Spend 10 minutes on the bike. Eat a specific number of vegetable servings. Whatever actions you are taking to get into a deficit, make completing those actions the goal, rather than focusing on the lbs per week. Check off the behaviors, which are the things you do have complete control over.
As a short woman with only 15-20 lbs to lose, I simply couldn't do a big enough deficit to lose more than 0.5lbs per week. And that small amount can easily hide behind water weight fluctuations, undigested food, and other normal fluctuations. If I had been hanging on the scale, focused only on that number doing what I wanted it to do, I never would have made it. Instead, I focused on my behaviors - hitting my calorie, protein, and fiber goal. Getting 8,000 steps. Sticking to my workout schedule. That's what got me through
I wouldn't say don't look at the scale, but look at the scale as data, and your successful actions as the goal. Nothing works for everyone, but if the scale is driving you nuts, you have options!
I learned back in the day that a specific weight on the scale is actually a pretty ineffective goal, because you don't have complete control over it during a short period of time. Typically, the advice for creating effective goals involves a time frame, but the weight isn't going to come off on schedule. And this is often why people lose their will, because waiting for a month for the scale to react to your effort can be demoralizing.
The fix is to make your goal = the process. Log every day. Hit your calorie goal. Document the bad days. Hit a number of steps. Spend 10 minutes on the bike. Eat a specific number of vegetable servings. Whatever actions you are taking to get into a deficit, make completing those actions the goal, rather than focusing on the lbs per week. Check off the behaviors, which are the things you do have complete control over.
As a short woman with only 15-20 lbs to lose, I simply couldn't do a big enough deficit to lose more than 0.5lbs per week. And that small amount can easily hide behind water weight fluctuations, undigested food, and other normal fluctuations. If I had been hanging on the scale, focused only on that number doing what I wanted it to do, I never would have made it. Instead, I focused on my behaviors - hitting my calorie, protein, and fiber goal. Getting 8,000 steps. Sticking to my workout schedule. That's what got me through
I wouldn't say don't look at the scale, but look at the scale as data, and your successful actions as the goal. Nothing works for everyone, but if the scale is driving you nuts, you have options!
Replies
I too am short and an aggressive deficit is simply not possible, whilst also having a job and avoiding becoming hangry.
I have received not so nice comments when I stated that at one stage my goal was to log for 2 years. At the time I did not weigh myself and that too was rather pooh-poohed.
For me it is and has been a journey of 3.5 years to get to my goal weight, but each it I did. Slowly but surely by focussing on logging, learning and allowing myself to go into maintenance a few times.
I did reach my scale goal, but more than than I was on a journey to health and finding things about my body I never held possible and ultimately a journey to what I can be.
I've been so caught up on the scale and the trend line I've lost sight of the behaviors that will get me to goal. Almost as if I think somehow stepping on the scale by itself will produce a weight loss. That and having patience. I keep expecting 2 lbs or a woosh every week when my goal is .5 to 1 lb a week. Stupid.
I used to love the process. Trying new activities and really pushing myself. Finding low calorie bargains and how to fit in favorites. I don't know how I fell out of love with the process (maybe my moods?), but I need to get it back.
What works for me doesn't have to work for anyone else. These are my rules custom made for my situation and personality. I will say this is the happiest I have ever been trying to lose weight.
For me I have a much better understanding of the fuel that my body actually needs. I view food mostly as a fuel source rather than eating for pleasure and have turned the corner to good solid eating & exercise habits. It can only get better from here for me... :0)