Does everyone have a plan?

mortikarobinette

Just curious. I just started this last week. The only plan I have is to walk at least 5 days a week, Eat more fruits and veggies, and drink more water. And log my food everyday to see where I'm at in calories. I haven't put a huge amount of thought in it above that.

Cassandraw3

Yes. It is important to have a plan. A goal without a plan is just a dream.

Sounds like you have a good plan starting out! Mine started out as going back to the gym 2 days a week. After doing that for a few months, I started tracking my food every day. Now, I am going to the gym 3 days/week and running on weekends.

All progress starts somewhere. It has worked for me so far to ease into it. Going too hard, too fast causes most people to give up after a few weeks. Keep with it and you will see progress in the long run!

kimny72

mortikarobinette wrote: »

Just curious. I just started this last week. The only plan I have is to walk at least 5 days a week, Eat more fruits and veggies, and drink more water. And log my food everyday to see where I'm at in calories. I haven't put a huge amount of thought in it above that.

I think that's a really great plan. As you go, just learn from your diary - the days you struggle, the days you hit your goal easily, what do they have in common - and tweak from there. Good luck!

I_am_the_Cosmos

I do now: I nerded it up at work during a particularly dull meeting and made an Excel doc with starting weight, goals, weigh loss metrics and a fitness plan. I then used the MFP setup data and set up CICO standards to meet, then created a fitness plan and schedule. I'm trying to lose 1.5 to 2 pounds a week, so I need to know the CICO requirements to keep taking weight off as my own weight goes down.

There's also a 'summary' spot in it that shows how long I've been doing it, starting weight, current weight, weight loss to date and goal weight that updates with the data I enter. I try to weigh in on Mondays now, so I have less inclination to cheat on weekends.

I have a goal set for my birthday and if I have to nerd it up to meet it, I'm willing to do it. Sometimes it helps to open it, because then I know my 'goal' and how the data needs to correlate.

kgirlhart

mortikarobinette wrote: »

Just curious. I just started this last week. The only plan I have is to walk at least 5 days a week, Eat more fruits and veggies, and drink more water. And log my food everyday to see where I'm at in calories. I haven't put a huge amount of thought in it above that.

I think this sounds like a great plan! Best of luck!

cwolfman13

mortikarobinette wrote: »

Just curious. I just started this last week. The only plan I have is to walk at least 5 days a week, Eat more fruits and veggies, and drink more water. And log my food everyday to see where I'm at in calories. I haven't put a huge amount of thought in it above that.

IMO, small sustainable changes are the way to go. That's certainly how I got going and then things just evolve over time. I think people tend to fail when they go the route of doing something radically different and making a gazillion whole sale changes overnight...that doesn't allow for process.

NGentRD

one that works is NGT (needs goals timeframe)
example
needs:lose weight
goal: lose 20 lbs (something measurable)
timeframe: 6 months

But now how are you going to do it?

Look at your 4 pillars of health (nutrition, exercise, sleep, stress)
you can reflect on each of those categories and think on how to improve them if need be.

Being specific helps.
"eating more veggies" how much more?
"walk" how long, what intensity?

Generalizing goals can make them easier to brush off and neglect.

HAVE FUN!!

RetiredAndLovingIt

I agree with the plan. For walking intensity, I went to the American Heart Association to find out my heart rate zones for my age. I think I was actually over doing it (trying to keep up with my friend who has been walking consistently for years) & therefore didn't walk consistently enough to do any good. Now that I am trying to keep it in the right zone...moderate to vigorous...it is much more enjoyable and I am walking more. As I get more fit, I will speed it up.

try2again

It's a good plan... but accurate logging needs to be at the top of the list, not the bottom

mikehurley4000

It’s a great starting plan! Start reading about Macronutrients too and what ratio of protein carbs and fat will work for you.

try2again

mikehurley4000 wrote: »

It’s a great starting plan! Start reading about Macronutrients too and what ratio of protein carbs and fat will work for you.

I would say shelve that until you get accustomed to counting your calories. Most people get a sense over time what foods leave them more satisfied and will naturally start making swaps for more filling things, and what's filling (protein, carbs, fiber) varies from person to person. Many people never give any particular attention to their macro percentages, unless they have particular fitness goals.

Jadub729

I'd say I'm at more of a routine than a plan now since I've been doing it for 6 weeks now. I walk everyday on my lunch for 25-30 minutes, I go to the gym on Tuesday and Thursday for cardio, I lift weights at home monday wednesday and Friday. On the weekends I dont have any purposeful exercise but I still make sure I get my 10k steps on those days too.

Meghanebk

Plans are great.
They are not chiseled in stone.
Remember to adjust them if you need to!
Don't give up just because you missed your goals for a day or three.

My current plan - log in daily, track what I eat, and post my weight daily to stay accountable to myself.

gfjazz

I’ve tried it all now hcg and yes controversial
Does it work not sure just started protocol and not doing well
Will come back in a week and post

Boxn_n_Bellydancn

Definitely, coupled with flexibilty based on goals.

lucyricky2

I have been on MFP for about 4 years now. works great for me. Logging your food, water and exercise is important. I log my food for the entire day in the morning and stick to what I logged. If I don't I go back and change it. I lost 45 lbs and MFP helps me to keep it off and try to lose more. I log my walking on Runtastic App on my phone and it automatically goes to Facebook and MFP ..Also drinking at least 8 glasses of water is important

rbfdac

I have a very strict plan, myself, but your "non-plan" is actually a plan!! The thing about plans is that they can be adjustable depending on your progress. So, start out with this plan and then tweak it as you see fit.

For some insight, I eat a specific amount of calories each day, don't worry about my carb macros, but always try to hit my protein macros. I also work out 3-4 times a week with the intention of burning around 1500 additional calories through exercise. I also drink half my body weight in ounces of water each day and use my apple watch to help keep track of calories burned.

Good luck to you!

JMed29

Im just going day by day

lolly2414

I've tried to do a strict exercise plan and really specific diet (low fat/low carb/etc.) in the past, and while I had success I was often miserable because I was doing exercise that I didn't enjoy and I was cutting out whole food groups. So I'd lose weight, quit the diet and exercise plan, feel happy about it, but of course I'd then gain the weight back.

So this time my plan is everything in moderation. The only thing I'm removing completely from my diet is sugary drinks (soda/sports drinks/most juice). Otherwise, I eat what I want as long as I stay under my calorie limit, and I make sure to drink plenty of water. I'm easing myself into exercise this time. I'm starting out just walking for 15 minutes or so a few times per week. I'll likely slowly increase my walking time/days and maybe add some light strength training after a few months. I really feel like easing myself in will make me happier than diving into a diet and exercise plan gung-ho.

GOT_Obsessed

One thing you can add to your great plan is small rewards.

Example: for every 4 weeks that you consistently walk 5 days a week, buy yourself a book. (Or something you like). Because if there is a day you don't feel like going it may give you that little push to haul your butt outside.

Best of luck. You can do it!

PeaceQT18

I had a plan and that plan has been progressive since 2011. I did not give up, I did derail a bit but I kept getting back on track. After a few months on the "weight loss/diet craz" I took a break and maintained. Then when another occasion came along I hit it hard again. Every year I maintained 20lbs less and now I am at my lightest weight. This time around I started the "craz" on May 2, 2018. I gave myself 2 weeks to reach a goal. Then I stood on it, and made it 4 weeks... Now I am 22 days in and 16lbs down and I am aiming for another 2 weeks. Total weight loss in 6 yrs has been 80lbs...
My goal is always my birthday which is on June 18th...

jlemoore

@NickyGee2015 Thanks! I'm going to use your format to formalize my own goals.

Need: Healthy BMI
Goal: Lose 15 pounds
Timeframe: September 1, 2018 (1 lb per week)


Nutrition: Maintaining my WFPBNO diet while eating at a calorie deficit (<1300kCal).
Exercise: At least 10k steps per day, Lifting Heavy 2 to 3 times per week.
Sleep: Eliminating screens in the bedroom
Stress: Yoga once a week

rainbow198

Yes! I had attainable plans when I was losing weight and I still have a plan while maintaining. Mostly to do with eating such as planning my meals out in advance, but also having fitness goals helped me to stay focused.

Just celebrated my 5 year anniversary of keeping off over 80 pounds so this works great for me.

Good luck!

pippywillow

try2again wrote: »

mikehurley4000 wrote: »

It’s a great starting plan! Start reading about Macronutrients too and what ratio of protein carbs and fat will work for you.

I would say shelve that until you get accustomed to counting your calories. Most people get a sense over time what foods leave them more satisfied and will naturally start making swaps for more filling things, and what's filling (protein, carbs, fiber) varies from person to person. Many people never give any particular attention to their macro percentages, unless they have particular fitness goals.

I agree it this, it's best to keep it simple at first. I've restarted a few times, and I find I've done best when I've kept it simple. Even if you just log your calories at first, eat like normal, log everything you eat, and then see how you can change. One little change at a time.

Right now my plan is no processed starches or sugars for two weeks, and to stay under my allotted 1600 calories.

adele012

Short-term & long-term

busyPK

Log my food, try and stay within my calories, workout at least 4 times a week, but other than that no real plan. Slow and steady weight loss is my goal.

T1DCarnivoreRunner

It is a good start. I have a plan for the next year, but that may change depending upon how things go. It is important to have a solid plan, but it is equally important to be willing to change that plan if it is not producing results.