This January I Will....
Replies
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themedalist wrote: »It’s been a pretty good week of refocusing on my goal for this month, to have a mindful meal a day. I’ve been more successful shrinking it to just pausing a few minutes while I eat breakfast.
Still, I’m feeling distracted and that’s OK. One of my goals this year is to extend my love of playing the guitar and music and start recording some pieces in GarageBand. I took a short online class through Udemy ($19!) over the holiday break and now I can navigate through the software. I’ve now recorded a couple of songs and my mind is racing with possibilities of other projects this year! Maybe I should’ve made GarageBand my focus for this month.
@themedalist
It’s been so much fun seeing you develop your passion for music! Your delight shines through❣️2 -
leanna_aroha wrote: »So far this January I have....
- walked for 20-30min at least 3 times a week
- completed 3 squat, situp and pushup challenges per week
- logged my food daily and stuck to 99% oms foods and within 200 of calorie for the day
- weighed in weekly and lost 1.8kg per week average (total 3.6kg
How I have rewarded myself so far:- checked off each item as I go (love my little checklist)
What will I do if I don't meet one of my goals?- I have met all my goals so far
Week 2 completed, heading into week 3. A little review. This last week was tough. I have been dogsitting and did a bit more dog walking than I am used to, got a blister yesterday and got a little bit too much sun. The chance to refocus every week is so essential for me, to look at why I wasn't feeling so great instead of giving up helps a lot. I will still be walking the dog, I'll just go when it's cooler (early early morning or later in the evening), I'll put a bandaid on my heels and off I go. Focussing on solutions I'm halfway there, 2 more weeks of January.... then next month, where I may add in other goals like zero chemical cleaning or computer programming 
3 -
walk4today wrote: »I thought I was doing well kicking sugar until temptation presented itself in the form of a box of Junior Mints my daughter gave me because she didn't want them. It was just before I started making dinner and I succombed and ate the whole box! Just because it was there. Didn't feel so good afterwards and realized I don't like them that much either. except for the chocolate. Still, in spite of this, I have done better this week cutting back on sugar and lost almost 2 pounds anyway. So I will treat the Junior Mint indulgence as just a bump in the road.
A bump is better than a train wreck! Perhaps you should buy some "fun box" sized treats, like the Halloween minis. The problem is still whether you have enough self-control to keep it to ONE box, not the whole bag. I can usually limit myself to one, but the hubby isn't intimidated by wrappers and will often consume the rest in a day or 2. Sometimes fruit isn't sweet enough, but I'm training myself to eat less sugar bombs. The last brownie I ate was small but sooo satisfying. The snickers pie was easy to limit to 2 bites- too sweet! My taste buds actually rejected it. Hmm. I never thought that would happen!3 -
One of my January goals was to be injury-free. Well, this has been a bad week for my back. It has gone into spasms 4 or 5 times, and in different places. I've been busy painting and staining, and cleaning all the mess in the kitchen from the renovation. I'm sore from the stretching, reaching, and bending. Today I'm starting to move my pantry items into their new space (after a month). My back had already told me she doesn't want to come to the party, but she has no choice. Some ibuprofen, frequent breaks, and a hot shower later will are on the menu. I'm looking on the bright side, as my workout space in the living room will emerge after being out of commission from boxes. There's often a silver lining if you look for it! 2
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leanna_aroha wrote: »leanna_aroha wrote: »So far this January I have....
- walked for 20-30min at least 3 times a week
- completed 3 squat, situp and pushup challenges per week
- logged my food daily and stuck to 99% oms foods and within 200 of calorie for the day
- weighed in weekly and lost 1.8kg per week average (total 3.6kg
How I have rewarded myself so far:- checked off each item as I go (love my little checklist)
What will I do if I don't meet one of my goals?- I have met all my goals so far
Week 2 completed, heading into week 3. A little review. This last week was tough. I have been dogsitting and did a bit more dog walking than I am used to, got a blister yesterday and got a little bit too much sun. The chance to refocus every week is so essential for me, to look at why I wasn't feeling so great instead of giving up helps a lot. I will still be walking the dog, I'll just go when it's cooler (early early morning or later in the evening), I'll put a bandaid on my heels and off I go. Focussing on solutions I'm halfway there, 2 more weeks of January.... then next month, where I may add in other goals like zero chemical cleaning or computer programming
@leanna_aroha Congratulations!! Way to go!
I love your reflections and approach!
Small habit changes Work!!1 -
There have been a lot of posts since I have last checked in. I continue to be inspired reading everyone's posts.
@77tes I just reserved the Genius Foods books from my library on CD. I look forward to listening to it on my commute back and forth to work.
And I enjoyed this quote… “ A bump is better than a train wreck!”
I am continuing to focus on my goals of healthy foods, extra exercise and being tidy. I strive towards these goals though I don't always make it. My husband has been out of town for most of January and will not be returning until beginning of February. We normally share in the care of my elderly mother so it just me right now. I feel pretty stretched these days trying to do it all but aim for doing my best. While I am not always 100% successful, focusing on changing my habits for this month has been helpful in keeping me moving in a forward direction.
Hello to all!
3 -
@SheilaCali I hope you are feeling better by now. It must feel good to be nearing the end of the renovation. Maybe you’ll get a rest soon from all that sprucing up you’ve been doing🤞
@znaoiec All we can do is aim for our best like you said. I hope things go well for you while your husband is away.
I’ve done well with logging for the past 3 weeks. My goal has been to lose 1 lb a week. I’m in another group and my weigh in day is Monday. After 3 weeks I’m down 2.8 so if I kick it up a notch this week I should be able to make my goal of 4 pounds this month. This has been so easy and painless. I’m very 😲 surprised. Very happily surprised!! Here’s to another new week 👍3 -
I am participating in a 30 day free offer with a well known fitness expert and she talked about the establishment of new habits. Like @the medalist, she said there are 3 parts, the trigger, the action (habit), and the reward. Finding the right reward will make all the difference in the world, according to Mel. She said after awhile, your brain will go from "I should work out" to "I can't wait to get my (whatever you name as your reward". That's been a missing piece for me.
Mel used having a breakfast taco as her reward so when she gets up in the morning, her first thought is on that taco, not that she has to go to the gym to workout. She said science backs that idea of the importance rewards play in establishing habits. I'm still thinking about what I absolutely love to do or eat or read that would be the perfect reward....hmmm, I'm thinking. I have an idea. I'll share later if it works or not!3 -
Thanks @nebslp! I'm almost done with the kitchen reno. Unfortunately, I can't fit in all of my previous pantry items. I'm not piling things on top of each other, so it looks nicer. I vote putting the other things into a few bins until we eat some pantry items out. Wow, so many condiments! If I binned those, I'd have room for my coffee. I may have to do some shifting, but a little touch-up paint and I'm done.
The china cabinet got displaced into the living room, so I have to box up the contents (third time) so we can move it to its final resting place and reload it yet again. Of course I need to keep cleaning the dust that's settled on everything. My goodness. At least my back didn't spasm today, which is a win. Have a great week, buddies!1 -
This January I will exercise more4
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MadisonMolly2017 wrote: »MadisonMolly2017 wrote: »
This January, I will have a staged approach to my goals.
DONE Stage 1: Goal 1: CALORIES 😍
Reason: I need to get used to a lower calorie target per day, I think.
I will focus on keeping my calories under 2,000 for 7 days in a row...
1 ❌ 🥦 3 sweets 2 hi pro bars 2111m
2 😍. 🍓 2 sweets, 1 bar. 1599mg
3 😍. 🥗 1 sweet, 1 bar 1,899mg
4 😍. 🥦. 1 sweet, 2 hi protein 2152mg
5 😍 🥕. 1 sweet, 1 bar. 2155 mg
6 😍 🥗. 1 sweet, 1 bar. 🧂💕1228
7 ❌ 🥕. 1 sweet 2,317mg
8 😍 🥗. 1 large sweet 🧂💕954
9 😍 🥕. 1 sweet. 🧂💕703
10 😍 🍎. 1 sweet. 1,657mg
11 😍 2. 1 hi pro bar.👍 🧂💕1,091
12. 😍 🥗 1 sweet, 1 bar 🧂💕1,174
Finally!!!
Blood pressure dropped to Normal 102/75 pulse 70.
SO relieved.
I looked back over the past couple of years to see what I ate prior to an occasional, elevated bp reading. Sure enough, it was a restaurant meal.
I’m highly motivated to eat at home now. “This is no joke!”
Two more days with calories & salt under control (and veg/fruit too.) & I’ll figure out the sweets.
**Adding icons for each fruit/veggie svg**
13 😍🍎🍎🥕Berries🍊🍊6.6 svg
ZERO SWEETS !!! 🧂💕1,095
14 🥰 🍎🍎🥕🥬🌶🍊🍊 6.6 svg
1 sweet 🧂💕1,398 [Switched to protein pacing]
15 🥰1905 🍎27oz (9-10svgs)
1 small sweet, 1 hi pro bar, 🧂💕1,394
16 🥰 1999 🥬11 servings!! ❤️🎉
1 small sweet, 1 hi pro bar, 🧂💕1,396
DONE Stage 2: Goal 2: Vegetables/Salads/Berries
Reason: Better health, nutrients, more satisfying meals, fiber... 🥗🥦 🥕 🍓🥒🍅
Eat a minimum of five 3-oz servings of veg/fruit per day. I’ve actually done that each day, so I guess I’ll begin recording this now, but my FOCUS is my calorie goal.
DONE Stage 3: GOAL 3: Decrease Sweets over Time to 1 a day, pre-planned.
Reason: They creep up in number over time. Look at Jan 1 above!!
Eat no more than one sweet item per day. (82% dark chocolate does not count)
I haven’t tried this approach before, but I think it will work.
I’m just recording these now...as veggies/salads will be my goal after calorie goal has been met.
DONE: Reduce salt 🧂 under 1,500
17 🥰 1,830 🥕 9 servings
1 hi pro bar. 🧂💕827mg
110/73 p58
♥️
All 4 goals solidly in place now. BP normal. Scale decreasing gradually. Energy level very good.
In the future...
1. I will not go into free for all mode. It was an experiment. Doesn’t work for my blood pressure. End of story.
2. I will remember that unlike many on here, I am not able to snap back to healthy/calorie deficit eating immediately. It took me about two weeks or more & a health scare (bp) to get serious. We must know ourselves!
I’m clearly a turtle 🐢❣️
18 🥰 1,999 9 svg 🍊
1 hi protein bar, 1 protein bar. 🧂💕1.224
Home-cooked a really nice dinner
Found and loved an easy, delicious, and healthy whitefish recipe❣️
#OneRecipeataTime
19 ALL good
20 ALL good
21 ALL good
4 -
Thanks for all the encouraging words as I continue to wean myself away from sugar. I'm not giving up sweeteners completely, just trying to avoid adding sugar or eating sugar-heavy foods - epecially in the morning -that keep me wanting more as the day goes on. Slowly but surely, I am getting there.3
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1. This January I will daily log my food
2. The small actions I’ll be taking to accomplish this goal: moving MFP app to the main screen of phone
3. The trigger or cue to remember to do my habit: set some alarms on my phone to remind me
4. How often will you do your new habit: daily
5. What reward will you immediately give yourself for doing your habit? icon sent to hubby for encouragement
6. What help do you need from us? Positive support, encouragement
7. What does success look like to you at the end of January? looking back and seeing my log full4 -
leanna_aroha wrote: »leanna_aroha wrote: »This January I will:
- walk/bike 3 times per week for 20 minutes
- complete 3 squat, situp and pushup challenges per week
- log my food daily and stick to 80% oms foods and within 200 of calorie for the day
- weigh in weekly and aim for 0.5-1kg loss a week
How I will reward myself:- check off each item as I go (love my little checklist)
- buy a new pair of walking shoes if I meet 80% of my goals for the month
What will I do if I don't meet one of my goals?- look over past days and remind myself what I have done well
- reschedule it to another day and see if I can make up for it then
- write down what didn't go well, why and how I can change it for the next day/week
Tomorrows my weigh in day, eek. Will see how these goals are working in the second week. I've been drinking water every morning. Which I now realise I have forgotten to add to this months goals. When I wake up I have my water bottle right there, it gives my water habit an early boost, which some days I forget about.
Wk 3: This past week I have been really slack on the exercise front, but I have logged every day and done a short walk and went swimming with my nephew today which was lots of fun. Might even do it again tomorrow. I have done two days of situps, squats and pushups and lost .7kg this week. So even though I didn't meet all my goals I still think that's pretty amazing. This month it will be 4.3kg lost in total since using mfp again.
I really haven't been using my checklist well, but I will start again tomorrow. One more week to go of January!2 -
I am participating in a 30 day free offer with a well known fitness expert and she talked about the establishment of new habits. Like @the medalist, she said there are 3 parts, the trigger, the action (habit), and the reward. Finding the right reward will make all the difference in the world, according to Mel. She said after awhile, your brain will go from "I should work out" to "I can't wait to get my (whatever you name as your reward". That's been a missing piece for me.
Mel used having a breakfast taco as her reward so when she gets up in the morning, her first thought is on that taco, not that she has to go to the gym to workout. She said science backs that idea of the importance rewards play in establishing habits. I'm still thinking about what I absolutely love to do or eat or read that would be the perfect reward....hmmm, I'm thinking. I have an idea. I'll share later if it works or not!
That's really interesting about the change in attitude from 'should be' doing something to actually wanting to do it for something else. I should re-think some of the rewards I have chosen.2 -
MadisonMolly2017 wrote: »MadisonMolly2017 wrote: »MadisonMolly2017 wrote: »
This January, I will have a staged approach to my goals.
DONE Stage 1: Goal 1: CALORIES 😍
Reason: I need to get used to a lower calorie target per day, I think.
I will focus on keeping my calories under 2,000 for 7 days in a row...
1 ❌ 🥦 3 sweets 2 hi pro bars 2111m
2 😍. 🍓 2 sweets, 1 bar. 1599mg
3 😍. 🥗 1 sweet, 1 bar 1,899mg
4 😍. 🥦. 1 sweet, 2 hi protein 2152mg
5 😍 🥕. 1 sweet, 1 bar. 2155 mg
6 😍 🥗. 1 sweet, 1 bar. 🧂💕1228
7 ❌ 🥕. 1 sweet 2,317mg
8 😍 🥗. 1 large sweet 🧂💕954
9 😍 🥕. 1 sweet. 🧂💕703
10 😍 🍎. 1 sweet. 1,657mg
11 😍 2. 1 hi pro bar.👍 🧂💕1,091
12. 😍 🥗 1 sweet, 1 bar 🧂💕1,174
Finally!!!
Blood pressure dropped to Normal 102/75 pulse 70.
SO relieved.
I looked back over the past couple of years to see what I ate prior to an occasional, elevated bp reading. Sure enough, it was a restaurant meal.
I’m highly motivated to eat at home now. “This is no joke!”
Two more days with calories & salt under control (and veg/fruit too.) & I’ll figure out the sweets.
**Adding icons for each fruit/veggie svg**
13 😍🍎🍎🥕Berries🍊🍊6.6 svg
ZERO SWEETS !!! 🧂💕1,095
14 🥰 🍎🍎🥕🥬🌶🍊🍊 6.6 svg
1 sweet 🧂💕1,398 [Switched to protein pacing]
15 🥰1905 🍎27oz (9-10svgs)
1 small sweet, 1 hi pro bar, 🧂💕1,394
16 🥰 1999 🥬11 servings!! ❤️🎉
1 small sweet, 1 hi pro bar, 🧂💕1,396
DONE Stage 2: Goal 2: Vegetables/Salads/Berries
Reason: Better health, nutrients, more satisfying meals, fiber... 🥗🥦 🥕 🍓🥒🍅
Eat a minimum of five 3-oz servings of veg/fruit per day. I’ve actually done that each day, so I guess I’ll begin recording this now, but my FOCUS is my calorie goal.
DONE Stage 3: GOAL 3: Decrease Sweets over Time to 1 a day, pre-planned.
Reason: They creep up in number over time. Look at Jan 1 above!!
Eat no more than one sweet item per day. (82% dark chocolate does not count)
I haven’t tried this approach before, but I think it will work.
I’m just recording these now...as veggies/salads will be my goal after calorie goal has been met.
DONE: Reduce salt 🧂 under 1,500
17 🥰 1,830 🥕 9 servings
1 hi pro bar. 🧂💕827mg
110/73 p58
♥️
All 4 goals solidly in place now. BP normal. Scale decreasing gradually. Energy level very good.
In the future...
1. I will not go into free for all mode. It was an experiment. Doesn’t work for my blood pressure. End of story.
2. I will remember that unlike many on here, I am not able to snap back to healthy/calorie deficit eating immediately. It took me about two weeks or more & a health scare (bp) to get serious. We must know ourselves!
I’m clearly a turtle 🐢❣️
18 🥰 1,999 9 svg 🍊
1 hi protein bar, 1 protein bar. 🧂💕1.224
Home-cooked a really nice dinner
Found and loved an easy, delicious, and healthy whitefish recipe❣️
#OneRecipeataTime
19 ALL good
20 ALL good
21 ALL good
1/22 to 1/24 ALL GOOD
Still on vacation (with no eating out)
Tempted to eat out tomorrow
So...
I’m going to use @nebslp’s info on rewards...
If I eat at the rental home tomorrow, I can purchase a beautiful rich pink sweater.
Time to get some clothes that fit - at my 9 month maintenance mark!!2 -
[quote="77tes;c-44590476"]
1. This January I will practice intermittent fast 12-14 hours and reduce my carbs to around 100.
2. The small actions I’ll be taking to accomplish this goal: No food after dinner.
3. The trigger or cue to remember to do my habit: Brush my teeth after dinner
4. How often will you do your new habit:daily
5. What reward will you immediately give yourself for doing your habit? Pat myself on the back and fist pump
6. What help do you need from us? Giving me a place for accountability and encouragement
7. What does success look like to you at the end of January? I will be ready to tackle busy schedule that starts in February with this habit firmly established.
[/quote]
I’ve been doing well on intermittent fasting. However, last night was the ball, so my eating window extended to 2am 🤣
The dresses are finished, so I can take a break from sewing for a bit. 😴 Here are the final results. My granddaughters had an amazing time at the ball, and as much as I enjoy the ball every year, this one was even better!
6 -
So my logging went sideways for the last week. I really don’t deal with change well at all. I had the grandkids overnight both this weekend and last (different families) and there a few snow days thrown in there last week as well. Minimal logging probably means a major gain but I’m afraid to get on the scale😆. Maybe the “Just Dance”ing and snow shoveling will have offset the gain a little. It’s Monday and weather forecast is good so maybe I can redeem myself this week.3
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@77tes Simply gorgeous! I am so happy for you & the girls❣️
@nebslp I completely understand how things can go awry as our routines get disrupted. But we can use the “building habits” approach for these other situations!!
Ie: what might a “Weekend w/ Grandma” look like?!! How can you insure your success?
Best,
Maddie2 -
This January, I will have a staged approach to my goals.
DONE Stage 1: Goal 1: CALORIES 😍
Reason: I need to get used to a lower calorie target per day, I think.
I will focus on keeping my calories under 2,000 for 7 days in a row...
1 ❌ 🥦 3 sweets 2 hi pro bars 2111m
2 😍. 🍓 2 sweets, 1 bar. 1599mg
3 😍. 🥗 1 sweet, 1 bar 1,899mg
4 😍. 🥦. 1 sweet, 2 hi protein 2152mg
5 😍 🥕. 1 sweet, 1 bar. 2155 mg
6 😍 🥗. 1 sweet, 1 bar. 🧂💕1228
7 ❌ 🥕. 1 sweet 2,317mg
8 😍 🥗. 1 large sweet 🧂💕954
9 😍 🥕. 1 sweet. 🧂💕703
10 😍 🍎. 1 sweet. 1,657mg
11 😍 2. 1 hi pro bar.👍 🧂💕1,091
12. 😍 🥗 1 sweet, 1 bar 🧂💕1,174
Finally!!!
Blood pressure dropped to Normal 102/75 pulse 70.
SO relieved.
I looked back over the past couple of years to see what I ate prior to an occasional, elevated bp reading. Sure enough, it was a restaurant meal.
I’m highly motivated to eat at home now. “This is no joke!”
Two more days with calories & salt under control (and veg/fruit too.) & I’ll figure out the sweets.
**Adding icons for each fruit/veggie svg**
13 😍🍎🍎🥕Berries🍊🍊6.6 svg
ZERO SWEETS !!! 🧂💕1,095
14 🥰 🍎🍎🥕🥬🌶🍊🍊 6.6 svg
1 sweet 🧂💕1,398 [Switched to protein pacing]
15 🥰1905 🍎27oz (9-10svgs)
1 small sweet, 1 hi pro bar, 🧂💕1,394
16 🥰 1999 🥬11 servings!! ❤️🎉
1 small sweet, 1 hi pro bar, 🧂💕1,396
DONE Stage 2: Goal 2: Vegetables/Salads/Berries
Reason: Better health, nutrients, more satisfying meals, fiber... 🥗🥦 🥕 🍓🥒🍅
Eat a minimum of five 3-oz servings of veg/fruit per day. I’ve actually done that each day, so I guess I’ll begin recording this now, but my FOCUS is my calorie goal.
DONE Stage 3: GOAL 3: Decrease Sweets over Time to 1 a day, pre-planned.
Reason: They creep up in number over time. Look at Jan 1 above!!
Eat no more than one sweet item per day. (82% dark chocolate does not count)
I haven’t tried this approach before, but I think it will work.
I’m just recording these now...as veggies/salads will be my goal after calorie goal has been met.
DONE: Reduce salt 🧂 under 1,500
17 🥰 1,830 🥕 9 servings
1 hi pro bar. 🧂💕827mg
110/73 p58
♥️
All 4 goals solidly in place now. BP normal. Scale decreasing gradually. Energy level very good.
In the future...
1. I will not go into free for all mode. It was an experiment. Doesn’t work for my blood pressure. End of story.
2. I will remember that unlike many on here, I am not able to snap back to healthy/calorie deficit eating immediately. It took me about two weeks or more & a health scare (bp) to get serious. We must know ourselves!
I’m clearly a turtle 🐢❣️[/quote]
18 🥰 1,999 9 svg 🍊
1 hi protein bar, 1 protein bar. 🧂💕1.224
Home-cooked a really nice dinner
Found and loved an easy, delicious, and healthy whitefish recipe❣️
#OneRecipeataTime[/quote]
19 ALL good
20 ALL good
21 ALL good
[/quote]
1/22 to 1/24 ALL GOOD
Still on vacation (with no eating out)
Tempted to eat out tomorrow
So...
I’m going to use @nebslp’s info on rewards...
If I eat at the rental home tomorrow, I can purchase a beautiful rich pink sweater.
Time to get some clothes that fit - at my 9 month maintenance mark!![/quote]
1/25 ALL GOOD
1/26 I ended up eating moderately at a Mexican (tapas) place A) I ate a handful of almonds so I would not over order
I had exercised vigorously AND swam for 20+ minutes C) I began to feel Really Full, so I stopped & took home leftovers.
So I don’t get the sweater, but I will lose weight based on my calories eaten for the day!!!! Good job!
1/27 Fatigue of 4 days intense social &
Lack of sleep caught up with me.
Ate out lunch. Under calories, but rapidly fell back into my eating out habits.
So, making good progress, but I’m certainly not adept at the eating out/vacation thing yet. Giving myself a year but I do call this a success! 1 -
walk4today wrote: »Thanks for all the encouraging words as I continue to wean myself away from sugar. I'm not giving up sweeteners completely, just trying to avoid adding sugar or eating sugar-heavy foods - epecially in the morning -that keep me wanting more as the day goes on. Slowly but surely, I am getting there.
@walk4today, sugar is so hard to give up! I think your gradual approach is very smart! You are doing great!2 -
leanna_aroha wrote: »I am participating in a 30 day free offer with a well known fitness expert and she talked about the establishment of new habits. Like @the medalist, she said there are 3 parts, the trigger, the action (habit), and the reward. Finding the right reward will make all the difference in the world, according to Mel. She said after awhile, your brain will go from "I should work out" to "I can't wait to get my (whatever you name as your reward". That's been a missing piece for me.
Mel used having a breakfast taco as her reward so when she gets up in the morning, her first thought is on that taco, not that she has to go to the gym to workout. She said science backs that idea of the importance rewards play in establishing habits. I'm still thinking about what I absolutely love to do or eat or read that would be the perfect reward....hmmm, I'm thinking. I have an idea. I'll share later if it works or not!
That's really interesting about the change in attitude from 'should be' doing something to actually wanting to do it for something else. I should re-think some of the rewards I have chosen.
I think if the reward is strong enough if might be enough to kick-start a new habit that's in the "I should do this" and not in the "I want to do this" category. But everything I've read suggests that it's really hard to adopt a new habit if we fundamentally don't want to do. We're just not good at sticking with things long term that we just don't want to do. But usually, after you get into the swing of things, there's rewards that didn't exist at first. Take exercise. It's hard to start exercising if you're not accustomed to it. But stick with it and over time you'll start to feel better. And that becomes a very powerful reward. Sounds like a great class, @nebslp!
I'd be curious if people can stick with something they don't like doing just because of the awesome reward if they don't derive other intrinsic rewards from doing the habit. What do you all think?3 -
@77tes, I love the dresses and you three look gorgeous! Something your granddaughters will always remember!2
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@themedalist
Great question.
Once or twice I’ve used a small reward to jumpstart a new habit, but that’s over 4 years
I tell myself being healthier is enough of a reward.
In teaching, rewards could help in very beginning say for math facts (no longer than 2 weeks), but as you said, the joy of solving problems more quickly or achieving something difficult needs to take over!0 -
This January, I will have a staged approach to my goals.
DONE Stage 1: Goal 1: CALORIES 😍
Reason: I need to get used to a lower calorie target per day, I think.
I will focus on keeping my calories under 2,000 for 7 days in a row...
1 ❌ 🥦 3 sweets 2 hi pro bars 2111m
2 😍. 🍓 2 sweets, 1 bar. 1599mg
3 😍. 🥗 1 sweet, 1 bar 1,899mg
4 😍. 🥦. 1 sweet, 2 hi protein 2152mg
5 😍 🥕. 1 sweet, 1 bar. 2155 mg
6 😍 🥗. 1 sweet, 1 bar. 🧂💕1228
7 ❌ 🥕. 1 sweet 2,317mg
8 😍 🥗. 1 large sweet 🧂💕954
9 😍 🥕. 1 sweet. 🧂💕703
10 😍 🍎. 1 sweet. 1,657mg
11 😍 2. 1 hi pro bar.👍 🧂💕1,091
12. 😍 🥗 1 sweet, 1 bar 🧂💕1,174
Finally!!!
Blood pressure dropped to Normal 102/75 pulse 70.
SO relieved.
I looked back over the past couple of years to see what I ate prior to an occasional, elevated bp reading. Sure enough, it was a restaurant meal.
I’m highly motivated to eat at home now. “This is no joke!”
Two more days with calories & salt under control (and veg/fruit too.) & I’ll figure out the sweets.
**Adding icons for each fruit/veggie svg**
13 😍🍎🍎🥕Berries🍊🍊6.6 svg
ZERO SWEETS !!! 🧂💕1,095
14 🥰 🍎🍎🥕🥬🌶🍊🍊 6.6 svg
1 sweet 🧂💕1,398 [Switched to protein pacing]
15 🥰1905 🍎27oz (9-10svgs)
1 small sweet, 1 hi pro bar, 🧂💕1,394
16 🥰 1999 🥬11 servings!! ❤️🎉
1 small sweet, 1 hi pro bar, 🧂💕1,396
DONE Stage 2: Goal 2: Vegetables/Salads/Berries
Reason: Better health, nutrients, more satisfying meals, fiber... 🥗🥦 🥕 🍓🥒🍅
Eat a minimum of five 3-oz servings of veg/fruit per day. I’ve actually done that each day, so I guess I’ll begin recording this now, but my FOCUS is my calorie goal.
DONE Stage 3: GOAL 3: Decrease Sweets over Time to 1 a day, pre-planned.
Reason: They creep up in number over time. Look at Jan 1 above!!
Eat no more than one sweet item per day. (82% dark chocolate does not count)
I haven’t tried this approach before, but I think it will work.
I’m just recording these now...as veggies/salads will be my goal after calorie goal has been met.
DONE: Reduce salt 🧂 under 1,500
17 🥰 1,830 🥕 9 servings
1 hi pro bar. 🧂💕827mg
110/73 p58
♥️
All 4 goals solidly in place now. BP normal. Scale decreasing gradually. Energy level very good.
In the future...
1. I will not go into free for all mode. It was an experiment. Doesn’t work for my blood pressure. End of story.
2. I will remember that unlike many on here, I am not able to snap back to healthy/calorie deficit eating immediately. It took me about two weeks or more & a health scare (bp) to get serious. We must know ourselves!
I’m clearly a turtle 🐢❣️[/quote]
18 🥰 1,999 9 svg 🍊
1 hi protein bar, 1 protein bar. 🧂💕1.224
Home-cooked a really nice dinner
Found and loved an easy, delicious, and healthy whitefish recipe❣️
#OneRecipeataTime[/quote]
19 ALL good
20 ALL good
21 ALL good
[/quote]
1/22 to 1/24 ALL GOOD
Still on vacation (with no eating out)
Tempted to eat out tomorrow
So...
I’m going to use @nebslp’s info on rewards...
If I eat at the rental home tomorrow, I can purchase a beautiful rich pink sweater.
Time to get some clothes that fit - at my 9 month maintenance mark!![/quote]
1/25 ALL GOOD
1/26 I ended up eating moderately at a Mexican (tapas) place A) I ate a handful of almonds so I would not over order I had exercised vigorously AND swam for 20+ minutes C) I began to feel Really Full, so I stopped & took home leftovers.
So I don’t get the sweater, but I will lose weight based on my calories eaten for the day!!!! Good job!
1/27 Fatigue of 4 days intense social &
Lack of sleep caught up with me.
Ate out lunch. Under calories, but rapidly fell back into my eating out habits.
So, making good progress, but I’m certainly not adept at the eating out/vacation thing yet. Giving myself a year but I do call this a success![/quote]
1/28 Interesting. Second vacation I did well on the trip, but not the next day at home.
Over by 90 calories
Learned something. PLAN my day of food for first day back at home!!!
1/29
1/30
1/310 -
I've only missed 4 days of my January goal! I'll definitely take it! I already know what I want my February challenge to be! I'm glad that I am making this board a priority this year.
We got this guys!3 -
themedalist wrote: »leanna_aroha wrote: »I am participating in a 30 day free offer with a well known fitness expert and she talked about the establishment of new habits. Like @the medalist, she said there are 3 parts, the trigger, the action (habit), and the reward. Finding the right reward will make all the difference in the world, according to Mel. She said after awhile, your brain will go from "I should work out" to "I can't wait to get my (whatever you name as your reward". That's been a missing piece for me.
Mel used having a breakfast taco as her reward so when she gets up in the morning, her first thought is on that taco, not that she has to go to the gym to workout. She said science backs that idea of the importance rewards play in establishing habits. I'm still thinking about what I absolutely love to do or eat or read that would be the perfect reward....hmmm, I'm thinking. I have an idea. I'll share later if it works or not!
That's really interesting about the change in attitude from 'should be' doing something to actually wanting to do it for something else. I should re-think some of the rewards I have chosen.
I think if the reward is strong enough if might be enough to kick-start a new habit that's in the "I should do this" and not in the "I want to do this" category. But everything I've read suggests that it's really hard to adopt a new habit if we fundamentally don't want to do. We're just not good at sticking with things long term that we just don't want to do. But usually, after you get into the swing of things, there's rewards that didn't exist at first. Take exercise. It's hard to start exercising if you're not accustomed to it. But stick with it and over time you'll start to feel better. And that becomes a very powerful reward. Sounds like a great class, @nebslp!
I'd be curious if people can stick with something they don't like doing just because of the awesome reward if they don't derive other intrinsic rewards from doing the habit. What do you all think?
Its an interesting topic. Basically, non-essential incentives help in the short term to change a behaviour but not in maintaining it long term if there is no intrinsic value in the behaviour itself or the outcome of that behaviour/habit. It also depends on competing choices that can pop up at different times. The value we put on something may change if something more valuable comes along, so we do need to keep adjusting things, changing our goals, making sure we know why we are doing something and what the possible consequences/benefits of that may be. My little change this month has been in my taste buds. One unhealthy meal I used to love now makes me feel sick and I didn’t enjoy it at all. So my healthy food choices this month which were motivated by non essential rewards has had a long lasting effect in one little area In this case I won’t be avoiding it or choosing something healthy because of a reward rather it will be because I don’t like it anymore. Which brings up avoidance as a motivation for doing things as well, a little different to rewards but can be just as effective. 2 -
This January, I will have a staged approach to my goals.
DONE Stage 1: Goal 1: CALORIES 😍
Reason: I need to get used to a lower calorie target per day, I think.
I will focus on keeping my calories under 2,000 for 7 days in a row...
1 ❌ 🥦 3 sweets 2 hi pro bars 2111m
2 😍. 🍓 2 sweets, 1 bar. 1599mg
3 😍. 🥗 1 sweet, 1 bar 1,899mg
4 😍. 🥦. 1 sweet, 2 hi protein 2152mg
5 😍 🥕. 1 sweet, 1 bar. 2155 mg
6 😍 🥗. 1 sweet, 1 bar. 🧂💕1228
7 ❌ 🥕. 1 sweet 2,317mg
8 😍 🥗. 1 large sweet 🧂💕954
9 😍 🥕. 1 sweet. 🧂💕703
10 😍 🍎. 1 sweet. 1,657mg
11 😍 2. 1 hi pro bar.👍 🧂💕1,091
12. 😍 🥗 1 sweet, 1 bar 🧂💕1,174
Finally!!!
Blood pressure dropped to Normal 102/75 pulse 70.
SO relieved.
I looked back over the past couple of years to see what I ate prior to an occasional, elevated bp reading. Sure enough, it was a restaurant meal.
I’m highly motivated to eat at home now. “This is no joke!”
Two more days with calories & salt under control (and veg/fruit too.) & I’ll figure out the sweets.
**Adding icons for each fruit/veggie svg**
13 😍🍎🍎🥕Berries🍊🍊6.6 svg
ZERO SWEETS !!! 🧂💕1,095
14 🥰 🍎🍎🥕🥬🌶🍊🍊 6.6 svg
1 sweet 🧂💕1,398 [Switched to protein pacing]
15 🥰1905 🍎27oz (9-10svgs)
1 small sweet, 1 hi pro bar, 🧂💕1,394
16 🥰 1999 🥬11 servings!! ❤️🎉
1 small sweet, 1 hi pro bar, 🧂💕1,396
DONE Stage 2: Goal 2: Vegetables/Salads/Berries
Reason: Better health, nutrients, more satisfying meals, fiber... 🥗🥦 🥕 🍓🥒🍅
Eat a minimum of five 3-oz servings of veg/fruit per day. I’ve actually done that each day, so I guess I’ll begin recording this now, but my FOCUS is my calorie goal.
DONE Stage 3: GOAL 3: Decrease Sweets over Time to 1 a day, pre-planned.
Reason: They creep up in number over time. Look at Jan 1 above!!
Eat no more than one sweet item per day. (82% dark chocolate does not count)
I haven’t tried this approach before, but I think it will work.
I’m just recording these now...as veggies/salads will be my goal after calorie goal has been met.
DONE: Reduce salt 🧂 under 1,500
17 🥰 1,830 🥕 9 servings
1 hi pro bar. 🧂💕827mg
110/73 p58
♥️
All 4 goals solidly in place now. BP normal. Scale decreasing gradually. Energy level very good.
In the future...
1. I will not go into free for all mode. It was an experiment. Doesn’t work for my blood pressure. End of story.
2. I will remember that unlike many on here, I am not able to snap back to healthy/calorie deficit eating immediately. It took me about two weeks or more & a health scare (bp) to get serious. We must know ourselves!
I’m clearly a turtle 🐢❣️[/quote]
18 🥰 1,999 9 svg 🍊
1 hi protein bar, 1 protein bar. 🧂💕1.224
Home-cooked a really nice dinner
Found and loved an easy, delicious, and healthy whitefish recipe❣️
#OneRecipeataTime[/quote]
19 ALL good
20 ALL good
21 ALL good
[/quote]
1/22 to 1/24 ALL GOOD
Still on vacation (with no eating out)
Tempted to eat out tomorrow
So...
I’m going to use @nebslp’s info on rewards...
If I eat at the rental home tomorrow, I can purchase a beautiful rich pink sweater.
Time to get some clothes that fit - at my 9 month maintenance mark!![/quote]
1/25 ALL GOOD
1/26 I ended up eating moderately at a Mexican (tapas) place A) I ate a handful of almonds so I would not over order I had exercised vigorously AND swam for 20+ minutes C) I began to feel Really Full, so I stopped & took home leftovers.
So I don’t get the sweater, but I will lose weight based on my calories eaten for the day!!!! Good job!
1/27 Fatigue of 4 days intense social &
Lack of sleep caught up with me.
Ate out lunch. Under calories, but rapidly fell back into my eating out habits.
So, making good progress, but I’m certainly not adept at the eating out/vacation thing yet. Giving myself a year but I do call this a success![/quote]
1/28 Interesting. Second vacation I did well on the trip, but not the next day at home.
Over by 90 calories
Learned something. PLAN my day of food for first day back at home!!!
1/29 ALL Good
1/30 calories✅ sodium up ate healthy lunch out
1/31calories✅ sodium up, ate healthy lunch out
Learning processed foods have a ton of salt
A great month - thank you !2
This discussion has been closed.