Grading System for Success? for those that did it

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Calliope610
Calliope610 Posts: 3,771 Member
in Success Stories
I have been on MFP for about 1 yr now and have lost 34lbs (ok, so I gained 4 holiday lbs) and in reviewing my progress during the year, I determined that I probably only gave it 100% maybe 50-60% of the time. I have decided to work toward 100% effort 90% of the time (it's progress, not perfection).

With that in mind, I want to develop a grading system to evaluate my daily effort. I was thinking something like having a couple of criteria that I must meet each day to earn the grade of 100% for the day, such as

Eat at 20% caloric deficit
30+min moderate exercise
Drink adequate water

1/3 = 33% effort = failing
2/3 = 66% effort = passing
3/3 = 100% effort = kicking *kitten*

But that's as far as I get. I think I need maybe 2-3 more criteria for success. So I'm asking you guys, what were the "must do's" that you feel most attributed to your fitness success.

Thanks,

Replies

  • usmcmp
    usmcmp Posts: 21,220 Member
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    Mine would be:

    1. Eat at calorie deficit of 10-20% below TDEE
    2. Hit macros
    3. 4 hours of exercise a week (3 hour long lift session and two 30 minute cardio sessions)
    4. 90 ounces of water
    5. 7+ hours of sleep
    6. 15+ minutes of mobility work (foam rolling or stretching count)
  • tm82001
    tm82001 Posts: 133 Member
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    Congrats on the 34 pound weight loss.

    In addition to those that you have listed...a few musts for me are:

    1) weigh daily
    2) weigh all my food on a food scale
    3) Accurately and honestly log all food
  • BikerGirlElaine
    BikerGirlElaine Posts: 1,631 Member
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    Hmmm that's an interesting way of looking at it. For me, I think I would add

    sleep

    veggies

    enough protein

    enough fat

    But I think it will be different for everyone :smile:

    I would probably use a scale of 1 to 5, that seems to work nicely for me. 1 to 10 is too many but 1 to 3 seems like not enough.
  • cubsgirlinny
    cubsgirlinny Posts: 282 Member
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    Get enough sleep.
    Log regularly.
  • jlcrph
    jlcrph Posts: 41 Member
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    1.) Accurately log everything I eat (including measuring/weighing)
    2.) Workout 5 days/week
    3.) Hit my macro targets
    4.) Weigh myself every day

    This is what works for me! Congrats on your success so far!
  • jennipooh0324
    jennipooh0324 Posts: 85 Member
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    Just a quick question why people are saying weigh daily??
  • jennipooh0324
    jennipooh0324 Posts: 85 Member
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    Just a quick question why people are saying weigh daily??
  • drenergy
    drenergy Posts: 112 Member
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    I gained 4 holiday pounds, too. BOO. Haha. But I wasn't really trying to eat right, and I did slack on exercise. Now I can start taking it back off. ;)

    Everyone else has said what I'd say. Regular weigh-ins, always logging food, sleep. Maybe you could add something that's more like an affirmation. Complimenting yourself, a 5-minute meditation, maybe doing something nice for someone. :)
  • usmcmp
    usmcmp Posts: 21,220 Member
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    Just a quick question why people are saying weigh daily??

    Some of us like tracking weight fluctuations.

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