Weight Loss Support - i need help setting a mini goal for jan..
01-02-2009, 10:09 PM
so i want to set a realistic mini goal for jan... i know they say 2 lbs a week that only has me at 8 lbs for the month.. i am wondering if 15lbs is a realistic amount? or maybe 20lbs? i am 27... 236 ( i lost 4lbs) i have had 4 children and my goal is 165... i would like to be down to 215 by feb 1st.... and then 200 march 1st and then 185 april 1st and then 170 may 1st and by june 1st i want to surpass my goal by ten pounds..:?: is this realistic?
Honestly - no. It's never realistic to try to set time lines with weight loss. It just doesn't work that way, weight loss is an unpredictable, wild and untamable beast.
I find them to be motivating though and will do them. I don't care if I meet them or not because I know the act of staying on plan is more important than consistent results. If you're the type to get disappointed and ultimately quit - then definitely don't or try to set up smaller more realistic numbers - under promise, over deliver is my motto!
01-02-2009, 10:17 PM
In my opinion no, in order to do that you would have to make drastic and unsustainable dietary and actvity changes. Changes that you can live with for life.
And you risk being dissapointed if you "only" lose a truly realistic amount of weight.
If by february 1st you weigh 229 are you going to consider it a failure or a success?
01-02-2009, 10:20 PM
no no i would def not consider it a failure if i didnt meet it.. but i also have much faith in me that i can make it happen... and if i cant then i cant... its not the end of the world.. but it gives me something to drive for
01-02-2009, 10:26 PM
You can set goals and timelines and if you achieve them thats awesome but for me that just hasn't worked. My body has its own ideas about when and how it wants to lose weight. I do have control over how much I diet and exercise but one of the interesting things about the weight loss journey is seeing how that happens. I wanted to lose 26 lbs which might not be much to some but is a lot for me, I had this schedule all set up with a timeline for weight loss. I have had to adjust things quite a bit because things have gone way different than I figured they would. At times it has been disappointing but my body has settled into a pattern and I now know what to expect.
I think initially it would be helpful to set a goal 2 lbs a week seems very reasonable and falls into the category of healthy weight loss. If you lose faster than that consistently then you might have to adjust your goals. I guess its one of those things you'll discover along the way. I definitely agree that staying on plan is key b/c I've done that consistently the overall trend has been downward despite periods of very little to no loss.
01-02-2009, 10:29 PM
i totally agree with you jackie ! :) thanks for the encouragement!
01-02-2009, 10:34 PM
I would set a goal for January (like 8 pounds). Then at the end of January, see where you are at and make a new goal for February.
01-02-2009, 11:09 PM
That's close to 3.5 pounds a week, for 6 months straight. I really don't think it's realistic at all, to be honest.
I understand the feeling though. When I started, I knew what was realistic, and it just seemed like that would take so very long. But once you're well into it, it stops feeling that way.
01-02-2009, 11:13 PM
1% of your body weight a week is considered safe, sane weight loss. That means for you, right now, that translates to 2.36 pounds a week, and that is pretty optimistic, I think. Although early in weight loss it is often easier to lose than later on...so it is, possibly, achievable. So 10-11 pounds is pretty ambitious, but still safe for you -- 15 is a bit on the high side, in my opinion. But I am not one to talk, because I lost 15 pounds my first month, but I didn't have all the info about what was "safe" and a good idea until my second month...from then on I tried to stay in the 1% of body weight range...I came in a little higher than that, averaging around 2 lbs. a week, but not more than that when it was averaged out...there were weeks of no loss and weeks I dropped 4 lbs.
Anyway, that is my two cents worth. Except, one last piece of advice...setting goals is good, but everyone loses at different speeds so don't get upset if things go slower, etc. I used mini-goals. They have their place, but just don't get too caught up in them.
01-02-2009, 11:28 PM
What Schumeany said.
I think 20 pounds is a totally unreasonable goal and pretty unhealthy, IMO. I think 15 is within the range of doable, but I wouldn't set my heart on it. I think 10 would be a much more reasonable goal. Then if you achieve more, you have reason to celebrate (not with food! :) ) and if you don't make it, it's not a huge disappointment.
But as with what everyone else has said ... goals are great, but don't get locked into a certain amount in a certain time frame. Any loss is good loss.
01-03-2009, 12:30 AM
I'd have to agree with these comments. I'm about the same weight as you, and I lose about 8 pounds a month (I used to lose about 10 when I was heavier, but that's about as good as it gets for me).
Losing weight is a long term commitment, you can't rush into it. But trust me, the time rushes past you anyway, before you know it you'll be meeting mini goals left and right.
01-03-2009, 01:02 AM
I'm sure I've heard it suggested here on the forums previously that it is actually more workable to set behavioral goals than weight goals. What that means is setting goals like "Work out 3x per week" and "Eat between 1600 and 1900 calories every day" and "Eat 5 servings of veggies per day." Behavioral goals, properly crafted and then adhered to consistently, will eventually produce weight loss.
I do set weight goals on a timeline, but I don't really see them as anything more than fantasy and potential. My true goals are my behavioral goals, which I'm always testing and improving.
01-03-2009, 08:34 AM
i cant commit to behavioral goals such as working out 3 times a week and stuff because i have a HUGE family and i am already very busy....
01-03-2009, 10:41 AM
katiejames, you're learning a lot! :cheer2: And you have more to learn. This is a good thing! :hug:
Your goal is unrealistic, in my opinion, because losing weight that fast can't be done in a healthy way. I'm sure you'd rather not hurt your health while losing weight. I would aim for 2 pounds a week, set your calorie goal for that amount (a tool like FitDay or many of the other Web tools can help you do this), and see how it comes out. Bodies are really complex, and just because you can think it doesn't always mean that's how it will come out.
Second, you say you "can't" commit to behavioral goals like working out three times a week. Many of us have thought the same way! We all have very busy lives, many with big families with young children plus jobs, and it seemed impossible. But, come to find out, it is not, as long as you put your own weight loss first on the list.
I would encourage you to sit down and think about how much time you could spend on exercise every week. It might be 30 minutes a day, an hour a day, four hours a week, whatever. But that time is there--you'll find it if you look for it--and some of the things you're now spending time on, you can set aside for now.
So here's a suggestion for your minigoal: 8 pounds lost in January, and exercising for 30 minutes 3 times a week.
Think about what you can do instead of what you can't do... :hug:
01-03-2009, 11:59 AM
i totally agree jay... i think that its the best option and if i happen to lose more than 8lbs great but if i dont then i will at least have no problem losing the 8... and 3 days a week at 30 min is no problem either.. i decided that the days i cant go to the gym i will stay up an extra half hour to go on the eliptical here at home... i usually do a half hour on the tread and the elip but on the days when i just dont have time... the half hour is SOMETHING!
01-03-2009, 12:50 PM
i cant commit to behavioral goals such as working out 3 times a week and stuff because i have a HUGE family and i am already very busy....You mean you won't. :)
With all respect and caring here .. I call BS on the "I can't" train of thought. :)
I own my own business which is my full time job (including weekends), do part time contract work, volunteer for 2 other organizations, and manage my household. Many other women here have children and work, or care for parents and work or work two jobs or go to school and work and care for children ... or any combination of the above.
The idea that YOU are so much more busy than any of us that you can't manage to commit to 3x a week of working out ... is, in a way, kind of arrogant. :) And please note that I'm saying this with a smile ... because I think that just about every new person on the board has said it at one time or another - my life is so busy that I can't.
But you know what? There are hundreds of women on this site who DO make that commitment every single day, every single week. And for people to come on the board and say "I can't because I'm too busy" is kind of like saying "obviously the rest of you aren't as busy as *I* am ...! "
Everyone is busy. Every one of us has things that we struggle with. Very few of us have struggles that are *that much* more or worse than anyone else's.
A friend once said something to me that at first I thought was kind of mean, but the more I thought about it, the more I realize he was right. If something is important to you YOU MAKE TIME. If you keep talking about "finding time" then it's obviously not that important to you. And that is very true.
So if it's important to you to workout, then MAKE TIME for it and COMMIT to it. You can. We all have. :)
01-03-2009, 04:32 PM
i will give a general breakdown of an average day for me....
4:45am - wake up and wake all four of my children up ages 2, 4 ,7,9 and get then up and dressed for school/daycare
leave my home at 5:00 and drive the half hour to daycare and drop my younger two off and drive another half hour to work.. i start at 6am.. i work until 10am.. i then have to rush to my internship at the local homeless shelter. i am there from 10:15am until 6pm... i do not get a lunch like normal 9-5 so i eat between clients that is how social work is... after i get home at 6:30 i have to help make dinner and spend time with my 4 children.. discuss my day with my fiancee and kids... then we all eat about 7 or so... after dinner it is clean up time.. i maintain a clean home so clean up is important.. after we clean up its usually 8.. that means shower time for the kids... so all the kids get in the shower and brush teeth and get in bed by 8:30... then i work on homework or paperwork for my job until i am ready to fall alseep ( usually 10) and then start again.. mind you i have not even added in my class schedule this semester which is 4 classes on top of what i have going on and they are not internet classes... last semester i had 6 classes and all this going on.. so if there is time i would like to know where.. arrogant? hardly.. i am just realistic...
01-03-2009, 05:00 PM
Wow. Just wow. :yikes:
OK. Little things you could do.
- Park the car farther from your work building so you have to walk farther to and from work. (But stay safe!)
- Take the stairs whenever possible.
- If you have time open up between clients, go for a short walk instead of catching up on paperwork, etc. Just once a day, or twice a day.
- After the kids get in bed, could you do a 20-minute workout video before starting your homework? Just 20 minutes... Or some stretching, stair stepping, something like that.
Also, my goodness, is there any way you can cut back on some of your burdens? Do you have to take all those classes at once? Can your fiance help more with the cleanup and kids? Just some thoughts.
I'm kinda worried about your stress level! :stress:
01-03-2009, 05:51 PM
Just to offer a little bit of a different perspective...if you are THAT busy right now and really can't find the time, the truth is that you may not need to exercise at all in order to lose weight. For the first 6 months of my weight loss effort, I did not exercise, and I had no problem losing about 45 pounds in that timeframe. That is perhaps less weight than I could have lost had I also been exercising, but it's still a pretty good amount of weight!
It's very tempting to get into the "all or nothing" mindset and say "I must do X, Y, and Z in order to lose weight" and "I must have this weight lost by X time"...but...that kind of mindset is often less productive in the long run than just figuring out what small changes will work to produce progress. Maybe your progress for right now will just be in your diet, and when summer comes and you're less busy (if that's true of your schedule), then you'll be able to add in exercise as well.
01-04-2009, 11:05 AM
yeah my schedule is always on overdrive... and that doesnt even cover the chaotic stuff like sickness and doc appointments and countless other loose ends.. ( someone has to clean the toilets!) lol... my fiancee has made it possible for me to go for at least an hour each day the past few days if not more.. so i am using this to my full advantage...
01-04-2009, 12:05 PM
Have you tried Weight Watchers, South Beach Diet, Jenny Craig, or anything similar to those? As it was said previously, you may not need to exercise right away when you are starting out. Are you counting calories? If not, I would suggest starting. I will admit that when I started on my weight loss journey, I started working out right away and started journaling my food/water/exercise to help keep me accountable. I have a friend that started Weight Watchers and she did not exercise for the first 3 months of her weight loss journey. Guess who's lost more weight? She has.
You will want to look at your options and find what works best for you.
01-04-2009, 08:14 PM
I work in the same field & go to school fulltime as well so here's some goals I made to help me get started:
- park far from campus (or farthest in the parking lot) and walk to class
- only cook healthy food (if you are cooking anyways)
- only pack healthy food and snacks for work (& make sure you have them with you!)
- always carry water bottle
01-05-2009, 12:05 AM
sacha... great minds think alike!! lol! i already do those things :)
01-05-2009, 12:06 AM
andi, i was on WW before but i like to go to the gym.. it makes me feel good! i just want more time.....
01-05-2009, 07:30 AM
In addition to having your fiancee pitch in and help out, have you thought about spending a few hours on the weekend, cooking/preparing meals for the next week that can be easily microwaved/heated up on the stove? That would give you the hour or half hour you need every day during the workweek for you to exercise after you come home in the evenings.
For I'm sure others have said it already, but after a certain point on a new eating programs like weight watchers or jenny craig, you will have to include a certain amount of exercise each week in order to keep seeing the pounds come off as you said you wanted to.
My 2 cents, and good luck!