With 40 weeks left, I’m no closer to achieving my goal of losing 50 pounds than I was 10 weeks ago. I knew when I started, that it wouldn’t be easy. I didn’t imagine, that losing just 1 pound a week, would be as difficult as it has been. But, all is not lost, as I still have 40 weeks til my deadline. If I don’t quit, I cannot fail.
Many of you have been extremely supportive, and have given me fabulous advice. Because of that, I have decided to shift my focus away from losing 50 pounds to gaining health and fitness.
Last week, I wrote an article on motivation for losing weight. In that article, my research indicated that individuals who focus on process goals are more successful at losing weight than people who focus on outcome goals. So, for example, focusing on a goal of walking 30 minutes a day will be more likely to help you lose weight than focusing on a goal of losing 1 pound a week. (as I have been)
Each week, instead of focusing on an outcome goal of losing one pound a week, I will have 4 process goals, which I will track throughout the week, and report on the following week. Once a month, I will report on weight loss, as well as fat loss and muscle gain.
Whole body health
According to my personal and professional beliefs, there is more to health than physical health. Here is a clip from my article “7 Scientific Benefits of Helping Others”
“When I think of “whole body health”, I don’t just think of the physical body. My motto is “Food for the body, mind, and soul.” Therefore, my blog focuses on three aspects of health.
- Physical health – Whole food nutrition/recipes, nutrients, avoid processed food/toxins, yoga, fitness
- Mental health – Stress relief, inspiration, motivation, joy, laughter
- Spiritual health – meditation, mindfulness, prayer
This may be considered a broad scope for a blog, however, for an individual to be truly healthy, attention should be paid to all three. Thus, my blog covers all three, in an effort to bring these important issues to your attention. What affects one, affects the others. For example, some of the things on the list above, fall into multiple categories: stress relief, also falls under physical health; meditation falls under all three, as does laughter and mindfulness. Poor nutrition and toxic foods can also affect our mental health to a strong degree. I consider all three areas intertwined. You cannot separate them. For a body to be healthy and balanced, you need all three.”
Because of these beliefs, I feel it important to have 4 goals each week, two goals for physical health, and one each for mental and spiritual. While it’s tempting to throw in a bunch of goals, it’s important to take it slow and be patient with myself.
In order to lose weight and gain health, strength and fitness, I will exercise 40 minutes a day, 5 days during the week, beginning October 19, 2018 and ending October 25, 2018. The daily exercise will include the following:
HIIT exercises for 10 minutes a day
30 minutes of cardio exercises including walking, cycling, or elliptical.
In order to gain health, heal the body and lose weight, I will consume a 1500 calorie whole food, low carbohydrate diet, which will be tracked with mynetdiary.com, beginning October 19, 2018 and ending October 25, 2018.
In order to lower stress, as well as relax the mind and body, I will perform 20 minutes of yoga each morning 5 days during the week, beginning October 19, 2018 and ending October 25, 2018.
In order to strengthen my soul, relax my mind and create a vision for myself, I will meditate 15 minutes twice a day for 7 days, beginning October 19, 2018 and ending October 25, 2018.
Well, there you have it, my focus for the next 7 days. I will report on my success or lack there of next week! Will my new approach work? only time will tell!
Until next time…Namaste my friends