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Re: Dr Phil Reading Club Challenge, Oct16-22, Chapter 2
I know I'm late posting, but I'm trying to catch up.
My answers...
2. Goal Setting (Taken from the Book)
a) With specificity, write what it is you hope to achieve (the number of pounds you want to lose or the desire to maintain your weight loss within a certain range once you have lost it).
I would like to lose a MINIMUM of 100 pounds from my high weight of 303. Further, my goal weight right now is currently 175 lbs. I use mini-goals to "chunk" it slowly. I would like to stay somewhere between 175-185.
b) Describe what you will do (the behaviors or actions you must commence, or stop, in order to lose weight).
I MUST stay with the Atkins WOL, first and foremost. That includes non-negotiable exercise for the rest of my life. Right now, I have committed to a minimum of minimum of four days a week for exercise. I see this as a priority and in no way optional. I must plan ahead and foresee possible stressors that might make me want to eat and correct for them.
c) When you lose weight, you want to feel (proud of your new shape, lighter, more energetic, free from obsessions over food or dieting, at peace with your body, and so forth).
When I lose weight I want to feel proud of my slimmer, healthier body; more energetic; accepted and normal! Specifically, I don't want to be left out of anything because of my weight or embarrassed because I can't fit or do something because of my weight.
Express your goal(s) in terms that can be measured and are realistic.
d) Review the goals you have written down. Now write your goals and how you plan to achieve them with specificity. Use quantifiable statements like, "I will walk brisky for 30 minutes 4 times a week", or "I will weigh 125 and I will also do this by drinking 100 ounces of water per day."
I will continue with the Atkins WOE for the rest of my life!
I will get cardio exercise in a minimum of four days per week (minimum 20 min)
I will get strength training exercise in a minimum of 2 days per week (30 minutes per session)
I will drink a minimum of 64 ounces of water a day
I will take my supplements daily - minimum of a multi-vitamin and calcium
e) Assign a time-Line to your goal, thinking in terms of realism. Create your goal.
I don't like time-lines, but given a loose one, I would like to be down 100 pounds by Fall 2006. I don't like putting additional stress on myself saying that I must lose xx number of pound by a certain time. If I follow my goals and follow Atkins and exercise, the weight will come off at it's own pace. Being completely honest, I know I would be dissappointed if I were being "especially good" and I lost less than 1-2 lbs per week at this stage of my weight loss.
f) Break down your goal into manageable steps. Instead of saying, "I will fit into size 6 jeans at the end of summer", try, "I will take certain steps [what will they be?] to lose 2 pounds per week for the next 25 weeks. At the end of that time I will fit into size 6 jeans".
I have set up mini-goals for myself. I don't like putting myself on a timeline to reach a certain weight by a certain date, but I do expect to lose at least 2 pounds per week while I'm still above 225 lbs (picked this number out of thin air). My mini-goals are in pounds and they make it easier to grasp the next little goal instead of being overwhelmed. I'm on mini-goal #5 which is 50 lbs. The previous goals were: 10 lbs (#1), 18 lbs (#2), 25 lbs (#3), 35 lbs (#4). Originally, when I set these up I jumped from 50 to 100 because it was so far away. It's now at a point where I need a new set. I also want to start working toward body fat percentage lowering. All these goals, I intend to achieve with Atkins and exercise.
g) Create accountability. At least once per week, have someone to remain accountable to. Who will it be? ADBB? A spouse? A trusted friend?
I'm accountable to myself first! I'm also accountable to my cyber-friends here at ADBB.
I know I'm late posting, but I'm trying to catch up.
My answers...
2. Goal Setting (Taken from the Book)
a) With specificity, write what it is you hope to achieve (the number of pounds you want to lose or the desire to maintain your weight loss within a certain range once you have lost it).
I would like to lose a MINIMUM of 100 pounds from my high weight of 303. Further, my goal weight right now is currently 175 lbs. I use mini-goals to "chunk" it slowly. I would like to stay somewhere between 175-185.
b) Describe what you will do (the behaviors or actions you must commence, or stop, in order to lose weight).
I MUST stay with the Atkins WOL, first and foremost. That includes non-negotiable exercise for the rest of my life. Right now, I have committed to a minimum of minimum of four days a week for exercise. I see this as a priority and in no way optional. I must plan ahead and foresee possible stressors that might make me want to eat and correct for them.
c) When you lose weight, you want to feel (proud of your new shape, lighter, more energetic, free from obsessions over food or dieting, at peace with your body, and so forth).
When I lose weight I want to feel proud of my slimmer, healthier body; more energetic; accepted and normal! Specifically, I don't want to be left out of anything because of my weight or embarrassed because I can't fit or do something because of my weight.
Express your goal(s) in terms that can be measured and are realistic.
d) Review the goals you have written down. Now write your goals and how you plan to achieve them with specificity. Use quantifiable statements like, "I will walk brisky for 30 minutes 4 times a week", or "I will weigh 125 and I will also do this by drinking 100 ounces of water per day."
I will continue with the Atkins WOE for the rest of my life!
I will get cardio exercise in a minimum of four days per week (minimum 20 min)
I will get strength training exercise in a minimum of 2 days per week (30 minutes per session)
I will drink a minimum of 64 ounces of water a day
I will take my supplements daily - minimum of a multi-vitamin and calcium
e) Assign a time-Line to your goal, thinking in terms of realism. Create your goal.
I don't like time-lines, but given a loose one, I would like to be down 100 pounds by Fall 2006. I don't like putting additional stress on myself saying that I must lose xx number of pound by a certain time. If I follow my goals and follow Atkins and exercise, the weight will come off at it's own pace. Being completely honest, I know I would be dissappointed if I were being "especially good" and I lost less than 1-2 lbs per week at this stage of my weight loss.
f) Break down your goal into manageable steps. Instead of saying, "I will fit into size 6 jeans at the end of summer", try, "I will take certain steps [what will they be?] to lose 2 pounds per week for the next 25 weeks. At the end of that time I will fit into size 6 jeans".
I have set up mini-goals for myself. I don't like putting myself on a timeline to reach a certain weight by a certain date, but I do expect to lose at least 2 pounds per week while I'm still above 225 lbs (picked this number out of thin air). My mini-goals are in pounds and they make it easier to grasp the next little goal instead of being overwhelmed. I'm on mini-goal #5 which is 50 lbs. The previous goals were: 10 lbs (#1), 18 lbs (#2), 25 lbs (#3), 35 lbs (#4). Originally, when I set these up I jumped from 50 to 100 because it was so far away. It's now at a point where I need a new set. I also want to start working toward body fat percentage lowering. All these goals, I intend to achieve with Atkins and exercise.
g) Create accountability. At least once per week, have someone to remain accountable to. Who will it be? ADBB? A spouse? A trusted friend?
I'm accountable to myself first! I'm also accountable to my cyber-friends here at ADBB.
Found the slippery slope: March/April 2006
Completely fell off wagon: August 2006
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