Tag Archives: Law of Incremental Improvement

Got Stuck. Starting Over.

Change in work schedule. Change in budget. Sounds minor, but the impact it had on my workouts and meals made a big difference.

I got stuck. Skipped one day of walking. Then, two days of eating past 7pm. Then holiday parties, and those yummy biscotti things with caramel drizzle from Costco. The onset of peppermint mochas and the alleged seasonal obligation to drink one, okay, maybe, two a day.

Then the kid’s on vacation, so they stay up late, evening snacks, more french fries than usual. No sports.

I have to start over. I was disappointed for a while, then looked back on what I was tracking around this time last year. Light bulb! I can just start over! But this time, I’m starting at 13lbs LESS than my weight last year.

I started to appreciate all the minor adjustments that I made: got more sleep, short workouts. I saw how gentle I was on myself and I celebrated every little thing.

If I did it before, then I can do it again. This was a big lesson for me in working through the different seasons and starting from a much healthier place. I learned I can’t be 100% all the time. But I don’t have to be discouraged if I’m at 50%. It just means I can give myself permission to change gears and work my way back up to what works for me.

The new year can lead to new ways. Or, in my case, to use what I know already worked and instead, give myself a new view.

Here’s to starting over! ūüôā

Blessings,
Mahal

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How to Make a Celebration Page for Your Weight Loss Victories!

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This celebration page is what true weight management looks like through the real seasons of life. I lost those few pounds without going to a gym. I changed a few things in my routine and tried to stick to it, factoring in responsibilities and times when I can’t give my fitness my full attention.¬†For Your Celebration Page, here are things to consider:

  1. What did you do right?
  2. What exercise of meal plan did you enjoy?
  3. What would you like to do more of?
  4. What put you in a better mood?
  5. *Use bright colors or motivational images!

These bright benchmarks help me to set new goals. I don’t reach for something too drastic. Just small, incremental steps. This takes a clean¬†level of honesty & ¬†taking it easy on myself.

If you’re working out at zero hours a day, then decide you’re going to suddenly start doing 60 minutes, it’s easy to fail. Set yourself up to succeed with small goals. One victory is better than none.

Start with five minutes.
I started with walking for five minutes. MyFitnessPal counts house work & cleaning as calorie-burning activity (under cardio). That already brought me up to fifteen minutes!

I celebrated going from moving an average of 8min/day to 17.7min/day. That’s doubling my purposeful physical activity (excluding cleaning). This way, I can see my progress & I have real numbers as data.

Decide in advance when to stop meals by 7pm.

It’s not realistic to stop eating by 7pm every day. There are days in the week when I’m out past 7pm and dinner time is negotiable. Feeling disappointed that I didn’t accomplish that deadline will lead to no action. I gave myself wiggle room and aimed for eating before 7pm for 3-4 days out of the week. If I don’t do it, then I need to look at what happened and instead of coming down on myself, embrace¬†the numbers. Adjust it for the next week. It is a win-win situation when I can see the trends and tendencies. You want real-life weight loss wellness – not a 30-second commercial with before and after photos!

Weight Range Success:

  • Starting point:¬†146lbs
  • 5-month mark: Average weight between 139lbs and 142lbs

At 5 months, people who have committed themselves to a workout routine will probably have more noticeable results.

It may not seem like a lot of weight, but remember, I’m trying to lose this for life. This means that I need to keep this weight off, whether I’m indulging in holiday sweets or going through a rigorous work week. ¬†I don’t ever want to have to blame “not having time to work out” as the only cause of poor weight management.

I encourage you to make your own celebration page! Here is what you’ll need: