Ok, I’ve been thinking about it all day, and I think I’ve worked out a 4-week goal that works for me. Depending on how you look at it, it’s both a number and more than a number. The number is 170. My goal is to lose 6.3kg (14lbs) in the next 4 weeks, so that I weigh 170kg (375lbs)–OR LESS–at weigh-in on Monday, January 22, 2018.
The “more than a number” parts involve some of the “action commitments” I’m making as part of my plan to achieve my goal. Most of those action commitments involve continuing the things I’ve already been doing:
- Exercising 6 days a week (keeping in mind that my Fitbit is set to count walking for as little as 10 minutes an exercise session).
- Walking 10,000 steps a day at least 6 days a week.
- Eating an average of 40-50 SmartPoints per day (my daily allowance is 57).
- Meditating every day.
- Reading a book for pleasure every day.
- Doing at least 5 upper body workout sessions a week.
- Doing at least 10 stretching and flexibility sessions every week.
- Drinking at least 4 glasses of water every day.
The other action commitments I’m adding to help me achieve the goal are:
- trying one new recipe for each meal–breakfast, lunch, dinner, and snack/dessert–each week
- doing the complete upper body workout with good form and without skipping any reps
- planning and executing one outing per week to explore a new destination in the city
With regard to the goal itself, I rate the difficulty a 7/10. I’ve lost a kilo more than that in the last 4 weeks, but an average of 1.3kg in the last two weeks means I’ve got to do better than that to hit the goal. Plus I’ve got to deal with Xmas, New Year, and my wife being on vacation (and DESERVEDLY in full vacation mode).
I rate the importance a 5/10. Losing weight and getting healthier is important. Hitting a particular number by a particular date isn’t. I’m giving it a middling rating because I think the challenge it presents could be motivating and achieving it could be rewarding and provide encouragement to continue the effort.
I rate my skills & resources for achieving this goal a 10/10. I’ve done it before. There’s no reason why I can’t do it again.
I rate my level of commitment an 8/10. I feel like I’ve been working pretty hard the last couple of months, but I also recognize that my motivation levels can drop quickly.
Have I tried to lose 1.6kg (2 lb) a week before? Yes. Many times. Have I succeeded in those past efforts? Yes. Several times, including in the past 4 weeks. I have also failed many times. I suspect that the times I failed, I didn’t have anywhere near such a specific plan for achieving success.
The final part of this goal-setting exercise involves telling a friend, and sending them weekly progress reports. I’ll be doing that here on the blog, but I’m not sure that really counts. But the thing is, I feel weird about doing it with anybody else. I’m going to talk about that in the third and final part of this little series of posts.