It’s so easy to get caught up in the numbers when you are trying to lose weight.
Did the scale go down? What’s my BMI? How many points is that? When will I be able to fit in a size X? My waist is how many inches??
Ugh. I’m so over it. I’m tired of measuring my self-worth with a bunch of numbers that really, at the the end of the day, mean nothing.
Actually, they should mean nothing but the sad part is for too many of us they mean EVERYTHING.
We do horrible things to ourselves mentally and physically just to see a lower number on the scale. We starve ourselves to fit into specific size dress for a special occasion. We beat ourselves up when we eat more points/calories than we were suppose to.
Instead, I wonder what would happen if we shifted our focus to NON-weight loss specific goals? No more "I’m going to lose 2 lbs this week" kind of stuff, but rather "I’m going to take a walk at lunch today." Or "I’m going to eat more vegetables."
Sometimes I think not focusing on weight loss can actually lead to, well, weight loss. If we shift out mindset ever so slightly it can make all the difference. That’s why I’m issuing a challenge. I want you to pick a Non-Weight Loss Weight Loss goal this week. Don’t attach a number goal to it. Don’t go in thinking it’s is going to lead to X number of pounds lost. Just pick one of these healthy habits to focus on…
Goal: Move Consciously Every Day
- You don’t have to join a gym, take up running, start weight training or sign up for a group fitness class, unless you want to, of course. This goal is about making the decision to simply move your body more. That’s it! Take the stairs, go for a walk, play with the kids at the park, it really doesn’t matter. The more you use your body the more it will want to be used. Make a conscious decision daily to do something active and you may be surprised where it leads.
Goal: Cook More and Eating Out Less
- Setting a goal to cook more can seem overwhelming at first. There’s definitely a learning curve if you are used to eating out on a regular basis, but if you start small it is possible to slowly tip the scales toward eating in.
- It starts with meal planning. Find a way that works for you. Some people like to plan their meals on the weekends or even cook and have meals prepared, others (like me) thrive off a stocked pantry and plan day-to-day. Whatever style works best for your current situation (because it will change) plan to eat out 1 less day a week than you normally do as a start.
Goal: Eat Breakfast
- No "I have no time" excuse. You grab a banana on your way out the door or get up 10 minutes early to cook up some eggs. And if you can’t then hard boil some the night before and have them ready to go (see meal planning above.) Eating breakfast is too important. It’s an easy way to set the tone for the rest of the day.
Goal: Drink More Water
- Water drinking is a pet peeve of mine. I’m going to try to stay off my soapbox but seriously, it’s WATER. It’s what we as human beings are SUPPOSE to drink. There’s no doubt about. There’s no arguments or discussions that need to be made. Water should be your drink of choice. If it’s not than there’s one simple thing you can do to change that. Drink more of it. I’m not saying give up your diet soda completely, but the more water you drink the less soda you’ll probably consume and, like moving your body, the more you drink the more your body will crave it.
Goal: Have a Vegetable and/or Fruit with Every Meal
- The not getting on my soapbox thing isn’t working for me so I’m just going to blurt this out… EAT MORE VEGETABLES. Like drinking more water the more you eat of them the less "other stuff" you will consume. Set a goal to have at least 1 vegetable (and no, lettuce on a burger does not count) and 1 fruit with every meal. It’s a great start! Over the years I’ve upped this goal and now we have about 2 meals a week with 2 vegetables and no starch. My family doesn’t even notice the lack of noodles or potato any more and we’ve grown to love things like roasted Brussles sprouts, cauliflower and yes, even beets. Key Phrase there: GROWN to love. It’s a process, a journey, much like any goal you are attempting to accomplish.
Goal: Go to Bed Earlier
- This is my latest goal to tackle. I’m trying to go to bed earlier at least 3 days a week. There’s no arguing, sleep is important and I don’t think most of us get enough. Setting a sleep related goal may seem like a small step but sometime it is those little things, like a good nights sleep, that make all the difference.
Goal: No Mindless Eating
- Another one of my consistent goals. I realize not everyone does it but for those of us that do, setting a goal to cut out mindless snack is HUGE. My best tool in reaching this goal is the food journal. Whether I write it down, type it out, or photograph it, the pause helps me decide if this is something I really want eat or an unconscious nibble I won’t even enjoy.
Goal: Train for an Event
- My world changed the first time I crossed the finish line of a running event. It’s hard to explain to those that have never attempted one and even harder if they’ve never run before. However, once you realize that running events aren’t reserved for super athletes a whole world of goal setting opens up for you. You can walk, trot, or jog. It’s doesn’t matter and don’t think just about running. Do a little research about an activity you love and see if there is an event or group that meets in your area.
- Side Note: The husband inspired this goal. He recently played his first game of tennis in YEARS! He found a group of guys that meets on Monday nights. So proud of him!
Goal: Leave Three Bites
- This is a simple goal I came up with after observing the 6 year old’s eating habits. I have never make him finish his plate if he says he full. Sure, there are times I plead with him to eat one more bite of whatever but that’s only because I know he’s going to ask for a snack in 10 minutes.
- One day I asked him why he didn’t want to eat more at dinner if he knows he’s going to want a snack in 10 minutes and you know what he said to me?
- "Mom, I want to save room. If I finish dinner then I’ll be too stuffed for dessert."
- So not only does he know when he’s full and when he’s not, he can manage it all on his own. Amazing! I’m more of a lick-my-plate-clean kind of person, who then regrets eating too much. Stopping with a few bites still on my plate is a nice reminder to listen to my body.
Goal: Be Thankful for The Little Things
- Have you seen thxthxthx? I LOVE this site. It reminds me that when you are thankful for the little things the seemingly big things that bother you don’t seem that big anymore, like a stupid number on a stupid scale or how you look in a bathing suit.
Will you pick a goal with me this week? Let’s focus on one small change together.