January 2014 Overview of my Weight Loss Journey

Here is the data results for the whole month of January 2014:

Starting Weight:               180 pounds

Target Weight loss:         -5 Pounds

End of Month Weight:   175.4 Pounds

Actual Weight loss:          -4.6 Pounds  or 2.5% weight loss

My Mini Goals for this Month:

1.                 Loss 5 or more pounds
2.                 Work out 30 minutes or more a day and at least 70% of the days in the month.

What did I use to help motivate me and Keep myself on track?

Devices:

                Fitbit Flex (Activity & sleep Monitor)

 I will do a YouTube review on this Product soon! So Subscribe to my channel:

http://www.youtube.com/user/DrDaisyDee/videos

                Ormron Scale (Body composition monitor & scale)

                                YouTube REVIEW I did back in January 6, 2013 link: http://youtu.be/jd242IRUSBI

Apps:

                MyFitnessPal (Meal & calorie tracker)

                                WEB SITE:     http://www.myfitnesspal.com/

                Runkeeper (Activity tracker)

                                WEB SITE:     http://runkeeper.com/

                Fitbit (Links to :Fitbit Flex activity & Sleep monitor, & MyFitnessPal & Runkeeper apps.)

                                WEB SITE:     http://www.fitbit.com/

Additional Tools:

                Motivational Board/Poster:

 

 

                Month Calendar tracking:

 

Orange Check Marks are 30 or more minutes of physical activity, Double orange check marks are with the addition of 30 Minute Personal Training sessions to the 30 minute of physical activity.  I also note how many steps I take on each day.

Reward if I achieve Goal for this Month:

                1 New Outfit

 

My 2014 S.M.A.R.T. Goal for my Weght Loss Journey

My apologies on the delay between postings, I wanted to make sure that I had a well thought out S.M.A.R.T. Goal and plan to guarantee I will meet my goal, as this goal is currently what I am working on and is intended to be an example for others to use for their S.M.A.R.T. goal they set for themselves.

Here is my S.M.A.R.T. goal

SPECIFIC GOAL:

I am going to lose 40-50 pounds by December 31, 2014.

MEASURABLE:

I will weigh myself monthly to ensure I am on track to losing 40-50 pounds by December 31, 2014

ATTAINABLE:

The goal is attainable because if I lose 3-5lbs per month I will achieve this goal of losing 40-50 pounds by December 31, 2014

REALISTIC:

Various studies and posting state that losing 1-2 pounds a week is the healthiest and most realistic way to lose weight over time & to maintain the weight afterwards.  According to Mayo Clinic website “To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise.” (2010, Mayo Clinic Staff)

 

Additional Websites for more information:

http://www.mayoclinic.org/weight-loss/art-20047752

http://www.webmd.com/diet/features/is-your-weight-loss-goal-realistic

TIMELY:

I have monthly goals to lose between 3-5 pounds, which will get me to the ultimate goal of 40-50 pounds weight loss Goal by December 31, 2014

 

Now you are probably thinking to yourself “Well that’s great, but this hasn’t told me what or how this goal is going to be accomplished!” and you are correct.  This is my S.M.A.R.T. goal, which it’s a very high level of what I want to achieve. 

Therefore, if you recall from the earlier post, the next step is to decide what small goals or targets you have to achieve on a bi-weekly or monthly basis that will help you achieve your ultimate goal and show your status through the process of completing your goal.  What my small goals and targets to achieve my Ultimate goal will be provided in the next post, as well as, January Starting and ending weight & measurements.

 

References:

Mayo Clinic Staff (December, 2010), Weight loss: 6 Strategies for Success from website: http://www.mayoclinic.org/weight-loss/art-20047752, Retrieved on February 8, 2014.

 

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Please stay tuned for next post for my Starting baseline of my weight loss journey and what I am doing to achieve my S.M.A.R.T. Goal

 

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How to set fitness goals

Once one has made the decision to get into fitness or working out then the next step is to start setting SMART goals
S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely
Please see this link S.M.A.R.T for further details to SMART goals.

The above is just one of many methods to creating comprehensive goals for any aspect of life.

Once you have created your SMART goal, now what?

My recommended next step is to get a calander or create your own calander using Microsoft Word or Excel program and mark the start and end dates.

Then I would determine what small goals or targets you have to achieve on a bi-weekly or monthly basis that will help you achieve your ultimate goal and show your status through the process.

NOTE:  Please do not get discurage that you don't meet the intermediate small goals or targets that you have set, instead use them as a learning tool to improve upon in the upcomming weeks.

Please standby for next post for my S.M.A.R.T. Goals for my Fitness in the comming months.