This isn’t a sales pitch.
This isn’t a program.
I am not a nutritionist, a certified trainer, a nurse, or doctor.
I am not pushing any specific shakes, pills, or plans.
What I am doing is taking control of the next 30 days on my own terms and in my own way. The first thing I had to do was log a few days of my eating habits and work outs. Once I did that I was able to look back and review my highs and lows along the way. What worked best and what were food triggers. So for me for the next 30 days I will be doing my own 30 day challenge. My goals are to lose weight, to consistently track my calories and food, and to plan ahead. I will get into the specifics and reasons in a minute. Right now I want to say that the best thing I can do for me is cut out Coke. Southerner plus the word Coke equals all carbonated drinks in case you don’t know. Root beer and regular Coke were my go to drinks for sure. I do drink a lot of water but certainly I could drink more. My other big food triggers are cheat meals. The problem is if I am on track for a while I feel like I earned a cheat meal and when I decide that on the fly it is not always the best choice and that can make it easy for me to continue making bad choices until I am sick.
So for me these are my goals. I printed this out to put in my planner, where I look daily, to remind me what my goals are.
- Weekly Weigh In: I am choosing to weigh in two times once when I wake up at home and once as soon as I get to work. I like to weigh daily to stay focused. I know everyone has opinions on weighing daily, weighing monthly, or even not weighing in at all. I am not in a place I can safely avoid the scale in my opinion. I just work hard not to let the number rule me.
- Fitness: What works best for me are, goals and accountability. Pilates has been the most amazing work out and for me going with a friend makes it hard for me to flake out. Also, I made sure to get to know my regular instructor. I know that know if I missed to many days she would notice and I do not want to let her down, my friend down, and more importantly myself.
- Log Food and Calories: If you need a target calorie goal set one that is healthy and discuss with a professional. I personally have a goal daily and make sure to log my food to ensure I stick around my calorie goal. It also helps me see that some foods might be high in calories but lack any real nutritional value and makes me consider what I want to eat before I eat it.
- No coke: I was a person who six years ago would drink 5 or more cans of diet coke a day. I was having a lot of problems, vitamin deficient, and sick. I gave up all cokes and felt amazing but of course I fell off that wagon. Now I drink Root Beer or regular Coke and though I do not have 5 a day I still have that many in a week sometimes. I can tell it was making me feel off. I had headaches, my skin was dry, and my stomach was in knots. I am currently almost a week of all coke and feeling better. Not perfect but over the hump of the first few days missing that sugar.
- Cheat Meal: For me deciding on a cheat meal the day of makes me less likely to keep it together. So my plan now is one cheat meal a week, planned ahead of time, checked out ahead of time, and still log it in my food tracker. For some people they don’t want to know the calories but for me I don’t want one cheat meal to ruin a week of hard work but I also want the chance to enjoy food and live life. It is a fine balance and you have to do what works for you.
Today I am on day three of my challenge and starting to feel good. I think the first few days on any new plan are the hardest. For me right now what is best is to do this with the things that are going to be around me long term. It isn’t likely that I will always have access to specific shakes or programs. Those are great and do work for a lot of people but for me if I do not make the change mentally first all the programs in the world won’t make a difference.
I think the part we tend to forget is that we all have our own goals and reasons for getting healthy. Some people might be focused on shedding pounds, others might want to increase strength, and some people just want to feel better and whatever size they are. I believe it is possible to be healthy at almost any weight. If we do not get healthy mentally the big changes we make to lose weight rarely work out long term. Take time to figure out what you want, don’t rush into anything, and do your research. Not everyone is a runner, weight lifter, or yogi. Personally I am not a fan of organized dancing classes (unless they are in the water). I am not a good dancer, I feel uncomfortable, and my knees always suffer. But if it works for you do it! Make it something you want to do not some sort of punishment.
When it comes to food I always make big plans and huge meal preps and then hate eating the same thing day after day. So for me I need to plan three days at a time and then change it up. That works best for me but some people really enjoy eating the same lunch every day for a week. That is what is great, you can do what you like. Making small changes and focusing on using better quality ingredients and adding in more vegetables is a great place to start. Don’t go from fast food daily to a rigid meal plan if that is going to make it harder for you to focus on your goals. Start by cutting out one or two of your fast food meals a week and replace with something more nutritionally substantial. I had to start by cutting out coke a little at a time. It made it easier for me to let it go and it made the detox so much more bearable.
My goal is to stick to my 30 day goals and then take time to reassess and see what I need to do from that day forward. If I can get through this 30 days my next goal will be 60 days and see what I can do after that. Y’all that is what works for me! What works for you?
If you need an easy reminder print out the picture below and hang it somewhere you will check daily.