Wednesday Wellness Check:June Goals
May was not a healthy month. I did not lose weight, both as I did not make great eating choices and not nearly the amount of exercise I need. Last week was horrendous in terms of calories consumed- multiple alcoholic drinks plus calorie laden food means excess calories regardless of how much walking we did. With the rest of June, I must be more intentional now that summer is here. Still trying for a accountability, I'm going to use Wednesday again to check in, at least on first four.
- Lose five pounds. My get away was not good for any weight loss so I'm starting behind here. I do not want to go to my August one year check on my knee and weight more than pre-surgery.
- Walk 10 miles per week. This both helps me burn calories but it's good for my mental health. Per my June goals, I want at least a good walk a week in a new area.
- Strength and weight resistance exercise two hours per week.
- Ensure I have at least six fruit and veg servings per day with at least three being vegetables.
- Resume 16-8 intermittent fasting, meals/ snacks only between 12-8, but aiming for nothing past 7:00. The 8:00 gives me flexibility for nights like trivia that doesn't start until 7:00.
- Calorie deficit tracking. What's the rule, you get stronger with exercise but lose weight through food choices. I'm not calling it a diet, but more a focus on eating just what my body needs, not anything I want.
Pretty much the same strategies as last month, but with the added bullets at the end.
You have a very good plan laid out. Taking a walk in a new area is a nice way to keep it interesting too.
ReplyDeleteThat's my thoughts. Keeps the dog interested too.
DeleteIs that a picture of your shoes !
ReplyDeleteSiobhan x
I wish those were my ankles as mine are the definition of "cankles". I did just get a new pair of Sketchers slip in walking shoes. I hope I walk so much I'll need another pair by November.
DeleteAwareness is 50% of the battle toward healthy habits. Think in the positive. Have you read "Atomic Habits"? It's filled with terrific ideas that make many small shifts in our thought processes. Another great book is "Forever Strong: A New Science Based Strategy for Aging Well". Another habit I heard on a YouTube is that we should move 250 steps per hour we are awake. When I'm feeling 'lazy', I will stand in front of the TV and sidestep, V-step, squat, and walk backward/forward 4 steps or during commercial walk across the house (it's small so 4 roundtrips). Anything to keep moving!
ReplyDeleteWishing you an active week :-)
I already feel less heavy, not in that I lost weight, but that I'm not eating as much and what I am is lighter choices. I learned that trick when recuperating after knee to take advantage of the down time. I've gotten less focused so thanks for that reminder and tip.
DeleteYou are on the right track with the mindset not calling it a diet but choosing a healthy lifestyle. Exercise and whole foods should always be the focus. You'll get where you want to be with time.
ReplyDeleteThanks Lori. Hopefully I've got on the right track soon enough before too many bad habits crept back as the norm.
DeleteYou have a great mindset. The times when my weight was out of control were those times when I wasn’t paying attention to any of these details. Paying attention like you’re doing is a great step towards a healthy lifestyle. I lost two pounds this past week, but I had gained the week before so it was good to see that weight come back off.
ReplyDeleteI made a minestrone soup yesterday which has a lot of vegetables, which will definitely add to my vegetable/fruit count each day. Keep up the great work!
Soup weather really helps me load up on vegetables. I'll eat it year round, but don't make as often.
DeleteIf I had a nickel for every bad food choice I made I would be wealthy and still need to lose weight. Smart plan!
ReplyDeleteIt's as much that I feel every excess pound too, but I think I'd be quite wealthy too if good intentions without actions were money.
DeleteIt's like riding a bicycle - you get on, you get off! Once you get back into the habit and mindset, it will start to come together.
ReplyDeleteIt's stupid I keep on this rollercoaster though.
DeleteMeh. Go easy on yourself. It’s a new month. Plenty of time to get on your desired “track.”
ReplyDeleteFor my part, I am hoping we can have a week with nobody in the hospital. Ah, the ebb and flow!
Enjoy the rest of your week.
-Meg B.
I hope that too for you. You had a rough time of it!
DeleteSiobhan beat me to it, I wanted to now if those were your feet - cool trainers!
ReplyDeletejj puts it so well - once you're back on track you'll stick at it. xxx
Those are good shoes- how could you not walk miles with them on your feet? I do like mine though.
DeleteI have never been on a diet, yet manage to lose weight when it is a lifestyle change. Dieting just makes me unhappy. I had stairs in my house and would run up those during commercials. It worked. But, I do eat chocolate every day. I must...lol. Good luck!
ReplyDeleteMindset really does matter, I suppose. But, I let calories creep in, or rather barge in too often.
DeleteSounds like a really good plan!
ReplyDeletePlan yes, execution to be seen.
DeleteI am here to support you, Sam, however you need. On my side, I find making a daily activity & eating plan to be helpful, so I can pre-determine how to get through the day, including any social events.
DeleteI know you can do this, but we are here as cheer buddies if needed.
Tamara / My Retirement Project
I am here to support you, Sam, however you need. On my side, I find making a daily activity & eating plan to be helpful, so I can pre-determine how to get through the day, including any social events.
ReplyDeleteI know you can do this, but we are here as cheer buddies if needed..
Tamara / My Retirement Project
Thank you! As really good local produce is more available, eating better follows.
DeleteI have had too many celebrations & too many snacks/drinks as a result. I need to get back into the swing of things. I'd also really like to achieve some of my goals by my 50th birthday (as a sort of gift to myself), so that's the motivation I need to keep in mind over the upcoming months. We're heading to Las Vegas tomorrow, which will be filled with fancy meals & drinks, so a good thing to come back to & be ready to really adjust my eating habits back to the healthy things I've done before. - Hawaii Planner
ReplyDeleteThose fancy drinks really pack in calories. I've no travels for a while but by foot, so no excuses for treats. Though, part of me feels healthier than I did at turning 50. You'll get your goals met.
Delete