I've been thinking a bit about why my 12,000 calorie step goal for 2025 was motivating & really helped me get in more steps. Meanwhile, my weight loss goals continue to feel... slow & not moving along well. I've got generally good habits, work out consistently, and pay attention to what I eat probably 80% of the time. At a certain age, that 20% of time you are not paying attention well outweighs (ha ha) the rest of your good habits.
I'm very motivated by positive goals (e.g. use up one pantry item, give away 5 items on Buy Nothing, list 2 eBay items, go for a walk, accrue x number of steps, get in 150 strength workouts, run 1,000 miles, etc) because it feels easy to get up & mark a few things off of any given goal list each day. On the flip side, weight loss feels a lot about a series of avoidance tactics each day (avoid that treat, don't get a second helping, stop snacking, etc). And, eating is an activity you are consistently doing each day, *and* need to do it right the vast majority of the time in order to see results. I've found it hard to put positive framing around that goal in the past.
For 2026, I'm thinking of changing my approach up a bit and focusing on small steps I can take (& measure, because I love a good tracker) each day. Maybe something around my protein goals & veggies/produce. I know both are important, and I do loosely pay attention. But, I've found that on days when I'm getting enough protein & eating enough healthy stuff, you guessed it, you have less appetite & room for less healthy stuff.
I'm hoping that by pivoting my goals a bit to provide more positive daily incentives on things I can do, it will move me more towards progress. I've also done some experimenting with other positive things (days without alcohol - to be clear, I don't worry about a dependency & enjoy wine on weekends, but the calories do add up, work trips without sugar, etc).
I'd love to hear any ideas you've had for what works for you & particularly any positive motivation or goals that you've used in the past!
Yes, the 20% is a killer for weight. I have put so much of my weight loss back on, just by not paying attention 100% of the time. Definitely adding fitness and intentionality to my 2026.
ReplyDeleteI work on my goal of losing weight and not regaining what I’ve lost everyday. I’m never going back to the overweight person I used to be and working on it every day helps me with that goal.
ReplyDeleteThat was Belinda, btw.
ReplyDeleteI can relate. After knee replacement #2 I began my journey. 4 years, 73 pounds. I refuse to give up any food. For nearly 3 years I used a free online App called Cronometer. I entered only weight, activity and intake. My goal was to at worst, break even on calories out/in each week with a focus of Monday morning so the weekend wasn't a foodfest followed by 4d strict intake (my older sister does that and focuses on Friday morning weight). And yes, I weigh myself every single day to be accountable for yesterday's choices.
ReplyDeleteYou got this!
As I think you know, this topic is near to my heart in that I lost 25 pounds this year, which took approximately 8 months, so roughly 3 lbs a month. The first step, IMO, is to understand what your current maintenance calories are based on your gender, age, and height. I used the Mayo Clinic website to do this.
ReplyDeleteYou next reduce that figure by 500 calories a day to achieve a one pound weight loss a week. It is as simple, and as HARD, as that.
I've kept the weight off since October, however I continue with the same daily habits that got me where I am currently (108 pounds). I weigh myself each morning, and I track and plan out my eating. If I mess up, which I absolutely still do, I just start again the next morning.
Rewards- I gave myself permission to wear certain items of clothing in my closet with each 3 pound weight loss. Then, when I hit my goal, I gave myself permission to buy new clothes. I love my new, smaller, clothes, and they are a very helpful incentive to keep on with my maintenance efforts.
I also self-reward with black iced coffee from a variety of coffee spots.
Reddit has some truly terrific threads full of thoughtful replies on how to both lose weight and then maintain the weight loss. Bottom line is track everything, and understand you have created a new lifestyle for life, not a temporary diet.
You are so amazingly disciplined, I know you can do this if you truly wish to.
I wonder if intermittent fasting might be a helpful reframe - instead of 'avoiding eating', you're 'fasting' (even if it's just a 12 hr fast that curbs night eating).
ReplyDelete