
I think that something magical happens when you write something down. It goes from being just a thought in your mind, an idea, a wish, to being something that you can actually see. In a sense it becomes... real.
I find that with my goals, and especially my fitness goals, I do so much better when I have it written down on paper. Here are a few ideas of things that you can write down to help you on your way.
- Keep a food journal. Studies show that those who keep a food journal lose twice as much weight compared to those who don't. It's really easy to ignore a bite or a cookie here and there if you are not writing things down. If you find you are having a hard time with your diet write it all down! It then becomes very real what you are putting into your body.
- One thing I've been doing this week is
writing down my workouts on a calendar. You can find some June printable calendars over at
Sherbet Blossom and
Marta Writes. Before the week even begins write down what you are going to do and on what days. Then the plan is set, it's not just,
"Oh I would like to work out a few days a week....." It is more concrete. Then once you do the workout that you have written down, circle it, star it, whatever you want to do to show that you followed through with your plan.
- Write down what you did in your workout. How long did you run and how far? What strength training exercises did you do? How many push ups can you do? Writing down what you did during a workout can help you by being able to see what you did, and pushing yourself to do a little more the next time.
- If you are working on losing weight, keep track of your weight loss on a piece of paper. I know that healthy weight loss is losing 1-2 lbs a week. I have a much easier time keeping focused on my goal if I can think of losing two lbs instead of 25. So I have a paper on the back of my bathroom door that I fill in every Monday. It says "current weight" on one side and "goal" on the other. I put the goal as 2 lbs less than my current weight. Then all week when I am tempted to skip a workout or eat more than I should I think, "Okay, I want to lose these two lbs. Is this going to help me get there?" Then on Monday I weigh in to see how I did.
- Keep track of your measurements. The number on the scale is not always the most accurate way to keep track of how you are doing. Your weight can fluctuate greatly depending on what time of the month it is, if you ate a lot of salt the night before and are holding onto water, etc. I have a little notebook that I keep and all that goes in it is my measurements. I do chest, waist, above the hip (or mom pooch area), hip, thigh, and arm. I love being able to see exactly where the weight is coming off of. This notebook I have had for years, and it's interesting to go back and see what my measurements were before I became a mom, or what I was at when I lost the baby weight. It gives me a realistic goal of what is "normal" for me and what is not.
I feel like I've just totally divulged how crazy I am and all my little compulsive things that I do when I'm trying to lose weight, but I hope that some of these things can help other people out. It has worked for me in the past for sure.
I encourage you to make these thoughts and ideas in your head a reality and put it to paper, whatever it is. What are some things that you like to keep track of on paper?
***** My progress*****
I actually did pretty well this week. I did do my three workouts for 20-30 minutes each. Wednesday was hard. I didn't wake up early enough to go run by myself so I had to take my boy in the stroller and do it. I would rather not run that way, but it actually turned out to be my best workout of the week. I jogged for 15 minutes without stopping!!! That is such a huge accomplishment for me. Two weeks after I finished chemo I could only run for 1 minute. Now two months after chemo it's 15 minutes. I'm liking this kind of progress!!
I've also been doing some things with my diet that I'm not ready to talk about yet because I want to give it a few weeks to see if it's really working. I'm really excited about it though, I'm not eliminating any major food groups or anything (unless you count sugar as a food group...).
I had one little set back this week. Memorial Day!!!! We were bored and wanted to do something fun and my husband talked me into going to a buffet. Talk about crashing on the first day!!! I went, I ate more than I should have, but I didn't go all nutso and so I'm still in check for the week. My husband says that you are not suppose to diet on any holiday. I agree with that to some degree (like Thanksgiving and Christmas), but MEMORIAL DAY... please ;).
I've lost 4 lbs since I started trying a month ago... which is a little discouraging to me, but I'm not giving up any time soon.
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