What is my weight loss system?
This may be a really long postā¦.
So the whole idea behind my system is to make realistic goals based on what I already do, and build upon those slowly overtime for, sustained, long-lasting habits. The ultimate goal is lifelong and permanent change. Which isnāt easy.
So I deliberately took weight out of the final goal. This is a change from past systems I did. And itās honestly one of the best things I ever did. Itās not that Iām not paying attention to my weight, Iām not making a certain weight my end goal. I actually donāt really have an end goal, because I always feel like Iām going to keep improving slowly over time.
Iām just so sick of trying to lose weight quickly for a specific thing and then gaining the weight right back when that thing is over. 2019 was an exception, and while I wish I had the stamina I did back then, itās also a little harder to accomplish now that Iām in a different living situation (aka I donāt have parents at home to make all my meals for me).
Sooooooooo all that to say I designed this system not to āworkā right away, and thatās OKAY!!!
Alright, now letās get into what this system actually is. Again, this system might only work for me, maybe itāll work for other people, but itās a complicated system with a lot of rules and people will probably get turned off my it, but I honestly love all the structure! And itās actually not THAT complicatedā¦
Anyway, letās finally get into it shall we?
So the first thing I did was make 4 overall goals. For me, these included tracking my weight, hitting my calorie target, exercising at least 30 min a day, and drinking less alcohol. If you ever do a system like this, the goals may look different for you.
Now, I love physically writing things down. It helps me remember better and I feel like Iām more engaged in what Iām doing. So I use a physical journal with colored markers and itās so satisfyingā¦I think thatās part of why itās working for me, honestly.
So in the journal I write the month at the top with the four goals right underneath it. Like this:
Gym Weight Calories Alcohol
1 ā»ļø. ā»ļø ā»ļø. ā»ļø
2. ā»ļø. ā»ļø. ā»ļø. ā»ļø
3. ā»ļø. ā»ļø. ā»ļø. ā»ļø
4. ā»ļø. ā»ļø. ā»ļø. ā»ļø
5. ā»ļø. ā»ļø. ā»ļø. ā»ļø
The grey boxes are meant to be filled in. Green if I met the goal that day, yellow if I completed some of it but not all of it, and red if I didnāt do anything. The most important thing in all of this is that I have to be HONEST or it doesnāt work. No one else sees this journal. I mean people can look if they really want to but I just do this for myself.
For gym/exercise, I can fill in green for that day if I did at least 30 minutes of some kind of exercise. It can just be walking! But something! Usually I shoot for my running goals which is a whole different system Iām not going to go through here. There is no yellow category for this because itās either I do it or I donātā¦pretty simple.
For weight, thatās also easy. Green if I weighed myself, red if I didnāt. No yellow for that one.
For calories, green if I tracked my calories and hit my daily target, yellow if I tracked all my calories but didnāt hit my goal, and red if I didnāt track at all.
For alcohol, my goal is not not exceed 3 drinks in a week. I tend to go a bit overboard when I do drink so Iām trying to drink less. So I fill in green if I had no alcohol that day, yellow if I drank but fell within that 1-3 range for the week, and red if I went over 3.
Now onto the rewards part of the system. This is a rewards-only system. I do not punish myself for anything. Say I only get reds for the entire month of January (which would be yikes). I donāt get punished for it, but at the same time, nothing happens. But if I hit my goals for that month, I get a reward!
Thereās two different kinds of rewards: small rewards and big rewards. Small rewards are things like, getting to play my switch or painting, or painting my nails, or planning my next vacation, something fun that I personally would enjoy. Big rewards are pretty much treat-myself things, like buying a new switch game or a collectible, or taking a day off work just cuz.
I earn a small reward if I get all greens in the same day. That means I exercised for at least 30 minutes, I weighed myself, I hit my calorie goal, and I didnāt drink! Then I put a big star āļø next to that day, I call these days āstar daysā for obvious reasons.
Thereās two ways I can earn a big reward, 1- if I hit a new streak of star days, and 2, if I hit my goal for that particular month.
I have monthly goals too, to get a certain percentage of green or a combo of yellow and green boxes. I increase that percentage bit by bit every month. But itās such a small increase that itās hardly noticeable. Again, baby steps. In July, I got myself a switch case. Just this month I hit a new streak of star days so I got a new switch game. Once I hit my other monthly goal Iām going to get a few thumb grips for my switch. Itās all about my switch these days lol.
And thatās about it honestly. So that means I donāt play my switch, I donāt watch anything on streaming, and I donāt do any art whatsoever unless I earn these rewards. But im not a monster to myself. I still allow myself to watch all the YouTube I want, listen to anything on Spotify, and read my book of the month books, no matter what. And itās worked for me so far!
Itās been the only system Iāve stuck with for more than a few weeks, so Iām going to keep doing it! Wish me luck!!!!!!