Our weight loss challenge starts now!
I believe a weight loss challenge is a great way to motivate ourselves to achieve our fitness and weight loss goals. Below I have listed an idea we can follow for a one-month weight loss challenge. What we will do is check in on a Sunday with our progress.
Set a realistic and specific goal for how much weight you want to lose in one month. A healthy rate of weight loss is about 1 to 2 pounds per week, so aim for 4 to 8 pounds in total. You can use a BMI calculator to determine your ideal weight range for your height and age. BMI calculators sometimes play games with me. According to multiple BMI calculators, the ideal weight for my height is 148–186lb (67-84kg).My leg weighs more than this at the moment. Age is not a factor in BMI for adults.
- Track your progress by weighing yourself at least once a week, preferably in the morning, before eating or drinking anything. I will weigh myself every day, as I take a blood pressure reading every morning as well. The joys of midlife… Record your weight and body measurements in a journal or an app. You can also take photos of yourself to see the changes in your appearance. Also, track all food and drink you consume.
- I will eat when I am hungry but will have one meal a day. If I feel like a burger, I’ll have one. If I feel like a salad, I’ll have one. No foods are off limits. My eating window will be between 13h00 and 21h00. The rest of the day will be a “dirty fast”, i.e. I will drink coffee and water for the rest of the day.
- For the calorie counters joining our challenge, I am going to limit myself to 1800 calories per day. This may seem a little low for someone of my size, but it will help me lose weight faster. If you are going to follow a strict diet, please consult a medical professional who will guide you with a diet most suitable to your circumstances.
- I will not attempt to exercise every day, as my job in the hospitality industry is time consuming. I am tired by the time I get home, so this weight loss challenge for me is weight loss through eating less first, and then, if I have time, some exercise every once in a while.
- Reward yourself for your achievements and celebrate your milestones. For example, you can treat yourself to a new outfit, a massage, or a movie night after losing a certain amount of weight or completing a challenging workout. However, avoid using food as a reward, as this can sabotage your efforts. Instead, choose healthy and enjoyable activities that make you feel good and reinforce your positive habits.
Let’s get this going and spur each other on to achieve our individual goals. I don’t want anyone comparing their results to anyone else’s. We are different and our bodies will lose weight at different rates. We will encourage each other, no matter how long it takes to achieve our goals.
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