Day 29: Do A Weight-Loss Reality Check | 30-Day Weight Loss-athon
It’s time for Day 29, the second-last day of the 30-Day Weight Loss-athon.
All tasks in the 30-Day Weight Loss-athon are adapted from my 52 Weight Loss Missions program.
Read the steps first, then take 10 minutes to complete them.
Move fast, act quickly and stop over-thinking. Ready?
What You Need:
- Willingness to be honest with yourself.
Step 1
As our time together is nearly at an end, I want to spend today’s 10 minutes doing a reality check. Let’s make sure you’re continuing to take action in the ways we’ve been talking about for the past month.
With that in mind, review each of the items below:
- Do you have a daily reminder of your true weight-loss motivation?
- Have you asked for the support you need?
- Are you tracking everything you eat and drink?
- Are you eating plenty of vegetables?
- Are you keeping your splurges strategic?
- Are you exercising most days?
- Are you working up a sweat when you exercise?
- Do you focus on your chosen diet actions most days?
- Are you doing daily micro-exercise?
- Are your portion sizes reasonable?
- Have you created your weight-loss menu binder?
- Are you prepared for exercise excuses?
- Do you have the stuff you need for exercise?
- Is your kitchen properly equipped?
- Have you increased your exercise frequency?
- Have you increased your exercise intensity?
- Have you increased your exercise duration?
- Do you say no when necessary?
- Do you eat a good breakfast?
- Do you drink plenty of water?
- Do you keep a journal or log for weight loss notes?
Bonus Step For 52 Weight Loss Missions Members
Add these items to your reality check:
- Have your chosen a non-weight weight-loss goal?
- Do you plan your meals each week?
- Have you made smart diet and exercise swaps?
- Have you kicked the perfectionism habit?
- Do you separate real hunger from fake hunger?
- Have you made the exercise pro-con shift?
- Have you planned your strategic rewards?
- Do you listen to start and stop hunger signals?
- Have you saved time to use for weight loss?
- Do you use a weekly action tracker to keep your key actions top-of-mind?
- Have you come up with strategies for dealing with emotional eating?
- Do you get enough sleep for the weight-loss benefits?
- Do you avoid diet traps?
- Have you made incompatible habits work for your weight loss?
- Is your pantry system set up for weight-loss friendly meals?
- Do you plan ahead when eating out?
- Have you recognized the things that ambush your diet and exercise?
- Are your fat clothes gone?
- Do you do more of what makes you happy so you’re less vulnerable to going off-track?
- Do you have a strategy for parties and buffets?
- Are you able to deal with other people’s comments about your weight loss?
- Have you changed the way you talk to yourself?
Step 2
For each ‘no’, decide to re-commit to taking the action. These are the actions that will make you slim!
If needed, make a time in your diary to revisit the relevant Days or Missions.
Which areas do you need to re-commit to?
Check in!
And you’re done!
Be sure to leave your comment below to check in and stay accountable. If you’re reading this by email or in a reader then please click here to leave your comment.
See you tomorrow for our final task!
The Breakfast thingy is the hardest…I end up feeling hungrier through out the day.
I have done nearly all of the thins that are listed I’m going to be stronger when it comes to eating sensibly.
Still working on getting enough water and eating breakfast. I am going to keep a list of the challenges on my fridge door and bathroom mirror to remind me daily.
I can’t say I’ve done all of them, but have done some and need to keep working at it. Some days are harder than others.
This program came at a perfect time for me. It has helped motivate me to continue making changes and to keep moving forward.
My weakness is still writing it all down. I need to work harder on that. I also need to work harder on the emotional eating part. This has been a big help though!
I am doing all the things we were taught to do. I am doing pretty good. This program was so good for me for the accountability:) Looking forward to keep losing weight and being healthy and happy in my skin:)
I have been slack about the journal as I have been away and forgot it. back on track today. pleased to say that I have lost 1.8 kilo since I started this and I started on day 7. back to this later.
Doing well on almost every front. Next week should be better now the family is over all our illnesses of the past few days. I’ve started losing a bit of weight but more importantly re-shaping the abdominal area. I can actually feel my muscles working there now! Yay, me!
Truth…I have a long way to go! esp. on meal planning, and keeping track of what I eat! But overall…I feel like I am on my way, to a brand new better/more healthier, me! : ) Thanks, for all your help and encouragement! This program has been a great push, in the right direction! Blessing to you…for all you do, to help others! <3 : ).
I still need to increase my exercise and my meals could be a bit healthier. I have this all under control as from tomorrow, it is a new week and nearly a new month where I plan to have all my missions ticked for every day. I have been shopping and got my meals all planned for the week. I am drinking my 2 litres of water most days so just need to make sure that happens everyday. Now the weather is cooling down I am finding it harder to do. My goal is for the next month to do everyone of these missions daily.
Yesterday was not a good day for me. Our main meal, low fat caesar salad and garlic breadsticks, was a horrible choice, because I couldn’t stop myself from eating THREE homemade breadsticks (although I did stay under my self-imposed calorie count for the day). I also couldn’t make myself exercise 🙁 I know the exercise component is what I really need to work on, but I’m so tired after doing everything that needs doing at home…and I already get up at 6:00 am. I know this is the area I need to work on.
I am doing it! My recipe binder is a daily exercise as part of my diet – so that is not done, but it is on my daily to do list as part as my “get organized” daily planner. Not only am I down 14lbs, but the general shape of my middle has changed. I fit into everything I own and the fat camoflauge outfits have been reworked to fit the new me. I’m planning ahead by asking people what to bring to parties (its a polite and nice way to get the particulars on what they are serving too), checking out menus online before I eat out and packing plenty into the fridge for quick snacks or meals. I am tracking my food everyday, although there is an occassional skip the journal. I feel like I’m on a path to losing and keeping it off!
I am definitely making better choices, and tracking all that I eat, good and bad! This has been a great help getting me back on track. Thanks
This has been a perfect way to start my weight loss journey. My work and travel schedules have hindered me from fully engaging each step. I have decided to make a binder with these 30 daily missions and as I progress I will focus on the ones that I still lack. Thank you so much for this resource….can’t wait to share when I actually reach my goal weight. God bless you Michele for all the help and encouragement.
I need to work on what I say to myself about my weight, why I can’t/don’t lose like I’d like to, etc. and figure out why I sabotage my goals in that way. On a positive note…I planned out all our dinners for the week and made a lunch date change if location that would better suit my new eating habits. Also wrote in what I will do for exercise each day. That felt good 🙂
Absolutely loved this mission! I’m down about 9 pounds BUT my BP is already down huge points and I now KNOW I can easily walk 5 miles (before this I just couldn’t get passed the 2 mile hump). I have set mini goals, 5 miles by the end of April (already hit 6), 8 miles by the end of May and big ones, The Color Run and the Avon Breast Cancer Walk next year. Thanks.
Overall I think I have a positive attitude and am dealing well with most of the challenges. Need to be more consistent on weekends drinking water. Drink a lot at work during the week but forget on the weekends. With summer coming that shouldn’t be a huge challenge. Was pleased I was able to bike to the next station yesterday that has a hill I usually have to push my bike up, but stayed on the bike the whole way. So I know I’m going in the right direction! Thank you Michele for the great tips and jump start to a healthier me.
Lunch can be my downfall where I scoff whatever I can find in my spare 10 minutes. This week I have made a pot of Weight Watchers Zero point Vegetable soup in the hope that this will encourage good habits.
I have done or am doing the majority of these, still need to work on recipe /binder haven’t had time yet but its on to do list, feel great at the end of this 30 days and cant believe how good I feel. starting to really notice weight loss in clothing, need new bras but waiting just a bit more til I am at my goal weight. since January have lost 7 kilos (weighed myself yesterday and was shocked) I am so glad I signed up for this, although most of my weight has gone from the top of my body and remains around my hips, my legs are getting toned and slimmer Thanks Michele Connolly you have complimented my diet that I started in January and given my weight-loss the boost that it needed over the last month.