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!
While I’m working on majority of these, this is a great review list to keep nearby to stay focused. It has been a lot of information, but it has definitely been a great jump start to my new healthy life!
I’m doing a lot, but all isn’t feasible or nessecary with my diet. I do need to exercise more and get better about asking/finding support. But overall I’m doing it!
I have this reality check list printed out and I’m putting it on my dresser for daily reminders every morning! Doing very good with the strategic splurging.. no more processed foods!
Plan, commit, journal, review—-do again and again until goal is reached. Set new goal! It’s all about becoming healthier in mind, body and spirit.
I need to re-commit to creating the recipe binder and planning meals in advance each week. That seems to be a huge time suck when I do it but saves me from wondering every evening what I’m going to fix for dinner.
While I didn’t always accomplish everything on the exact day I have managed to finish eash task before the 30 days were up. I have come to realize that this is a work in progress. I am going to keep working on each step and improve daily. I guess it’s time to start another 30 days tomorrow!
I know that even if I don’t lose all of the weight I would like, the changes I have made are for a healthier life style. I am drinking more water, choosing healthier foods, exercising more (and enjoying it). I am already feeling more energized, and less tired. That in itself is a reward.
Hello to everyone: One more day to go. The month has gone fast. It’s very important you’re honest and do a reality check. Have you been exercising; eating nutritional foods; kept track of what you eat; etc. Write down what you have learned from this 30 day weight loss program. Make a commitment to continue. I’m proud of all of you – you are on the home stretch but you must stay committed. Please continue to post to stay accountable. Good Luck.
I am doing MOST of the list— don’t have the recipes collected but do have the binder and a special place for them. I definitely am “feeling slimmer” especially around the middle. The scales say I’ve trimmed off about 7 pounds and I am NOT hungry. Still work on the inbetween snacks but celery, carrots or small amount of fruit is tasting good. The water thing— I started adding thinly sliced orange to my refrigerated pitcher of water. It really tastes SO VERY MUCH BETTER and is MORE REFRESHING that just plain water so I am drinking plenty of oj’d H2O.
I’m pleasantly surprised ny how many of these I have done/am doing. Must get more sleep tho”, which is hard for this Night Owl, who needs to get up fairly early to exercise!
review, revise, renew.
I like these questions. I am going to use them to keep myself on track next month.
I believe right now I can say yes to all missions, but I will continue to remind myself of them always.
Time to write these in my notebook and answer them all and either maintain or change things 🙂
My major deficiency is “scatterbrain” so I made a print out of today’s sheet and I am going to put them on post it notes around the house. Yay ladies!
I cant believe this is almost over…. how great is a regular check in.. this mission is great.. time to reflect.. personally.. couldn’t of come at a better time.. what do I do after day 30? maybe start over?
I have indeed done most of the items listed. I still have work to do, but I am mindful and have a motivated attitude that will continue to lead me down a path of success.
Thank you Michele Connolly, you have truly helped me jump start my journey back to a thinner me.
This month has been so fantastic for tips and practical advice. I still need to not resist exercising, plan menus every week, and objectively analyze what is working/not working for ME. Since this isn’t a short term project, but a lifelong mission, I will work on these one at a time until they become my “good habits”!
It seems to be the things like starting a recipe folder and writing down everything that I eat, that I need to speed up on. The practical things seem to come easier! I have started a diet blog here http://calendulaswholesomediet.blogspot.co.uk/ with no posts yet….don’t hold your breath either:) No, I’m really going to try and get all the plans into order! 🙂
Only 4 no! 2 of them I chose not to do.. Yay!