That’s my goal – to be at 140 by December 16th. It’s totally reasonable. In the last 10 months I’ve lost 20 lbs – so if I step things up, I can absolutely do it. Today I weighed in at 159.7 lbs. I sincerely cannot remember the last time in my life I weighed this little. Exactly 10 years ago I had just lost weight and gotten down to 169, which means that I had been heavy for a time before that. Crazy. I would estimate it’s been a minimum of 15 years since I’ve been this weight, and I know this is the healthiest I’ve been in my life.
Here’s me this morning:
For the next 20 weeks I am committing to:
- Posting a picture per week.
- Posting my weight every week (including high, low, and average).
- Posting weekly about my successes and challenges.
- Set weekly goals for myself, and discuss them.
- Doing a minimum of 3o minutes of physical activity per day.
Week 1 goals:
- Five days of no sweets/processed sugars (save for my post-workout chocolate milk).
- Tracking food every day.
- Only water or black coffee five days this week.
- 4 days of jiu jitsu.
- 3 days of lifting weights (these can overlap with jiu jitsu).
- Walking 30 minutes on days I don’t do BJJ or weights.
It’s shown that people are more successful when they’re publicly accountable. So I want to encourage you. Let’s lose together – (or if you’re trying to gain, that’s cool too.) Tim Ferriss mentions in The Four Hour Body that tracking + loss aversion > how-to. The simple act of tracking helps ensure more success. Public accountability creates an incentive.
17:00-21:00 is where he starts talking about weight loss and behavior change. Very cool and worth watching.
He also mentions the rules of behavioral change: Make it conscious, make it a game, make it competitive, make it small and temporary.
So make a commitment – here, now. If you’d like to join me, I ask you to:
- Commit to posting about your weekly successes and challenges.
- Commit to creating weekly goals for yourself and assessing your prior week.
- Commit to sticking to this until the end (or when you have decided you will stick to it).
- Commit to doing it in a HEALTHY way – this is not about CUTTING weight.
- Commit to helping support others here – encouraging them and checking up on them.
I encourage you to:
- Post about this on your blog – get your readers involved as well.
- Share numbers – either measurements or pounds.
- Track your food.
I’ve tossed down the gauntlet. Will you take it up?