What I notice with some people, including some friends, is the denial that they are gaining pounds. Others still say they are sexy or thin and they believe it even if looking at them, they obviously gained weight from the ideal weight they already achieved. So they continue to be in denial and one day, they just woke up, there are back in the XL (or more ) size again.
So the first rule is DO NOT BE IN DENIAL. ACCEPT THE FACT THAT YOU MISSED ON EATING OR EXERCISING PROPERLY SO YOU ARE GAINING UNWANTED POUNDS AGAIN. (Repeat on the UNWANTED POUNDS.)
It's only you who can feel the difference so be true to yourself. I keep asking my daughter and my husband, and even my friends, if I have gained weight. They keep on saying no. Yes, looking at me, properly clothed and all, it seems I did not gain weight.
But I should know how a few pants got a little tighter. Sure, I still wear the same medium size but they definitely got tighter on the waist. I have some flags in my mid-section. I eat a lot of rice and sweets. Those are facts.
I need not ask anyone if I have gained weight. The scale said so. It's just not about visuals but it's about what is happening in my body.
Currently...as of April 30, 2012:
Weight: 130.6 lb
BMI: 24.3
Fat %: 28.7%
Fat Mass: 37.4 lb
My BMI is still is in the maximum range for normal weight. My fat % is over by 1.7%. My fat mass is 3 lb over. I SERIOUSLY NEED TO WORK ON THESE NUMBERS.
How? By eating properly. I exercise but I don't eat properly these days. Celebrations and other excuses will have no end. May I please go cold turkey again. NO EXCUSES.
SMART, that should be my goal.
SPECIFIC. MEASURABLE. ATTAINABLE. REALISTIC.TIME BOUND.
SPECIFIC. MOTIVATIONAL. ACCOUNTABLE. RESPONSIBLE. TOUCHABLE.
Long term goals:
Weight: 112 lb
BMI: 21
Fat %: 20% - 22%
Fat Mass: 23 - 25 lb
When do I achieve these numbers? By the second week of July, 2012.
Action Steps: Eat the right kinds of food. Exercise properly. Be disciplined in both.
Short term goals:
Weight: 122.6 lb
BMI: 22.8
Fat %: 25%
Fat Mass: 33 lb
When do I achieve these numbers? By the end of May 2012.
How do I achieve them? Same answers in my question for my long-term goal.
Except for the BMI, I did not use any calculations with my desired fat % and fat mass. I based them on my previous records when I was at the weight indicated in my short term goal. For my long-term goals, I used the numbers indicated in the minimum range for my age, height and desired 112 lb.
I will go back to how it was that I exercise 6 times a week. If I won't be able to go to the gym, I will exercise again regularly at home. I started today by exercising at home.
I thought these would be easy but they're not. My favorite though is the Plank Knee Tucks. I will do these everyday for two weeks and then switch to other exercises.
So help me, God, reach my goals.
Day 1 is May 1.
