02 April 2016

Day 2 Slim Down Challenge: Five SMART Goals for Weight Loss

Day 2 Slim Down Challenge today. To be honest, I am a bit worried if I can't finish this. But just what people always said, there's no try, JUST DO IT.

Slim Down Challenge

I am doing a NO CARB, NO SUGAR DIET for 30 days. Okay first for anyone who concerned, cutting out carbs from your diet is completely safe, according to Dr. Mike Roussell, a nutritional consultant and the author of Dr. Mike's 7 Step Weight Loss Plan and the 6 Pillars of Nutrition. Your body function very well without carbs by either making the sugars it needs or finding alternate energy sources. For example, when you drastically reduce or eliminate carbs from your diet, your body is able to make sugar to store as glycogen. If you wanted to completely cut out carbs, power your body with fats, improve your health, and exercise at a high level.

Second thing I'd like to share here, I have not failed. Yes, I had crackers and instant coffee for breakfast this morning which I suppose not to take during this Slim Down Challenge but but well, just a minor slip up – next thing is refocus and move on.

Slim Down Challenge: How many calories for crackers and coffee?

I always believe setting goals for weight loss is important because it gives you direction, boost your motivation and self-confidence. This is embarrassing I had to share my weight loss goals this month from 2 years ago. I mean like this weight loss thing I'm talking about is taking me forever, like two years and I still here? Yup, I know. Action, action, action.


Day 1 - Put the blame
Day 2 - Set S.M.A.R.T. goals
Day 3 - Ditched added sugar
Day 4 - Avoid refined carbs
Day 5 - Put down the drink
Day 6 - Plan 1 splurge
 Day 7 - Allow spontaneous indulgence
Day 8 - Keep grains in check
Day 9 - Eat only when hungry
Day 10 - Go for a walk
Day 11 - Never skip breakfast
Day 12 - Say NO to junkfood
Day 13 - Nix processed foods
Day 14 - Shop for whole foods
Day 15 - Meal prep
Day 16 - Reorganize your fridge
Day 17 - Keep a food journal
Day 18 - Ramp up protein intake
Day 19 - Veggies / fruit on every plate
Day 20 - Know your healthy fats
Day 21 - Keep portions in check
Day 22 - Track total calories
Day 23 - Eat at the table
Day 24 - Eliminate distraction
Day 25 - Slow down
Day 26 - Downsize dinnerware
Day 27 - Bust out the scale
Day 28 - Reduce sodium
Day 29 - Sleep 7+ hours
Day 30 - Cut 100 calories 
What is actually a good weight loss goal strategy?
SMART goals, as I understand is a useful way to help reevaluate our weight loss action plan. SMART stands for Specific, Measurable, Attainable, Realistic, and Timely.

Specific - declare what you will do, how long you will do it, and when you will do it.
Fitness: Wake up early morning and spend roughly 30 minutes exercising every morning. Exercise will wake you up. If you quickly cleared off exercise from your to-do-list, you can keep the productivity going for the rest of the day.

Diet: No carbs, no sugar. Focus on eating good quality, minimally processed real food.

Measurable - measure a goal.
Fitness: Exercising for at least 30 minutes each day.
Diet: Anything except carbs and sugar, no more than 1,200 calories in a day.

Attainable - goal that you have enough time and resources to achieve.
Fitness: Exercise every morning is attainable. If I can't make it upon wake up I still can exercise after sending the children to school. Lots of free time before the children come back from school just need to learn better time management.

Diet: No carbs, no sugar is actually something I can actually accomplish. Stop eating junk food, just focus on real food. Stop buying junk food, remove it from my house and give away any junk food to friends.

Realistic: Relevant goal, something that is reasonable.
Instead of weighing myself, I look for other ways to measure my progress. What about this, an old shirt? This top I'm wearing should look a bit looser in the middle area by the end of Slim Down Challenge. This is realistic expectation, do not want to expect too much of myself.

Slim Down Challenge

Trackable - Goals are best achieved if you keep a record of your progress.
I'm going to create a daily checklist of all the habits that are scientifically proven to result in fat loss, and then use that as your measurement device.

Slim Down Challenge Healthy Living Checklist
Slim Down Challenge Healthy Living Checklist
Do you have a plan? Are you setting SMART goals? Share in the comments.

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