micro goals – Run Fat Boy

Jan 31st, 2023: Month in Review

Lets start with some amazing news! My son, the blonde boy in the middle of the picture won his schools house rugby competition today. There is nothing more special than seeing our shared love for the game of rugby but more than that my admiration for him as he excels me in life! Couldnt be prouder!

This month has been a real journey for me! Firstly its been good to have the weight coming off at a good a steady rate. I am proud of that fact, i am proud that for a month i have been able to stay consistent and see a downwards trend, but i am also aware that i cant have false hope, and what may be coming off can soon go back on and i will need to stay consistent for a long long time.

I started this month on Jan 1st at 119.7 kg, and i finish the month at 113.5 kg. Thats – 6.2 kg, thats – 13.6 lbs, and just shy of 1 stone!

Thats a lot of weight for one month! But its only one month, and i need to ensure that this continues into February.

When i look back over the month i have weighed in daily. I have tracked calories daily. I have walked and collected steps daily and i wanted to reflect over this post about the individual elements i did and where i am.

One of the elements i collect is my blood pressure. My blood pressure has not been good recently. I have been collecting my information with a withings blood pressure monitor and noticed i am consistently having high blood pressure. What i have noticed towards the end of the month and specifically after i have sauna blankets is that i have seen some good blood pressure readings!

The other interesting fact is that this month is my highest step count this year. I logged 634,242 steps in January 2023! Over half a million steps!

Not every day has been a great step day. You can see my weekends often dont meet my goals, but thats totally fine, and i deserve some recovery at points.

Sleep has been one of my bigger weaknesses. I am sleeping poorly and i dont fully recover each day. I feel that now, i feel tired, and my weight loss journey does improve when i get a good nights sleep. Thats something for me to try and improve over Feb.

One thing is for sure i am loving being back on DDP Yoga, especially after a days walking. My original intention was to do a DDP yoga session each day, but frankly i am so tired after work and walking that at points i just cant face it. I think thats fine, but its something for me to be aware off. I was great the first two weeks but my consistency did not pay of in weeks 3 and 4, but i have tried to be consistent in week 5.

My Calories and controlling my eating has also been a major contributor to the journey. I have ensured i stuck under 2100 calories a day. I have made sure i log my intake each and every single day. I have made sure to select the right choices and not nibble on everything.

At the same time i have continued to drive for a calorie deficit. My Net Calories have stayed way under the 2100 limit, which again is a factor for my body using its fat reserves! and i have some fat reserves!

I have logged every single thing i have eaten or drunk! Its given me some time to also reflect on how much tea i drink in a single day !

And similar to the DDP Yoga, i have tried to keep my peloton journey moving forward. Doing some weights or other mindfulness activity!

Its been a good month, but that does not lead me to be inconsistent! My next goal should be breaking into the 100’s kg mark. Get underneath goal 2 of 110 kg and slowly start to see the double digits in front of me!

I want to make a positive difference to my life, i feel unhappy mentally, but know i can turn that around with seeing the differences to what i wear and what i see in the mirror!

So 6.2 kg is the number to beat for Feb. Which means i want to aim for 107.3 kg. Now Feb is a shorter month, and there is a risk of my birthday also! So need to make sure i keep my eating and drinking on track!

Thats January done folks!

Jan 20th, 2023: Headspace

As this week ended my head is just a little skatty, its been a busy week full of constant time slicing. Today was the first day i failed to do my peloton work outs as i was just not feeling in the right place, and neither did i feel my DDP Yoga work out. But although i have had a little wobble i know i need to reset.

Weigh in today 115.2 kg, thats + 0.6 kg. So not the greatest news. I did think my 1st goal was a little too optimistic and clearly i dont believe i have achieved it as yet.

I was still a busy boy with my steps today, clocking in almost 30k and 14.3 miles.

But with the weight increase, and time slicing i am feeling a little unbalanced.

So i am going to wind down today, take a little time to recharge after the week.

Jan 19th, 2023: Micro Goal 1? I think….

A little while ago i posted this Jan 4th, 2023: Micro Goals – Run Fat Boy. My first goal was to reach 115 kg, and the way i think is that i need to surpass that number before i see it as achieved. Micro goals are small, specific and measurable targets that can help people and specifically me, achieve larger goals, such as weight loss. Setting micro goals can be beneficial because they can provide a sense of accomplishment and motivation, as well as help track progress and stay on track.

Weigh in today happened twice. I woke up got the kids ready and to school, i slept really badly last night and feel asleep late and woke up early so i was completely groggy and not with it.

When i weighed in first of all i was 115.2 kg which was -0.2 kg from yesterday.

After the school run i was still sore and tired from everything the day before, so i decided to recover in the Sauna blanket for an hour.

After that time i decided to weigh in again and i was 114.6 -0.6kg from earlier and -0.8 kg from yesterday.

One benefit of setting micro goals for weight loss is that they can help people break down their larger goal into manageable steps. For example, instead of setting a goal to lose 25 kg, I set a series of micro goals such as losing 5 KG in each phase. This can make the goal of weight loss less daunting and more achievable. And trust me weight loss is hard work, its depressing at points, and certainly my mental health is often impacted by it.

Another benefit of micro goals is that they can help me stay focused and motivated. When i set a goal and then achieve it, i feel a sense of accomplishment and more likely to continue working towards my larger goal. Additionally, by setting micro goals, i can track progress and see how far i have come, which can be a powerful motivator.

However, there are also some concerns with using micro goals for weight loss. One concern is that i may become too focused on achieving their micro goals, and neglect the bigger picture, i am very self deprecating on myself these days, and thats come from elements in my life over years. Another concern is that i become too fixated on achieving their micro goals, and become discouraged if i don’t achieve them as quickly as i had hoped.

Micro goals can be a powerful tool for weight loss, as they can help me break down my larger goal into manageable steps, stay focused and motivated, and track my progress. However, it was important to set realistic goals, and not to get too fixated on achieving them, and keep the big picture in mind.

Anyway, first micro goal is met, and i hope i just dont rebound above it again over the next few days!

Night folks