Focus on Goals

On By Suzanne@PictureRetirementIn Food

We all know how hard it is to maintain an ideal weight as we age. We lose muscle mass, our metabolism slows, our eating and drinking habits may change, we become more sedentary, our motivation wanes, and we lack focus. Even when we are committed to healthy habits, circumstances may present challenges.

My weight gain is almost always related to circumstances. The past two years have been riddled with distractions, change, and loss – and it all settled onto my waistline. I’d like to say I woke up one day 10 pounds heavier, but that isn’t true. I consciously accepted the extra weight and made excuses for not addressing it head-on. “It’s only four pounds, I can remedy that in a week”, I told myself. Four pounds became six, but most clothes still fit, so I didn’t pay much attention. Around ten pounds heavier, I began reaching for stretchy waistbands and loose-fitting shirts.

Moving back to Pebble Lane and having the security of the familiar made it easier to establish a healthy routine. Shopping at my local market, cooking in a kitchen I know well, and riding my bike to the gym at our neighborhood clubhouse feels good. With no excuses left, I made a commitment to lose ten pounds.

I am a goal-oriented person, and writing things down keeps me motivated. I created a chart to track my food intake, calories, and exercise, and diligently recorded my progress for five days. On day six, a friend called and invited us to try a new restaurant in town. I couldn’t say NO, I’m trying to diet, so off we went. The wheels came off, big time, and then I hit the reset button and started over. Like I said, it’s not easy.

Progress over perfection

Favoring progress isn’t a free pass to splurge each week, but it does remind me to allow myself grace when I stumble. I am making progress. I already feel stronger, lighter, and more energetic. Stating my goal out loud and writing it in this blog post provides a level of accountability that I need to stay on track.

On day twelve, my Mahjongg group shared a bottle of Prosecco during play time. I politely declined and quietly celebrated my willpower. Small victory, but worth celebrating.

I recently read an article in the New York Times written by Melissa Kirsch, entitled ‘Focus Point.’ The author discusses our inability to ‘lock in’ due to constant distractions and the challenges of accomplishing goals. Our devices and the constant distraction of quick soundbites keep us sidetracked, and our ability to focus becomes shorter and shorter. She spoke of an author friend who always seems ‘locked in’. He offers this advice.

“If you think of the end product, you’re toast,” he said, sort of, though he used an expletive in place of “toast” that we wouldn’t publish in The Morning. When endeavoring a big project, he said, your mantra must be, “I gotta move a little bit forward today,” rather than, “I must meet my goal.” This makes sense: How do you eat an elephant? One bite at a time.

This statement relates to his work as an author, but I believe it translates to the attainment of any goal. State the goal, focus on the steps, and move forward. I’ll add, be kind to yourself when the wheels come off, and keep trying.

The Plan

  1. Restrict calories to 1200 per day with an emphasis on low-carb, high-protein, no sugar
  2. Establish a consistent daily schedule for eating (3 meals + 2 snacks)
  3. Plan meals ahead, maintain an abundance of fresh vegetables and fruits
  4. Establish a consistent gym workout (3xweek) schedule tennis dates (2)
  5. Be mindful of cravings, adjust routine (wine at 5:00)
  6. Weigh in 2x per week.

My goal is to lose ten pounds by November 7, which is about 10 weeks from when I started. One pound per week should be realistic, but I am willing to accept that it may take longer. Especially since we have another Bourbon Trail road trip scheduled for late October. A caloric intake of approximately 1,000 to 1200 per day, coupled with moderate exercise, should get the job done safely.

A typical 1200-calorie day consists of the following: Breakfast – Protein Shake, Lunch 1 cup mango, 1/2 cup of cottage cheese, Snack 1 medium. apple, Dinner 8 oz chicken, 1 cup salad greens and toppings, 1 cup broccoli. Of course, the protein, snacks, and vegetables change each day, but basically, this is the formula that works for me. The photo below represents approximately 1,000 calories.

The last time I lost weight was during the Covid lockdown. I must admit that it was fairly easy, and I kept it off until last year when it started creeping back. What made it easy? Routine, Focus. Locking In. As you may recall, our days were uninterrupted by commitments, engagements, and distractions. There was literally nothing to do but focus on health and fitness – reading, exercising, meditation, meal planning, preparation, relaxation, and face-timing with friends. Now, the busyness of life itself is a distraction. Willpower is harder to come by, but motivation is in good supply, so I feel confident that I’ll succeed.

Disclaimer: This plan is not professionally certified and should not be used as a guide for weight loss. If you are considering a weight loss plan, please consult your physician or a licensed nutritionist for guidance. Health considerations should always be a priority when embarking on any changes in diet or exercise.

36 thoughts on “Focus on Goals”

  1. Very inspiring Suzanne – I lost 5kgs (11lb) several years ago and managed to keep it off through all the hip stuff and the op and covid etc…..but the last couple of years have brought the weight slowly back again and it’s really hard to inspire myself to do the work to get it off again. I’m still figuring out if I want to live with it or begin the diet and extra exercise needed….. you’re right about the small bites (in more ways than one!)

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    1. Hi Leanne, I honestly felt healthy with the weight gain, but when my waistline started to disappear and my favorite items of clothing no longer fit, I found motivation. I don’t want to buy new clothes or live in stretch pants, so here I am. If you decide to take action, my advice is to start with a small goal and take baby steps. Have a great week.

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  2. I agree that you must have the will power and a routine to successfully lose weight. Oh, and a scale. I am missing all three “ingredients” at the moment. And the distractions are huge due to our lifestyle. Unfortunately, I’ve been gaining weight as well and am lazy to do something about it. I could blame getting older. Or feeling unhappy at times…Or not having a scale to watch potential progress.

    That being said, now that we’ve decided to take it easier and plan to revisit places we are familiar with and campgrounds that offer some comfort, it is the perfect time to pick up walking and exercise. And eating less.

    I like your meal plan, but it would keep me hungry. We already eat a lot of vegetables and cut out sugar, but I have a hard time with the carbs as bread and pasta are staples in our diet. I’d kill for Brussels sprouts or seafood right now, but some things are just not available here.

    Sending you success with the goals – one step (or pound) at a time!

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    1. Liesbet, I imagine that nomadic travelers, or folks who live non-traditional lifestyles, have great difficulty maintaining consistency in any part of their lives. I tend to eat a lot more carbs when traveling, because that is typically what is available and cheaper than a healthy, balanced meal. Eating carbs and sugar only makes me crave more, so it’s a vicious cycle. Oddly enough, I feel full on the diet as protein agrees with me.

      I’m glad you have decided to revisit some ‘comfortable’ camp sites. We all need to find our ‘center’ and reset once in a while. Take care.

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  4. You’re admirably focused on achieving this so I am sure that you will. I sympathise with the reasons that lead to weight gain for you. I find mine fluctuates, especially as we do so much travelling (and I don’t believe in restricting myself while on holiday!) I’ve learned now how to drop a few pounds between each trip so I maintain a steady and fairly healthy weight, but it wouldn’t be a bad idea to lose a few more pounds 😀

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    1. Hi Sarah, I typically follow a similar rule (lose a few pounds between trips), as I also do not restrict calories while traveling. I depend on constant motion to keep things in check. Somehow, it caught up with me these past two years. With three b2b cruises coming up in March next year, I need to get ahead of things, or I will continue to compound the problem. Making time for healthy improvements is always a good idea. Thanks for stopping by.

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      1. Oh my, Suzanne, you’re singing my song! In the almost 5 years we’ve lived here, I’ve gained 20 pounds! Its horrible, my knees ache, I bought many new clothes, etc. I tried WW again to no avail. I work out at the gym 3x week (1 hour classes), I still walk etc. I cannot lose an ounce. I would die on 1200 calories a day. I don’t even drink alcohol! I’ve always had a low metabolism.

        I loved reading about your focus and strategies. If I could lose 15 lbs, I would be satisfied. But, had I not been working out consistently over the last year, I could have never walked as much as we did in Yellowstone. I’m much stronger, etc, but some weight needs to come off. I may have to accept my body at 65 and keep at my goals for fitness. I love the idea of Locking In, and I feel I feel I have that kind of focus. Now if I could just convince my body…

        Have a great week, thanks for the great post!

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      2. Hi Terri, I have been trying to ‘shock’ my metobolism and it seems to be working – interval training at the gym, weights, protein, fruits and veggies. So far, I have not felt hungry, although I still have cravings at certain times of the day. I can finally watch Malcolm enjoy a glass of wine without pouring one for myself, so that’s progress. I feel for you, but don’t give up. Your body will respond.

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  5. I admire your discipline and commitment to good health! You are inspiring! I struggle with my weight. I like your advice to focus on the steps – and not the end goal. Good luck with your journey!

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  7. You are an extremely focused lady. I don’t have your self discipline but I tend to be skinny. I could use the same principle for learning Portuguese…or Polish. I’m on the last day of my Polish adventure xx

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    1. Hi Jo, I think ‘focus’ can be applied to any goal. When you make a plan, construct mini-goals, and reward yourself for progress, you can’t go wrong. Can’t wait to hear about your travels. You are certainly in the right place to learn Portuguese! Find a chat group or just a friendly local. I’ll bet there are lots of folks who would love to help.

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  8. Your goal sounds both healthy and realistic. The last time I put myself on a weight loss regimen, it was to lose about 10 pounds before an upcoming event. I established a reasonable timeline (like you have) and found an eating plan that worked for me (I do best with intermittent fasting). It worked and three years later, I am still at my goal weight. Now, I weigh myself daily and make adjustments if I see issues cropping up. I am not nearly as focused as you are so I know you’ll do well.

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  10. Suzanne,

    I am infuriated when my clothes no longer fit. I have gone through a Nutrisystem program twice with some success, but, before long, bad habits (and beer) creep back in. The problem is that at 6′ 4″, I grew up as a beanpole and could eat anything–can’t do that anymore. I August, I’d had enough and got a prescription for Zepbound (GLP-1). After six weeks, I’ve lost 24 pounds. My clothes fit, and my feet thank me greatly. I’m looking to lose 5-10 more, then go on a maintenance dose as long as I have no side effects. So far, I feel better than ever. I have no advice for you except to focus on the process instead of the outcomes and you’ll do fine. Have a great week, and let us know how it goes. Joe

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  11. Hey Joe, I’m not tall (5’4″), but I was always a wiry kid. Even when I married Malcolm at 33 my FIL used to tease me that I could eat as much as he and not gain weight. He always said it would catch up with me, and he was right.

    Congratulations on the weight loss. I’m sure it wasn’t easy, even with a little assistance. Thanks for the vote of confidence. Two weeks in, and I’m still feeling good about things. Trying to shock the old metabolism takes time. Malcolm is experiencing a ‘sympathy weight loss’ alongside me without even trying. He cracks me up.

    Have a great week.

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  13. Writing down goals makes them so much more tangible and attainable. I have no doubt you’ve got what it takes to succeed Suzanne. This time last year I broke my ankle and I whacked on the weight in the coming months. It prompted me also to really look at my eating choices etc. A year later I’ve lost weight and I’m feeling fit and well. Great motivating post Suzanne!

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  14. I’m thinking I need to use the same approach to the house build…. but more like, “we’re moving forward this week (even if it’s just a locked in next step!)”

    I applaud you for tackling the weight loss and highlighting for me the weight creep, which I’m experiencing right now. I had lost 15 lbs with the trauma last year. I joked that, “it’s the one thing I was happy to lose to Helene.” Five pounds has crept back on and I need to stop the creep, at least. For me that means watching the snacking, which I’ve started to use as a way to self-soothe. Thanks for the motivation.

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  15. My Retirement Reflections's avatar My Retirement Reflections

    I will be your biggest cheerleader, Suzanne! Having just fought and won this battle, I know how wonderfully helpful it was to use blogging as a way to force accountability while also receiving encouragement.

    The biggest life changer for me, even more so than the weight lost, was the change in my mental state. I feel free from the battle, and am at peace with the changed lifestyle tradeoffs required going forward if I wish to remain at my hard fought and current weight.

    There are lots of things that I’m now more excited about than food, starting with the fun of clothes shopping.

    You can do this, and we are here to support you and pick you back up as needed. 🙂

    Tamara / My Retirement Project

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  16. You’ve got a plan and from what I can tell that’s more than half the battle. I wish you well in your weight loss journey. I look forward to a follow-up post about your experiences during the process of losing weight.

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    1. Ally, the report from yesterday would include: felt a bit dizzy on the tennis court, but eating a few orange slices and putting ice cubes down my back restored energy. Weight loss is on track. I think the plan is good. Sticking to it requires willpower, and we are having dinner guests on Saturday, so that will be an interesting test.

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  17. I think you always look great! But yeah, it’s easy for a couple of pounds to turn into 10. And then it becomes much more of a challenge. Sounds like you have a plan that works well for you! Being healthy is always a prime motivation for me to eat well and exercise daily, but if I’m not “aware” I can gain a couple of pounds even eating healthfully, lol.

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    1. Thank you, Laurel, that is a sweet thing to say. I have friends in their 80’s, and I aspire to be like them in ten years – fit and active! They all attribute their good health to exercise and a balanced diet. That is my mantra also, but sometimes I allow myself a pass when we travel – still learning to moderate, without denying myself local indulgences. Refusing to acknowledge the weight gain was the problem this past year and a half. I had an attitude of, if I don’t step on the scale, it didn’t happen.

      Thanks for stopping by. I hope all is well with you guys.

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