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The Official Week 2 Monday Chat - "Why Quick Fix Diets Fail, etc."

From: ~TeresaLynn~

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To: ALL Edited: Jan-15 03:09 PM (1 of 137)

Why Quick Fix Diets Fail—How to Set Obtainable Goals

Welcome to week 2 of the New Year’s Challenge! This week we’re going to ask you to reflect on the goals you set forth for yourself this year. Approximately 90 percent of Americans make at least one New Year's resolution, and it’s no surprise that the majority choose weight-loss as their number one goal? This is also the time of year when you may notice all the articles and TV segments about quick ways to lose weight. And while those gimmicky promotions may sound appealing, fad diets aren’t the way to go. When it comes to permanent weight loss and long-term health, slow and steady wins the race. Learn more about why quick fix diets fail.

As you begin your journey of losing weight and leading a healthy lifestyle, it’s important to identify what your goals are and to make sure they are realistic. For starters, don’t stress over losing pounds, and instead focus on following the Meal Plans carefully, breaking unhealthy habits, and incorporating more exercise into your routine. Before you know it, you have already dropped a dress size! Share your goals with us and tell us how you plan to obtain them.

Today Lynn Grieger, registered dietician, is going to discuss how to set obtainable goals — and how to stick with them for good! Lynn has 20 years of experience in the fields of nutrition, wellness, and health. Lynn has an undergraduate degree from the University of Vermont, spent four years as an officer in the US Army, and then went back to school at Valparaiso University in Indiana to become a registered dietitian. She’s also a certified diabetes educator with additional training and expertise working with people with type 1, type 2, or gestational diabetes, as well as a certified personal trainer through the American College of Sports Medicine. Lynn also completed coaching training through Well Coaches and is a frequent freelance author for several print and online magazines.

So, let's get started! See you here, at Noon Eastern time.

From: ~TeresaLynn~

To: ALL Posted: Jan-11 11:49 AM (2 of 137)

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Don't forget to pop over to the Week 2 Weigh-in thread and post your weight for the week!

From: BeachVan

To: ALL Posted: Jan-11 11:55 AM (3 of 137)

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Here's the link to the weigh in for Week 2:

http://www.southbeachdiet.com/forums/south-beach-diet-community-challenges/topic/week-2-weigh-in-here-jan-11-jan-17#anchor-11

From: Dietitian_Lynn

To: ~TeresaLynn~ Posted: Jan-11 11:56 AM (4 of 137)

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Thanks, Teresa! It's great to be here during week two of the New Year's Challenge!

Abraham Lincoln said that "a goal properly set is halfway reached," and I completely agree. Without specific, action-oriented goals, we're like a boat without a rudder. Everyone here today shares one goal: to lose weight and keep it off. Let's look beyond that broad goal, and set realistic, obtainable, action-oriented goals that will guide us through each day and each week. When you set goals, keep the word "smart" in mind:

Specific

Measurable

Action-based behavior

Realistic

Timeframe

Instead of setting a goal to eat better, set a smart goal that gives you a specific, measurable road map for how you plan to improve your eating habits for the coming week. Instead of setting a goal to lose a specific amount of weight in the next month, set smart goals that focus on the action-oriented behaviors that will lead to weight loss, such as:

* following the SBD meal plan

* paying attention to the amount of foods you eat

* making sure you walk for 30 minutes a certain number of times each week.

Use a three-step process to truly benefit from goal setting: set smart goals, review your progress on your goals weekly, and build on that progress to set new smart goals. Le's use our time together to talk about the action goals you plan on putting into your life with the SBD program. Post any questions you have for me by replying to this or any of my posts. I'll do my best to answer any questions that are addressed to me that are posted by 1pm!

From: RetiredStatTeach

To: ~TeresaLynn~ Posted: Jan-11 12:00 PM (5 of 137)

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It is noon and I am checking in and ready to hear about setting reasonable attainable doable goals.

From: RetiredStatTeach

To: Dietitian_Lynn Posted: Jan-11 12:04 PM (6 of 137)

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So what I think I hear you saying is that it is better to set small goals rather than grandiose ones? My difficulty is that when I see 75 pounds to lose I look at it as virtually unattainable. So I guess my first goal is 25 pounds.

I noticed that you said check weekly - is it not a good idea to assess daily?

From: Rknrbn

To: ~TeresaLynn~ Posted: Jan-11 12:05 PM (7 of 137)

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Hi...checking in to hear about today's topic. I've weighed in over on the other thread. Had horrible week, and need to get myself back in check. Really off to a bad start to the challenge.

From: joell

To: BeachVan Posted: Jan-11 12:06 PM (8 of 137)

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This is my first time logging in. I am not sure about how to get the meeting. I am 83 yrs old and my weight today is 201 pounds.

From: Rknrbn

To: RetiredStatTeach Posted: Jan-11 12:07 PM (9 of 137)

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I agree with your comments. I, too, have a large amount of weight to lose. I tend to find that overwhelming and hard to focus on small goals.

From: Dietitian_Lynn

To: RetiredStatTeach Edited: Jan-11 12:08 PM (10 of 137)

In reply to this post

RetiredStatTeach wrote: "So what I think I hear you saying is that it is better to set small goals rather than grandiose ones? My difficulty is that when I see 75 pounds to lose I look at it as virtually unattainable. So I guess my first goal is 25 pounds. I noticed that you said check weekly - is it not a good idea to assess daily?"

It's good to have a long-range goal, so you know where you want to be in 6 months, a year, 18 months, or two years. But you're right to break that down into smaller weight-loss goals. Regular weigh-in is important, either daily or weekly. You really want to focus on action goals, those goals that will make the weight-loss happen--following the meal plan, exercise, and stress management.

From: SuperFatCyclist

To: Dietitian_Lynn Posted: Jan-11 12:08 PM (11 of 137)

In reply to this post

Hello all, it has been a tough couple of years for me. I have suffered from and had successful surgery for cancer, I also fractured 4 bones in my back 8 weeks after my cancer surgery. My cancer is testicular, which lowered my testosterone and I have been battling depression and weight gain as a result of extremely low testosterone. I have been messing around with my doctors on the correct dosage of the replacement testosterone I will be using. Now some good news, I have the correct dosage, and have kicked my pizza, burgers, fries, and my favorite beverage BEER, and am ready to get going on the road back to my hobby of cycling and getting back to doing some racing. I am very motivated, and I know that like a lot of us I have made several attempts at a program and sticking to it, and I guess like any challenge in life, that if you put your mind to it and decide that you will not be defeated you will have success. Best of Luck to everyone and remember that things could always be worse, and try to be thankful for all of the blessing in your life.

From: RetiredStatTeach

To: Dietitian_Lynn Posted: Jan-11 12:08 PM (12 of 137)

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Am I the only one here or am I in the wrong place...I don't seem to see any questions or responses.

From: winefairie

To: RetiredStatTeach Posted: Jan-11 12:09 PM (13 of 137)

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I agree with the "smaller" is better. I know this from business and time management. It is best to take a large project and break it down into smaller parts. When I've had my best success is not when I made my goal, "I'm going to lose 85 pounds". Instead, it was when I rewarded myself with a charm for my charm bracelet ever 5 pounds.

Now my goals revolve around healthy eating and changing my way of thinking to seeing this as way of eating for all it's rewards. I know when I focus my goal and think I have to deprive myself to reach it that I fail. But this way of eating and living isn't depriving me at all, it's giving me health and energy and a more positive image.

From: Dietitian_Lynn

To: SuperFatCyclist Posted: Jan-11 12:09 PM (14 of 137)

In reply to this post

SuperFatCyclist wrote: "Hello all, it has been a tough couple of years for me. I have suffered from and had successful surgery for cancer, I also fractured 4 bones in my back 8 weeks after my cancer surgery. My cancer is testicular, which lowered my testosterone and I have been battling depression and weight gain as a result of extremely low testosterone. I have been messing around with my doctors on the correct dosage of the replacement testosterone I will be using. Now some good news, I have the correct dosage, and have kicked my pizza, burgers, fries, and my favorite beverage BEER, and am ready to get going on the road back to my hobby of cycling and getting back to doing some racing. I am very motivated, and I know that like a lot of us I have made several attempts at a program and sticking to it, and I guess like any challenge in life, that if you put your mind to it and decide that you will not be defeated you will have success. Best of Luck to everyone and remember that things could always be worse, and try to be thankful for all of the blessing in your life."

Congratulations for taking the steps to improve your health and best wishes to you on this journey!

From: BeachVan

To: RetiredStatTeach Posted: Jan-11 12:10 PM (15 of 137)

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You are in the right place. You do need to remember to refresh your browser from time to time so that you can see the responses.

Linda

From: winefairie

To: ~TeresaLynn~ Posted: Jan-11 12:11 PM (16 of 137)

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I don't wanna weigh, I booboo'd over the weekend. (Ok, the truth is I forgot until after I got dressed and ate breakfast)

Lesson learned. I was skating on the beach over the holidays and did not truly assess the return of the cravings and thought I could nonchalantly go back to full on phase2. Nope. Not for me.

I am back on phase 1 for at least a week until my strange mid afternoon desire for bad foods has been slapped back into submission.

From: RetiredStatTeach

To: BeachVan Posted: Jan-11 12:11 PM (17 of 137)

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Thanks - I just got that figured out! I am little new to this thing.

From: ~TeresaLynn~

To: RetiredStatTeach Posted: Jan-11 12:11 PM (18 of 137)

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For me, setting mini-goals was important. That way, a larger amount to lose doesn't seem so daunting. But the behavior goals were more critical. Rather than the goal being that I'm going to lose 5 pounds this month, it was "I'm going to eat healthfully and exercise 4 days per week." That is something I can control - I can't actually control the scale!

From: winefairie

To: Dietitian_Lynn Posted: Jan-11 12:11 PM (19 of 137)

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Succinctly put. I'm printing it out and attaching to my fridge with certain bits highlighted.

Thank you!

From: Dietitian_Lynn

To: winefairie Posted: Jan-11 12:13 PM (20 of 137)

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Great idea, winefairie!

From: SuperFatCyclist

To: winefairie Posted: Jan-11 12:14 PM (21 of 137)

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Oh Yeah, I agree, I much prefer breaking things down into more managable smaller projects, we bought a 3,000 square foot repo house and have remodled it floor to ceiling, and not breaking it down into the right project at the right time we would still have about 600 things started and nothing finished.