Random Poll o' the Week: Mini-Goals

I'm a big fan of them. For those who aren't familiar, a mini-goal is a small, usually realistically attainable goal which is a step toward a larger, long-term goal.

In my opinion all post-ops should work primarily with mini-goals on a day to day basis. They make you feel good because you get the joy of progress pretty quickly.

So...do you have mini-goals? If so, what are they?

To take one day at a time.........Remember I am only human and can make mistakes.....and to forgive myself should I make one................To make smart food choices daily!

I am a pre-op but my goal is to lose 9 lbs so I can be under 300lbs by my next surgeon consultation.  I also am working on not eating and drinking at the same time (a lot harder than I thought). 

That is so wonderful you are working on not drinking while eating already. I am 5 months post op and still struggle with it at times. I wish you much success and happiness.

To improve my physical endurance. I am trying to get to a  point where I am burning 1000 calories a day on a regular basis. I am also revising the amount of calories I am taking in every day. I need to be no greater  than 800 but am running 800-1000 right now.

So those are my mini goals for now :)

Thanks for keeping things lively on OH !!

Questions:

1. Are you talking about burning 1000 calories a day total or 1000 calories ABOVE your resting metabolic rate? I suspect its the latter because, as a man, you likely burn way more than that just breathing every day.

2. How far out are you. If you're aiming to burn 1000 additional calories, I suspect taking in 800 is far too few, especially for a man. Your body will likely stall with a huge deficit.

I was referring to burning 1000 calories at the gym alone. Usually takes 90 minutes of moderate intensity to get there.

I am 5 months out and eat about 800 calories a day. 

You have got me thinking now. What you said makes sense. I will probably kill myself not taking in enough calories. I suppose I can go back to adding milk to my protein shakes.  I drink 4 a day and if I am mixing them with skim milk that will be 200 calories per shake. Then with my regular food added to the daily caloric intake I  should max out around 1200 calories. That should reduce the deficit you mentioned.

Does this make sense ?  I will be interested in what you have to say :) 

I think if it's do-able for you, that's a good idea. You don't want an astronomical caloric deficit and if your workouts include strength training milk has the perfect balance of protein and carbs for both prep and recovery.

In my typical blunt fashion.

If you are burning a 1000 calories at the gym and are only taking in 800 you are going to screw yourself.  Your metabolism will slow down and you will stall big time.

Also don't set a calorie goal at the gym  that makes it a punishment.  Set physical goals and come up with a healthy routine that keeps you working towards a goal and you can build upon.

I typically spend 2 hours M-F mornings at the gym and don't look at my calories burned until later in the day so I know what I need to take in to keep my body happy.  Pushing yourself to a specific burn goal may actually lead you to injury.

Try goals like I am going to do 30 minutes cardio and 1 hour weights or some combination.  Remember your body will become more efficient at doing an activity so if you are doing 90 minutes cardio now and burning 1000 calories in a few months it may take you 2 hours. 

Also what are you using to gauge your burn rate?  Unless it includes a HR and uses advanced caloric burn formulas into account it is probably going to be WRONG.  The calories burned on all the cardio equipment are averages based a a healthy semi fit person for that age, all of which we typically don't fit.  If you are doing weight training you will have a lower burn rate during the activity but you will continue to burn as your body repairs and builds new muscle.

Take it from someone who started with these bad habits and works daily to overcome them do not try and negate your calories consumed with gym workouts.  If you do this you will eventually Crash, Stall, and srew up your metabolism.

Research Resting Metabolic Rate, and get away from the 3500 calorie burn to lose a pound logic because it doesn't work that way all the time.

wow .. I wish to sincerely thank you for your advice.  I will follow what you said and stop killing myself. I certainly dont want to kill my metabolism...afterall thats why Iam working out the way I am.

I realize that all the cardio machines dont give an accurate depiction of actual calories burned. I just use that as something to gauge myself. Some people gauge it by time.. some by heart rate .. I do it by calories.

But I will take another look at how I work out and incorporate your advice accordingly.

Once again, I appreciate your help.