Is your approach SMART?

[JerseyGirl1969]

So, I've been looking at my plan from a business perspective and here's what's on my mind.

One can evaluate a business goal by the SMART acronym. So I've been evaluating...and am suggesting we all ask ourself, is my approach:

Specific
Measurable
Attainable
Reasonable
Timebound

For me, it is:
Specific: diet planned within expectation of output/input and carb limit
Measureable: evaluated against weekly/monthly goals
Attainable: I've set my goals so they are appropriate to my frame and body
Reasonable: I've set my diet and exercise in a way that works for me and my lifestyle
Timebound: I have a goal of final weight loss in <1 year

My specifics:
My weight fluctuates around 270. My goal weight is 160 for a loss of 110lbs.
My activity burn is approximately 600-1000 day 5x a week
My AMR is 3100+ 5x a week and 2200 2x a week
My intake is 1500-1900 daily
My carb limit is <15g
My weekly deficit is 12,800 calories which approximates a loss of 3.6lbs a week, which translates into 8 months time
I allow for a 4 month flexibility in achieving this goal.
I've scheduled my weekly activities with 2 days rest included.
I've planned a convenience menu, a clean foods menu, and a shopping list with some flexibility, but contained intake and carbs.

So, my goal is that between November 2010 and March 2011 I will achieve my goal.

The only thing getting in my way is medical weight loss resistance which doesn't seem to have an answer. But I'll keep plugging away. Tenacious is my middle name ; ).

[cjmobxnc]

Originally Posted by JerseyGirl1969

The only thing getting in my way is medical weight loss resistance which doesn't seem to have an answer. But I'll keep plugging away. Tenacious is my middle name ; ).

What do you by "medical weight loss resistance"? Have you been checked to see if you are a T2 diabetic? Most T2's are insulin resistant, and that has a big weight in not being able to lose weight.

[JerseyGirl1969]

I'm not diabetic but I was insulin resistant 70lbs/3 years ago. They are not the same thing, IR can be a precursor. I haven't been able to climb over the wall around the 260-275 lb mark, inspite of managed carbs and intake.

I believe I have Syndrome X. My endo has suggested potentially adding Metformin, but I haven't gotten on board with that yet.

[nolcjunk]

Good plan. Although having November as the starting range for your goal is a bit early because that would mean around 15 pounds per month.

I would urge you to stay closer to the clean foods menu. Bars/shakes/other lc replacement foods tend to trigger people, cause stalling, and cheating, which I know you have posted about battling with and that causing problems for you in terms of weight loss.


I know many people have repeated this often but if you stop eating sweet things you will no longer crave them, lc or otherwise.

good luck

[JerseyGirl1969]

The whole point is a plan that works for you and I have one I can live with and not binge.

The November goal is simply mathematical.

[cjmobxnc]

Originally Posted by JerseyGirl1969

I'm not diabetic but I was insulin resistant 70lbs/3 years ago. They are not the same thing, IR can be a precursor. I haven't been able to climb over the wall around the 260-275 lb mark, inspite of managed carbs and intake. I believe I have Syndrome X. My endo has suggested potentially adding Metformin, but I haven't gotten on board with that yet.

You're right, IR can be a precurson to T2, and also being hypoglycemic can be a precursor to T2. What exactly is Syndrome X? I don't believe I've heard of it before.

[JerseyGirl1969]

Metabolic Syndrome or Syndrome X
Metabolic syndrome - Wikipedia, the free encyclopedia

I don't have the apple shape though (very much hourglass) and my cholesterol is perfect. But I've had my thyroid tested (sluggish within normal) and generally, when I stay on plan, don't lose weight easily inspite of the #s.

[cjmobxnc]

Originally Posted by JerseyGirl1969

Metabolic Syndrome or Syndrome X
Metabolic syndrome - Wikipedia, the free encyclopedia

I don't have the apple shape though (very much hourglass) and my cholesterol is perfect. But I've had my thyroid tested (sluggish within normal) and generally, when I stay on plan, don't lose weight easily inspite of the #s.

thanks for the link. I understand it now. Do you also have the PCOS? That is one thing that I don't have to worry about, because I had a hysterectomy in 2005, before I was even diagnosed with T2. I have to wonder if I would have developed PCOS when I was diagnosed with T2 if I hadn't had the hysterectomy. Makes me think......

[JerseyGirl1969]

no pcos

[lilly29]

Originally Posted by JerseyGirl1969

The November goal is simply mathematical.

It may be mathematical, but it tends not to be linear in that way. As you lose weight, your loss will slow, and most people hit stalls as their bodies dislike having homeostasis interrupted.

I think your plan looks fantastic, but I'd urge you to set a more realistic timeframe to reach goal, so you can appreciate your loss and hard work without being disappointed should November arrive and you've not met this very ambitious if not impossible goal.

[Gweebles]

I hear too much about SMART goals at work! OWWW MY BRAIN!!!!!!!

[JerseyGirl1969]

True, Gweebles, but I wonder how many don't really plan out their weight loss and subsequently fail to achieve it?

[Gweebles]

Originally Posted by JerseyGirl1969

True, Gweebles, but I wonder how many don't really plan out their weight loss and subsequently fail to achieve it?

I don't plan. Just like at work, I spazz out when things don't go as planned. I just "do"! Drives my manager crazy.

I used to plan every bite I put in my mouth when I did "Deal A Meal" and I wind up obsessing with it. I guess it would work with some, but others it becomes overwhelming.

[peanutte]

It's good to have a specific idea of how much weight you want to lose. Dr. Atkins even says as much. You can plan a goal weight, but nobody is able to lose weight on a specific schedule. It's just not something that can be guaranteed in any way. You can hope for two pounds a week and you might get three...or you might get half a pound. You just don't know.

It seems to me the energy where planning is concerned should go toward how to get there rather than when. Plan to stay on-plan, even during weeks when your losses are behind schedule. Plan to stay committed even when the calendar says you "should be" further along than you are.

[HerBoudoir]

I can't do a timetable per se - my weight loss is fairly slow, and it's just easier to eat low-carb-healthy day to day with my HEALTH being the journey.

[Mayberryfan]

I agree with SMART except for the timetable. You cannot control how quickly or slowly you lose. You can do everything right, and still not lose as quickly as you'd like.

A timetable or outcome goal can be helpful when you are able to control all the varibles. Progress goals are best for weight loss. By that, I mean you can control what you eat and how much you exercise. The outcome will arrive in it's own time.

[Shimmer]

Originally Posted by Gweebles

I hear too much about SMART goals at work! OWWW MY BRAIN!!!!!!!

Uh-oh, there's another program out there??? Don't let my employer know or that will be the next thing we have endless meetings about

[HerBoudoir]

Originally Posted by Mayberryfan

I agree with SMART except for the timetable. You cannot control how quickly or slowly you lose. You can do everything right, and still not lose as quickly as you'd like.

A timetable or outcome goal can be helpful when you are able to control all the varibles. Progress goals are best for weight loss. By that, I mean you can control what you eat and how much you exercise. The outcome will arrive in it's own time.

I think the only goal when it comes to TIME is to make goals like "I will stay completely on plan for a one month period of time" and reward with something like a pedicure. Or that during this time period, you will walk so many miles.

I'd have loved to be at goal by my October wedding but it's unlikely. No biggie - I feel SO much better eating like this.

[peachy]

Originally Posted by HerBoudoir

I think the only goal when it comes to TIME is to make goals like "I will stay completely on plan for a one month period of time" and reward with something like a pedicure. Or that during this time period, you will walk so many miles.

I

I have a date in my mind of when I'd like to be at my goal weight, but that's not really in my control. I can control what I eat and how much I exercise. I don't know if the SMART model will suit you over time. Remember, weight comes off much slower as you get to goal. Don't set yourself up for failure.

[HerBoudoir]

Originally Posted by peachy

I have a date in my mind of when I'd like to be at my goal weight, but that's not really in my control. I can control what I eat and how much I exercise. I don't know if the SMART model will suit you over time. Remember, weight comes off much slower as you get to goal. Don't set yourself up for failure.

Oh I'm purely pragmatic about the loss. I am eating this way because I totally buy that it's a lot healthier for me plus I feel great.

And besides, I just had delicious roasted chicken thighs with skin and a little of the fat drizzled over for dinner. If I was trying to lose weight by eating low fat it would have been a dry chicken breast.

[Mayberryfan]

Yep! Saying you'll stay on plan for a month and reward yourself is still a process goal. You have control over it. It's not like saying I will weigh 10 lbs. less in 30 days. Like someone else said, that kind of goal is setting yourself up for failure.

[Blood Sugar 101]

The only problem I see with this approach is that you don't have a contingency plan. Because you have put in great efforts in the past without getting the results you would logically expect, I think you should build in to your plan what you will do if you do everything as planned but don't get results.

Metformin is one thing worth trying. Byetta another. I have seen it produce dramatic weight loss in friends who could not lose no matter what else they tried. A good evaluation with an endocrinologist at a major medical center would help too. They can evaluate you for rarer conditions we don't hear about online.

Finally, in answer to another post. Avoid the bars, shakes etc, because they probably ARE turning into carb in your body. Eat as clean as you can so that if you don't lose you'll know that it wasn't because you were eating high carb thinking it was low.

[JerseyGirl1969]

Thanks, but I really wasn't looking for input into my program with this thread.

[nolcjunk]

Originally Posted by JerseyGirl1969

Thanks, but I really wasn't looking for input into my program with this thread.

I;m sorry but what were you looking for? You laid out your plan using that acronym and that leads to the obvious conclusion that you wanted some input on it.

If you don't want any opinions may I suggest that you write that next time.

[JerseyGirl1969]

I used myself as an example only, but the focus of the thread was on developing a SMART plan. That's all.

[JerseyGirl1969]

Originally Posted by nolcjunk

I;m sorry but what were you looking for? You laid out your plan using that acronym and that leads to the obvious conclusion that you wanted some input on it.

If you don't want any opinions may I suggest that you write that next time.

I shouldn't have to, it's clear from what I wrote. Is "your" approach SMART?

For myself, I am satisfied with my current program. I've set a path before me that could lead by adherence to success. I've created a program that has wiggle room in both results, timing, and flexibility in foods. What didn't work for me was not having things set very specifically within my calories and within the plan. Granted, this can be due to my syndrome, but still....

[ViolaVixen]

Originally Posted by HerBoudoir

I think the only goal when it comes to TIME is to make goals like "I will stay completely on plan for a one month period of time" and reward with something like a pedicure. Or that during this time period, you will walk so many miles.

I'd have loved to be at goal by my October wedding but it's unlikely. No biggie - I feel SO much better eating like this.

Totally agree with this. The key to setting goals is setting them a way using factors that are under your control - ie a set number of miles to walk a week, or a set number of average carbs a week - these kind of things are completely attainable because you are in control of whether or not you do it. Whether or not you lose 15 pounds in a month is absolutely out of your control. If you don't achieve it you might feel like you 'failed' although you did your absolute best in realms you had control over.

All of us here are only using our experience to try to help you tweak what could be a fantastically successful plan. The idea of "SMART" is also a great idea to share but since you included your details it's natural that input will be given. Why not make a good thing even better?

[Kiley2801]

Originally Posted by JerseyGirl1969

Thanks, but I really wasn't looking for input into my program with this thread.

If you are just looking for a way to express yourself without getting any input, have you thought about starting a journal in the journals section? Or maybe a blog?

When you put things out on a public message board, people are going to comment. That is the nature of a message board.

[Joy-FL]

I get what she was saying. It's an invitation. Here's mine:

Specific - No. It's Atkins but I'm terribly lax about counting and such.
Measurable - No. I picked a goal here just because we're supposed to.
Attainable - Yes. If I keep going I'll lose weight.
Reasonable - Yes. I'm not aiming for 80 lbs.
Timebound - No. I'm on the plan indefinitely.

According to managers everywhere, I am doomed to failure!

[ViolaVixen]

Originally Posted by Joy-FL

I get what she was saying. It's an invitation. Here's mine:

Specific - No. It's Atkins but I'm terribly lax about counting and such.
Measurable - No. I picked a goal here just because we're supposed to.
Attainable - Yes. If I keep going I'll lose weight.
Reasonable - Yes. I'm not aiming for 80 lbs.
Timebound - No. I'm on the plan indefinitely.

According to managers everywhere, I am doomed to failure!

LOL I'm a musician so I don't have a manager, is SMART some kind of business model? Maybe why that whole element of it went over my head! But it's really not a bad idea, I implied it to my own goals both fat loss and music alike, just instinctively.