Distal Goal Progress Monitoring

Distal Goal: Small Steps = Big Change

Specific Goal My distal goal is to eat healthier by fasting 4 days a week for 16 hours, keeping calories under 1600 per day 6 days a week, drink more water and having at least one green vegetable with every meal in order to lose at least 8 pounds in 4 weeks beginning October 23 ending November 20.  
Measurable I will lose 8 pounds in 4 weeks according to my Smart Scale attached to my health watch. I will use a calorie counter to ensure success counting calories each day. Each meal had at least one green vegetable. I will use a fasting application to track my fasting hours and my fitness pal application to track calories. I will use an application to remind me to drink water every hour.Attainable I will monitor progress by keeping a food journal and counting calories through my fitness pal application.  I will weigh in weekly to determine if my strategies are working as I should lose at least 2 pounds per week.  
Realistic I have lost weight in the past and my body is able to lose about 2 pounds a week if I am on track with my eating. It is realistic to fast 4 days a week as I am working and very busy anyway. I find on the last day of the work week it is tough so I will allow myself this day to have a hot drink in the morning. 6 days a week is realistic to keep under 1600 calories per day and I can have one meal of my choice on the 7th day, although that doesn’t meal throwing my healthy habits out the window all day.Time-Based I have given myself 4 weeks for my distal with weekly check ups to evaluate progress and reflect to inform next steps.
What is it about this goal that interests me? ( This goal is important to me because I want to become a mom and I want to develop healthy habits to pass on. I want to be able to do things without weight holding me back. I am active but that alone cannot keep me healthy. During the lock down I had been in for months, I went back to old habits and I want to get back to a healthy lifestyle.  How will this goal improve my professional/ personal situation? My health is at risk by being obese. My health will improve through healthy eating and my body will not have to work so hard to carry around this amount of weight. I can reduce my risk for chronic conditions like heart disease and diabetes.

Proximal Goals / Monitoring System

Learning Zone:  October 9th to 22nd

Fasting: Between meals, as long as we don’t snack, our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy. We lose weight if we let our insulin levels go down. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat. Monique Tello, MD. “Intermittent Fasting: Surprising Update.” Harvard Health Blog, 10 Feb. 2020, http://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156.

Calories for my Body: Through discussions with a nutritionist and using the Noom application, to achieve a calorie deficit and lose weight I should stay under 1800 (adjusted from 1600 based on research).

Healthy Eating: Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. [1] Their low glycemic loads prevent blood sugar spikes that can increase hunger. “Vegetables and Fruits.” The Nutrition Source, 22 May 2019, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/.

Performance Zone: October 23rd to November 20th (4 weeks + Friday Final Weigh in)

eek 1Week 2Week 3Week 4
Proximal Goals: Eat under 1800 Calories Sat-Thurs

Fasting Sun to Thurs

Drink 2 liters of water per day

At least one green vegetables per meal  

Applications used for monitoring: 1. Noom – monitoring calories and vegetables per meal 2. Huawei Health (connected to my SMART Scale) – weight 3. Fastic Fasting – Time Fasting Periods and water reminders  

Reflection:
What were the successes?
– weight loss
– drinking more water (but still not enough)
– tracking in Noom and Fastic was easy during fasting days
– more vegetables eaten

What were the challenges?
– Sweet cravings in the evenings
– Food not being ready for when fasting period finishes
– Not getting home until 7:30pm some nights
– keeping under the calories on non-fasting days
– logging meals on non-fasting days

How did you feel physically, mentally and emotionally throughout the week?
– I felt lighter during fasting but then eating meals made me feel overly full.
– I felt better emotionally knowing that I am taking control of my diet.
– still having difficulty sleeping

What should be changed?
– planned meal prep
– healthier options to satisfy sweet craving (fruit, chia pudding etc.)
– Portions should be cut and spread out over the eating period.
– adjust fasting periods to sleep on an empty stomach and see if it helps with sleeping
– portion sizes need to be considered during eating periods

Next steps/adjustments:
– Food prep/plan the week including healthier sweet options
– Eating period ending by 8:30pm
– being researching healthy portion sizes

Weight October 23rd: 130.3 kg = 287.3 lbs.
Proximal Goals:
Eat under 1800 Calories Sat-Thurs

Fasting Sun to Thurs

Drink 2 liters of water per day

At least one green vegetables per meal

Walk 8,000 steps per day  

Applications used for monitoring: 1. Noom – monitoring calories and vegetables per meal 2. Huawei Health (connected to my SMART Scale) – weight 3. Fastic Fasting – Time Fasting Periods and water reminders 4. Fitbit – Monitor steps  

Reflection:
What were the successes? Fasting is amazing. I feel more regulated, lighter and in control of my eating.

What were the challenges? Portion sizes and meal prepping for my eating periods. Weekends were harder as I am home more often and not as busy.

How did you feel physically, mentally and emotionally throughout the week? I have felt proud of myself, happy and I have more energy.

What should be changed?  Meal prepping needs to be done, more frozed fruits and vegtables for if lock down happens, at home workouts planned for if the gym is locked down. Portion sizes need to be research and decided on by next week.

Next steps/adjustments:
– meal prep
– more frozen produce
– portion size research
– at home workout plans
Weight October 30th: 128.6 kg = 283.5 lbs.
Down 3.8 pounds!
Proximal Goals:
Eat under 1800 Calories Sat-Thurs

Fasting Sun to Thurs

Drink 2 liters of water per day

At least one green vegetables per meal

Walk 10,000 steps per day

Add in Exercise 3 times per week  

Applications used for monitoring: 1. Noom – monitoring calories and vegetables per meal 2. Huawei Health (connected to my SMART Scale) – weight 3. Fastic Fasting – Time Fasting Periods and water reminders 4. Fitbit – Monitor exercise  

Reflection:
What were the successes?
Fasting is becoming part of my routine. Meal prep was easier. I have communicated with my friends so they are supporting my journey by having healthy snacks available and working around my fasting period.

What were the challenges?
– need nutrition help
– forgetting to log all my meals
– choosing the wrong foods
– not exercising enough due to schedule

How did you feel physically, mentally and emotionally throughout the week?
I feel satisfied throughout the fasting period. I feel heavy after eating a big meal during my eating period. I haven’t been sleeping well when I eat before bed.

What should be changed?   
– fasting hours
– diet

Next steps/adjustments:    Fasting hours from 8pm to 12pm
– whole week meals and many preppped to stick to a nutritious and calorie concious diet
Weight November 6th: 282.2
Proximal Goals:
Eat under 1800 Calories Sat-Thurs

Fasting Sun to Thurs

Drink 2 liters of water per day

At least one green vegetables per meal

Walk 10,000 steps per day

Exercise 3 times per week  

Applications used for monitoring: 1. Noom – monitoring calories and vegetables per meal 2. Huawei Health (connected to my SMART Scale) – weight 3. Fastic Fasting – Time Fasting Periods and water reminders 4. Fitbit – Monitor exercise  


Reflection:
What were the successes?

What were the challenges?

How did you feel physically, mentally and emotionally throughout the week?

What should be changed?   

Next steps/adjustments:    
Weight November 13th: 281.0

Final Weigh in – November 20th =