I've always used Calorie King in the past as simply a food log. I've never really read the CK "program" or done the "plan". But I figured since I pay for the whole thing, I may as well read their step-by-step program and use some of their other tools besides the food diary.
One of their articles talked about setting goals. Of course I have weight loss goals but CK talks about setting other goals, specific goals about habits and lifestyle that help you get to your weight loss goals. The tool has you describe your goal, then state why the goal is important to you. You spell out the steps it will take to achieve the goal and then comes the good part. You MUST specify a REWARD for achieving your goal. Oh, and, uh, it's not a FOOD reward, people. :) You can set a frequency that you want CK to check in with you where you can record if you are on track or off track. E.g. you can check in daily or weekly, or whatever.
I set two goals using the tool.
To go without fast food for a month. (I'm not talking about Subway. I'm talking about KFC, Popeye's, McD's, pizza, etc. The BAAAAAAD stuff.)
Why is this goal important to you?
This is one of my biggest barriers to consistent weight loss. I think I really lack consistency. I've got to pick one thing and be consistent about it. This will prove (as I have in the past) that I have it in me to be consistent and disciplined.
What steps will you have to take to achieve this goal?
- Leave work every day with a snack.
- Run when I can in the evenings. This will make it less likely to stop for junk food.
- Have snacks in the car for after run.
- Text or call Jan/Catherine/Will when I'm tempted.
- Take water with me everywhere I go and/or keep water in my trunk.
Reward for achieving this goal
Take a day off work and go to the movies.
So, that's how it works. And every day I log into CK, I update my progress on that goal. Pretty cool. I set one other goal and that was to park on the top floor of the parking garage every day and use the stairs exclusively for the rest of the year. If I do that, I'm rewarding myself with some new running shorts. I know these are little things but the point is getting into the routine of setting goals, specific goals, writing them down, holding yourself accountable, and then rewarding yourself when you achieve your goals (with something besides food).