Week 1 (January 29-February 4)
Proximal Goals for the Week:
1) Lose 1-2 pounds this week (DONE!)
2) Get reacquainted with my WW meeting and program. (DONE!)
3) Conduct research (DONE!)
Performance Phase
Nutritional Intake
Erika's Lunch Salad
Grilled Veggies
Change in
Weight
-2.2 lbs
Self-Reflection
This week I dove back into the principals of the WW program; I reentered the learning zone. I re-read the literature that comes with the program and logged into my WW app after more than 2 months. Please click on the link below to read my Blog entitled Getting reacquainted - WW explained. As a science teacher, the program makes sense to me, since it encourages fruits, veggies and lean proteins and limits carbs and fats. I spoke with my WW leader, who I believe is a professional, and she stressed the importance of taking the time to plan what your weekly goal is as well as how you will achieve it. This stuck with me since it completely compliments the Self-Regulated Learning process. It's through planning, reflection and adjustment, that success happens.
"If you fail to plan, then plan to fail."
-Linda from WW
This week I was able to follow my plan ensuring I am accountable for my nutritional intake, and I was able to accurately track what I consumed. I also took time to plan my work snacks and lunches. Normally, I would grab what is most convenient and this would often be a poor food choice. However, I was mindful of this, and I applied what my WW leader meant by failing to plan your daily meals, then you can be sure to expect to fail your goal especially if this behavior is repeated.
My performance zone is not perfect, however. I am dealing with self-regulation issues specifically related to weight loss. In order to help with this, I will be reading an article written by Justin Kompf entitled Self-Regulation Strategies for Barriers to Weight Loss. I will be reflecting on this article in my week 2's blog, and I will be incorporating some of the strategies that apply to me specifically by week 3.
Week 2 (February 5-February 11)
Proximal Goals for the Week:
1) Lose 1-2 pounds this week (DONE!)
2) Drink more water and record in chart (DONE!)
3) Read: Self-Regulation Strategies for Barriers to Weight Loss by Justin Kompf and reflect/apply strategies for week 3. (DONE!)
Change in
Weight
-1.2 lbs
Nutritional Intake
Erika's Lunch Salad
Homemade Pizza
Self-Reflection
Research
Learning and applying self-regulation strategies are at the core of the article entitled Self-Regulation Strategies for Barriers to Weight Loss by Justin Kompf (2017). The following obstacles to weight loss are outlined in the article, and I can identify with all of them:
1) Lack of Accountability and Support
2) Lack of Willpower
3) Emotional Eating
4) Lack of Exercise
More importantly, applying self-regulated strategies to prevent these obstacles from overtaking the goal of weight loss is what is encouraged and proven to support success. For my complete reflection on this article please click below to read my blog entitled My Reflection on: Self-regulation strategies for barriers to weight loss.
The table that I am presenting here is an extension of what Kompf presents in his article. My aim is to make it my own and link it directly with what I have been learning about self-regulated learning in this course.
"Individuals who are attempting to engage in weight loss efforts should identify which barriers are personally relevant to them and then create self-regulation plans to overcome high-risk situations where lapses in self-control are likely"
- J. Kompf (2017)
References:
Kompf, J. (2017). Self-regulation strategies for barriers to weight loss. ACSM’s Health & Fitness, 21(6):27-32. Retrieved from https://journals.lww.com/acsm- healthfitness/Fulltext/2017/11000/SELF_REGULATION_STRATEGIES_FOR_BARRIERS_TO_WEIGHT.8.aspx
Locke, E. A., & Latham, G. P. (2006). New directions in goal-setting theory. Current Directions in Psychological Science, 15, 265-268.
Pychyl, T.A. (2009, August 3). iProcrastinate podcast: Self-regulation: Goal setting & attention (tips to reduce procrastination) [Audio podcast]. Retrieved from: http://iprocrastinate.libsyn.com/self_regulation_goal_setting_attention_tips_to_reduce_procrastination
Schunk, D.H. (2001). Self-regulation through goal setting. (ERIC/CASS Digest ED462671). Retrieved from https://files.eric.ed.gov/fulltext/ED462671.pdf.
Wolters, C. A. (2003). Regulation of motivation: Evaluating an underemphasized aspect of self-regulated learning. Educational Psychologist, 38, 189-205.
Zimmerman, B. J. (2002). Becoming a self-regulated learner: An overview. Theory into Practice, 41, 64-70.
Zumbrunn, S., Tadlock, J., & Roberts, E.D. (2011). Encourage self regulated learning in the classroom. Metropolitan Educational Research Consortium (MERC), Virginia Commonwealth University. Retrieved from https://scholarscompass.vcu.edu/cgi/viewcontent.cgi?article=1017&context=merc_pubs
I spent a significant amount of time in the learning zone this week. I learnt that I am not taking in enough water and my attempts to track are not always accurate. I am a stress eater and this came to fruition when I was at the clinic this week; choosing McDonald's as opposed to a packed lunch or even a healthier fast-food option.
After reading the article written by Kompf, I outlined my personal barriers to weight loss and I set up some self-regulation strategies to help keep these barriers at bay. I am applying them this week and onwards.
I was accountable for, and tracked all my food intake this week even on my more difficult days. My choices were not always perfect, but I owned my choices and was aware of the consequences in choosing them.
After this week's research, I will apply the self-regulation strategies outlined in the table above. Looking to next week I will review Canada's new food guide, blog posts, recipes and motivational quotes.
Image taken from Spotebi (2019). Retrieved from: https://www.spotebi.com/workout-motivation/practice-self-control/
Week 3 (February 12-February 18)
Proximal Goals for the Week:
1) Lose 1-2 pounds this week (NO)
2) Drink more water and record more accurately. (DONE)
3) Apply self-regulation strategies outline in Week 2's research.(DONE)
4) Research: Canada's New Food Guide Blog (DONE)
5) 2 new Recipes to incorporate (DONE)
6) **Weight Loss Bloggers (My Reflection) (DONE)
Change in
Weight
-0.2 lbs
Nutritional Intake
Ginger Tea
1) Grate 4cm fresh ginger and place it in a teapot.
2)Add 1L of boiling water and allow it to infuse for 15 minutes.
3) I liked to drink it cold with cold water added to it.
4) When warm, add a bit of milk and some sugar for a real treat.
WW Cabbage Soup
Image taken from:
Genious Kitchen (2019, February 12). WW 0 Point Cabbage Soup. Retreived from: https://www.geniuskitchen.com/recipe/ww-0-point-weight-watchers-cabbage-soup-128956
Self-Reflection
D
I
S
T
A
L
By March 5, 2019 I will lose 5 - 10 pounds through careful monitoring of my nutritional intake.
GOAL
...Revised
JUSTIFICATION
The timeframe set out for the completion of my inquiry project is 5 weeks. If I am to lose 1 to 2 pounds per week, which is the healthy recommended rate of weight loss, then my goal should actually be a range which reflects this. Therefore a goal of a weight loss between 5 to 10 pounds is what I am working towards.
I also need to understand my limitations that have become part of this process which include that I am recovering from pneumonia and that realistically, physical activity is hard at the moment. I am determined to continue healthy nutritional intake but without physical activity, I will have to accept weight loss in the lower part of my range. Regardless, I am still proud of this goal and I am working hard towards it.
Research
This week I looked into analyzing Canada's new Food Guide, explaining how WW structures tracking weight loss and how this links to SRL, and how other people's weight loss journeys could help motivate me through the ups and downs I am facing on a daily basis.
WW's Guidance is Rooted in Self-Regulated Learning Strategies and SMART Goals
At my WW meeting this Tuesday, I received their "new" Success Story tracking booklet. As I looked through the pages, I immediately noticed that they have used SRL as the platform to promote success. Here are 3 pages from this booklet and I am outlining areas where SRL is used.
Key SRL Words from this page:
Specific
Evolve
Check-in (Reflect)
Focused
Goals
Key SRL Words from this page:
Success
Goals
Commit
Goal-Setting (SMART)
Realistic
Flexible
Assessment
Adjust
Tracking Tool:
Every month there is an area where goals can be listed. After every week, a REFLECTION is encouraged. Although rather brief, the fact that reflection is built in is key to SRL so that changes can be made the following week if and when necessary.
Reference:
Wellness that Works (2018). Success Story Booklet.
Canada's new Food Guide
Click here to read my full Blog on the changes to Canada's Food Guide, my thoughts and implementation ideas.
The Concept of "Enough"
Click here to read my full Blog as I reflect on the concept of "Enough" and how it applies to my personal inquiry and SRL as a whole.
Week 4 (February 19-February 25)
Proximal Goals for the Week:
1) Lose 1-2 pounds this week (NOT ACCOMPLISHED)
2) Drink more water and record more accurately. (DONE)
3) Continue applying self-regulation strategies. (DONE)
4) Research and incorporate TED Talk from Jamie Oliver (NEW!!) (DONE)
5) Research and incorporate exercise into a weight loss plan.
(NOT ACCOMPLISHED)
Change in
Weight
+0.5 lbs
Brief Summary Reflection:
After 4 weeks of working on my inquiry project, I have lost 3.1 lbs. With one week left and 1.9 lbs to lose to meet the lower end of my revised distal goal, I am a little bit in a panic and somewhat disappointed. This week was clearly a set-back even though I feel like I stuck with my plan. Sometimes, biological goals are out of our control. This being said, I am not giving up and I am pushing forward. I am going to employ all tactics I can given certain limitations, and head for the finish line. I can do this!!
Nutritional Intake
Self-Reflection
Planned Reward
Research
This week I planned on incorporating information from a documentary about the science of weight loss into my inquiry project. As I was searching the internet, I came across a TED Talk by Jamie Oliver (whom I think is awesome) called Jamie Oliver: Teach every child about food. I decided to incorporate this into my inquiry project instead, since it sent such a profound message that affects me as a person, a teacher and a mother! You can click on the image of Jamie to see the TED Talk.
(Image is a screen shot of the page you will find the video)
I also spent a significant amount of time on Blogger Andie Mitchell's website. I was just captivated by her story since it mimics mine so very closely. In terms of SRL, I feel that Andie qualifies as a professional, and makes available a plethora of resources for anyone seeking a healthier life style. You can click on the image of the web page's logo.
(Image is a screen shot of the Andie Mitchell's Logo)
Click on my Blog posts below to read my full reflection on the information presented and their link to SRL and my inquiry project.
I spent , yet again, a significant amount of time in the learning zone this week. My reflections on my nutritional intake and the research I conducted this week were very introspective and insightful. I have gained even more valuable information about myself. Please read my blogs for a more detailed perspective.
I continue to apply what I am learning. My tracking of my nutritional intake has been at the forefront of my success and I am continuing to do so honestly. As I dive deeper into the personal realm that my weight loss journey is, I know that I will employ the strategies I am gaining to the continued weight loss journey after the timeframe of this course.
Week 5 (February 26 - March 4) FINAL WEEK!
Proximal Goals for the Week:
1) Lose 1.9 pounds this week (at least) (DONE)
2) Drink more water and record more accurately. (DONE)
3) Continue applying self-regulation strategies. (DONE)
4) Reflect on transferability of SRL and Weight Loss. (DONE)
5) Reflect on Article "Why we eat the foods we do" (Suggested and provided by Salpi) (DONE)
6) Completion of the Inquiry Project/Publish Site (DONE)
Change in
Weight
-2.0 lbs
! Goal Achievement and Reward Time !
TOTAL Weight Loss 5.1 lbs
Last night at my WW weigh in I was thrilled to see that I had achieved my goal! Although my weight loss was on the lower end of my distal goal, I am still so very proud of my accomplishments. This week I paid particular attention to my snacks and incorporated my Greek yogurt which really kept me fuller. I believe it is now time for my reward! I have not been rewarding myself throughout this journey and this is because I know that I am hard on myself. However, I am definitely going for my reward tomorrow which will be a pedicure!
However, with this joyous news, I have some disappointing news. We all learned that our Tuesday WW meetings are being shut down. This is coming as a major shock for us. Albeit we are a small group, but we are a successful group, and this immanent shutdown really is proving difficult to accept. Our two leaders, Linda and Lori have played a major part in my success so far (Read my Blog post: WW Explained). They have acted as my professional support and losing their support in the form of our meetings is , as I mentioned, very difficult. We are looking at other options. WW has never seen such an attached group of members before. Our fingers are crossed for some sort of a solution.
Thank You! Linda and Lori you make the best WW team Your inspirational messages and realistic strategies are unknowingly intertwined in SRL.
Nutritional Intake
Turkey Zucchini Meatballs
Cooking Day
Every month my friend Andrea (who is also on a weight loss journey), her sister and I, get together to cook up several WW point friendly foods. These meals last for about 2 weeks. The fun involved in the process however, is priceless!
Self-Reflection
Research
I opted to incorporate my reflection on an article entitled Why We Eat the Foods We Do written by Kathleen Zelman, suggested by Salpi, my classmate. Please click on the BLOG post below to view the entire reflection.
This week I focused my research on why I consume the foods that I do. Please read my blog post for more insight. If I were to summarize what I discovered, I would say that eating is largely an emotional experience that is buried in personal history and life factors. I need to continue to unpack what this means to me in order to achieve instinctive healthy habits. Again, this is a work in progress.
My performance zone was on point this week. I continued to apply all the self-regulation strategies that I devised over the course of this project. My nutritional intake was ideal this week and the fact that I was feeling better, and the pressure of the immanent deadline, helped me achieve a 2 lb. weight loss this week. This accomplishment brought a huge amount of self-efficacy and my motivation is now restored. This journey does not end here; I still have a long way to go. However, I am prepared to face the ups and downs that I will inevitably encounter.