You can adjust your goals each week to match what feels realistic, and yet still challenging enough to result in improved health.
The recommendations provided in the app each week take into account both the goal you set last week and how close you were to meeting it. The general idea is to nudge you to increase your plant-based eating and exercise goals each week. This will help to gradually lower your blood sugar, blood pressure and weight as well as improving the way you feel.
- If you met your goal exactly, or were very close, the app will use your current goals to challenge you to do more the following week.
- If you missed your goal by quite a bit, then maybe it was unrealistic. So the app will suggest a slightly lower goal the following week, one that you may be more likely to achieve. You are always encouraged to increase it again if you feel confident.
- If you exceeded your goal, keep up the great effort. But if that new milestone is far above the goal you set, then the app won’t assume you can achieve that again next week. It may have been an extraordinary week for one reason or another. The app will suggest a new goal in between the goal you set and the actual number you achieved.
- If it’s your very first week, and you set your goals on a day other than Sunday, then the app will suggest a goal lower than the number you reported as already doing weekly. It recognizes that there may not be time to do a week’s worth before the following Sunday.
- If you are reporting 18 or more plant-based meals, or 300 or more minutes of exercise (Level 4) then the app won’t continue to increase suggested goals, but you can increase them! Not everybody needs to move to that level to achieve good health. So take what you know about yourself, and the progress you’ve made so far, and decide whether to set higher goals than that each week. Often, once people are at that point, it seems easier to eat 21 plant-based meals a week, and they feel better when they are active for an hour each day.
Remember this is your program. Not every week will be perfect, but the overall intent is to do a bit more each week. Part of learning a new routine is trying to figure out how to make it work during weeks when you don't want to do more. Adjust the goal to what feels doable to you that week, but keep tabs on your progress to make sure your overall trajectory is in the right direction.
Everybody has ups and downs. Setting an achievable goal is a learning process that will increase your self-awareness about what is possible and realistic for you.