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THETROUT's Photo THETROUT Posts: 1,713
11/26/19 7:41 A

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Day 81 - Unhook the chains.
Yesterday afternoon I ate all kinds of wrong foods.
Recall a behavior chain of events you experienced today or in a recent week. Write down the item, person or situation that you think started the chain.
It started with the scale not cooperating yesterday. I had eaten on plan, taken 2 long hikes over the weekend and just felt entitled to some weight loss.
Then I'm stressed and kind of angry about Thanksgiving at my house. I wish people would bring more food, but I didn't ask them to. Also frustrated that my family are picky eaters, and guests are gluten free. Too many food issues. I wish people were different, but they aren't.
Also stressed and angry about so many leaves in the yard and no time to deal with them. My husband would say to hire our lawn guy to deal with them, but at $100 per time, I'd rather deal with them myself when I have time. Yesterday after work, I didn't have time before dark due to a webinar I needed to go to. Yesterday was busy with work, then webinar, then dark. And then feeling stressed about having to deal with shopping and cleaning for Thanksgiving which will be with guests who aren't my favorite friends.
So, during the webinar, I started eating all kinds of foods that would send my goal backwards.

With each link, write a note about any actions you could have taken to handle the problem instead of letting it build.
- About the scale - Just pray and commit my eating to the Lord. The scale is sometimes slow to respond.
- About leaves - organize a schedule so I know how it will get done.
- About Thanksgiving - Pray giving over my depression and frustrations to God. Organize a schedule on how things will get done. Figure out any tasks to delegate to family members.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/24/19 8:01 A

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Day 80 - Get a new title

I am FOCUSED. If I slip, stumble or fall, I get up and refocus on my goal of losing weight.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/24/19 7:59 A

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Day 79 - Live as a Healthy Person

I confess - I quickly looked at Linda's summary this morning and thought, "Oh, not really a weight loss lesson. Maybe I'll skip it." Then read some of your posts here and thought, "Oh!!!! I need to get back to this when I have time to think thru it."

Gill, You are right! It may be one of the most important lessons in the book. And I completely believe that all of life's habits weave together to support or undermine the others.

A Healthy Janet is striving for:
1 - Nutrition - focus on getting plenty of fruits and veggies. Switching processed foods for unprocessed foods when possible.
2 - Exercise - Get 20 minutes of walking or indoor exercising each day.
3 - Family - Husband and I have been practicing having "Date Night" (as in not scheduling things with other people for the past few months. I like it, and it's going well.
4 - Friends - This is easy for me. I have plenty, and a variety, and I spend time with them in different ways. None of them initiate eating with poor choices with me.
5 - Spiritual - Be consistent in spending time with God daily in Scripture and in prayer.
6 - Personal - Turn off of the computer at 9:30 pm.

I watched a movie from 1936 last week. It struck me that the women in it were a good, healthy weight. None looked exceedingly thin. Our culture then was influenced by very thin women to be the standard. I was striving for that as a teenager. I think I did a lot of damage to my health with that goal, losing and gaining more than I lost, etc.

But yes, obesity has become very normal, and so has having an inactive lifestyle.

In 2015 my husband lost 35 pounds and has kept most of it off. He amazes me. Honestly, it was intimidating to me until this year, and I still ask him to not talk about what he is eating, saying he can't eat something because it has calories, etc. because it bugs the crap out of me. It has taken until this year for him to rub off on me in a good way. My food changes are lining up with where he is at.



Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/24/19 7:57 A

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Day 78 - Ditch the Critic

This team and Linda's book have helped me on this. Any of my deficiencies are minor compared to my strengths.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/24/19 7:55 A

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Day 77 - Create a ritual

Morning - I start the day with coffee on the sofa, sparking, Bible study and prayer. But, I can get caught up on the computer and waste a lot of time if it's not a work day.

Reading Linda's answers makes me think I should try to schedule a break time in the afternoon for a hot beverage in this cold weather.

Honestly, I'm not good at scheduled habits and routines, but I agree that they help life to flow better.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/24/19 7:54 A

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Day 76 - Emotional Safety

My most common "go to" place for emotional safety is the couch I'm sitting on now. I start my day here with coffee, Bible, computer. Sometimes my dachshund is in my lap. But what I like even better is the guest room upstairs because I can be more alone there. It has a comfortable chair, good lighting, a small table, and is rather cleaned up most of the time. I would like to spruce it up a bit next year. But it is a great place for contemplation, reading, prayer, crying.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/24/19 7:52 A

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Day 75 - Small Wins

5 things from yesterday that were small wins -
1 - I ate within my calorie range.
2 - I got myself back into the church I work at after being locked out in the cold with no keys to anything or cell phone. (thinking while panicked, only took 30 minutes)
3 - I enjoyed a string quartet concert with my husband and 2 friends.
4 - I had dinner on the table early so we could go to the concert.
5 - I treated myself to a cup of coffee from the pastor's stash after I got back into the church.
6 - I took a walk after I got home from work.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/24/19 7:50 A

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Day 74 - Watch for the rainbows

I've been awake since 4 am, and got a bad night's sleep the night before, so I am vulnerable today to getting into negative thinking. BUT, instead, some rainbows to start my thinking off this morning: 1 - I've solidly lost 25 pounds!!!!!!! 2 - My husband and son; they are both great and treat me well. 3 - I have a nice, cushy part time job with a wonderful boss. 4 - I had a wonderful vacation with my husband in Europe with no major problems this summer.


Edited by: THETROUT at: 11/24/2019 (07:51)
Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/24/19 7:48 A

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Day 73 - Perfectionism
This chapter makes me think I'm really over it. If I eat something that is off plan, I don't give up. Training from this book has helped me to do that.

1. Do something less than perfectly. Don’t make your bed. Leave a few crumbs on the kitchen counters. Hang a picture at a crooked angle and leave it that way all day. Describe what you did, and whether it was difficult for you.
Yesterday I didn't make my bed. Sparking was more important, and getting to work timely was more important. It wasn't difficult for me. Sometimes I set a timer for cleaning a room, and what gets done during that time is all that gets done.
2. Eat one food that’s not on your current diet plan. Even one chocolate chip can help you realize you don’t lose ground just because you took one step off the side of the road. Write down what you ate as well as what you did next.
I did this yesterday at a restaurant having dinner with my son. I ordered grilled chicken with broccoli & sweet potatoes. It also came with a small pancake (or something like a pancake), so I ate it also. It was really good, and my best guess is that it didn't put me over my calorie limit for the day.
3. Record today’s imperfections in the space below. Add a few lines about how it felt to do this exercise.
I'm writing this first thing in the morning, but I have learned to do what I can and not worry about the rest. Monday I blew leaves raked the front yard as best I could, which wasn't perfect. And given my time limit, I didn't get part of it done. I felt ok about it.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/24/19 7:45 A

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Day 72 - Sneak Eating
This used to be the story of my life. I've come a long way in conquering this problem in my life. Now I feel encouraged to read about this since I consider it part of my past. That being said, I know I could revert back to this behavior full force under the right circumstances.

1. Make a list of foods as well as the situations that might prompt you to sneak eat.
Foods - Anything sweet, chips, candy.
Situations - We had overall family stress a few years ago (teen years of my son), and sneak eating was my escape. I did this at home and would stop and buy treats while I was out of the house.

2. What are you actually saying to others when you sneak food? Write down some of the emotional needs you might be solving by sneak eating.

I was saying, "I'm unhappy with my family relationships. I need to enjoy something right now."
Also, "I'm angry. I want things to be different, but they aren't." Other times, procrastination. "I don't want to do the task that is set before me, so I'll escape with food." Or, "I'm overwhelmed. I'll get a moment of peace by eating something I love."

3. Add a few notes about people react when you don’t follow your diet perfectly. Notice whether you react with fear, anger, resentment, or some other emotions.

I don't get reactions from people about my eating. I think my husband just knows better than to do this.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/24/19 7:42 A

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Day 71 - It's too hard
I'm taking this lesson to mean choices that I've made to do hard things, not things that happened in my life. I need to remind myself of this when I'm tired and wanting to go to food. Also need to remind myself when I want to eat to procrastinate doing hard things.

1 - I passed Intermediate Accounting after making a 27 on the first test. I could have dropped the class and changed my major.
2 - I passed the CPA Exam. Took it two times to get it done.

Those are the things that come to my mind that took a lot of determination and God's
blessing that I could have just quit. I couldn't quit raising my son, which definitely had hard moments.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/23/19 9:12 A

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Day 70 - No good or bad.

This reinforces some earlier lessons about making choices that move us forwards or backwards in reaching our goal. That concept has stuck with me. It reminds me of my husband, who lost 30 pounds in 2015 and has kept it off. He used to use the word "bad" to describe his eating, and I called him on it often.

Yesterday, I made good choices. I resisted the sweets at meetings. I ate within my calorie range. I was able to make good choices because I had a healthy breakfast before the meeting and a healthy dinner before book group.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/23/19 9:11 A

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Day 69

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/23/19 9:04 A

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Day 68 - A Pause

This lesson made me feel better about eating the snacks at tea on Saturday. I got right back to plan, have had 3 stellar days since then, and the scale cooperated this morning.

I'm curious - Will Thanksgiving dinner be "a pause" for y'all? For me, I won't be weighing and measuring food, but since it's at my house, my choices will be the healthy ones, but I probably will have a small serving of a sweet.



Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/23/19 8:56 A

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Day 67 -- Never say "I blew it."

I will not say, "I blew it."

I went off track, and I'm getting back on track.
I deviated from my plan and need to get back on plan.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/23/19 8:48 A

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Day 66




Edited by: THETROUT at: 11/23/2019 (08:56)
Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/23/19 8:47 A

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Day 65

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/23/19 8:43 A

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Day 64

1. Write down a list of the most common situations, foods, or emotions that often trigger you to eat. Create an instant tool for managing each of them.

Sitting at a table with people, lingering past a meal. Drinking more cold water helps me on that. Also, mentally preparing ahead of time.


2. Identify triggers that are hardest for you to resist. Perhaps you get hooked by movie popcorn or TV ads. Maybe it’s your mother’s baking or goodies in the break room at work. Describe these here.

Sweets. I just can't keep them in the house. Sweets at a gathering.

3. Make a “fire escape plan” for each of your most common triggers. Write this in the space below.

Drink more water or no calorie hot beverage. At home, brush teeth, have a no cal. beverage.

I will be tested on this Saturday at a tea at a friend's house. My plan is to have one sweet item that is part of my food plan for the day. Have extra hot tea.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/23/19 8:41 A

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Day 63 - Buffers

When I started my job, the lady I was replacing explained that I needed to have candy in the candy dishes on my desk. I work for a church, so hardly anyone comes thru my office. After months of eating the peppermints or even sugar free peppermints, I decided to quit filling them. If something is in them, anything, I eat it. They've been empty for months, and no one has said a word about it. From what I could tell, only the pastor ever ate any of it, and he's very health conscious and avoids sugar.

Things that are just too great a temptation, I don't buy. My husband works on his weight also, so no complaints from him.

We get no one for Trick-or-Treat, so no candy needed. If I have any around, I eat it.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/23/19 8:39 A

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Day 62 - Nonfood triggers

Yesterday was a disaster in the food category for this. I was totally overwhelmed by my "To Do" list, didn't want to do any of it, and ultimately, didn't. Overwhelmed, tired, and procrastination were at record highs yesterday. The weather was beautiful, but I didn't want to do the yard work that needs doing, so I didn't. Food was my escape.



Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/23/19 8:38 A

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Day 61

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/20/19 8:55 A

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Day 60 - Create a Stop Sign

I'm still contemplating a plan of action for these things. For head hunger, I'm definitely trying to escape feeling overwhelmed. I'm avoiding doing hated tasks.

For heart hunger, a warm beverage, tea or coffee, works well for me. sometimes ice water with lemon. Or a phone call to a friend, but I don't always have time for that.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/20/19 8:52 A

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Day 59 - Heart Hunger Insteads

June - love your ideas. That broadened my perspective.

For heart hunger, the best thing for me is a phone call to a good friend with a cup of hot tea if the weather is cooler. That is not always possible.

Things that say I love myself - Washing hands with my Mary Kay hand products. Reading a book, cleaning with loud dance music, looking at Sparkpeople.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/20/19 8:49 A

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Day58 - Heart Hungers

1. Which foods are you most likely to eat when you’re having heart hunger?
Anything sweet

2. Make a list of the situations that might send you toward heart-hunger eating.
Stress in family relationships
Anxiety about having too much to do.
Feeling lonely.

3. Watch for times when you want something to eat but don’t know what you want. During these times, try to identify what’s missing or empty, and then do something to respond to what you really need. Write notes about this.
Several years ago, my husband lost 35 pounds (and has kept it off) and would go to the basement to exercise. I would go to the cabinets for anything or to the freezer for ice cream. It was weird. It was like I was trying to gain weight, which I did. There was stress in our relationship also which, praise God, has resolved. Right now, I'm not really tempted to do this, but it became a very hard to break habit.
Now, my issue is feeling overwhelmed when I'm tired. This was a helpful lesson to think thru.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
0
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THETROUT's Photo THETROUT Posts: 1,713
11/20/19 8:46 A

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Day 57 - Head Hunger Insteads
1. Create an “instead” list for head hunger. Include any activities or diversions that would help you postpone eating for a while.
Lay down for 10 minutes and take deep breaths, light a candle, call a friend, do a quick set of Hoe Downs (T-Tapp exercise)
2. Post copies of your list in places where you can draw on it quickly, such as in your daily calendar or on your bathroom mirror.
I will put on a list on my phone

3. Use at least two of your “insteads” today. Describe these actions.
Not today (I work today; I don't have head hunger at work). Will try tomorrow.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/20/19 8:41 A

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Day #56 Head Hunger

1. Make a list of your favorite chewy or crunchy foods, especially ones that you might reach for when you aren’t physically hungry.
Reese's peanut butter cups, potato chips, cake, ice cream,

2. Think of at least three places or situations where you’re tempted to reach for head-hunger foods.
When my emotions are hurt.
When I don't know what to do next in something.
When I don't want to do what I need to do, like clean or make a difficult phone call.
When I'm tired.

3. Ask yourself what you really want to “chew on” in those situations. Record your insights.
I want to chew on getting something hard done, or on a difficult relationship. Or I simply need to lay down for a few minutes.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/20/19 8:41 A

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Day 55

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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11/20/19 8:40 A

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Day 54

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/20/19 8:35 A

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Day 53 -
1. Think about how you usually manage challenges or emotional needs. Do you often use food as your friend or a way to cope with life? Describe how.
Yes, often. I feel frustrated or overwhelmed often. My tendency is to go to the cabinet searching for treats. I also do this when I'm tired.
2. Write down a list of times when food becomes your friend.
When I was frustrated with family members in general for several years, I sought out food as my friend, and I gained 25 pounds.
When I've moved and felt very lonely, same thing.
When I'm overwhelmed by my "to do" list, I sometimes eat.
3. Choose an item from your list, and then plan how you could manage that issue without reaching for food. Record your ideas in the space below.
With my "to do" list, I need to visualize when and how some items will get done and be willing to postpone others. Also, if I'm tired, lay down for 10 minutes.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/20/19 8:33 A

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Day 52
1. Identify times when you’re most likely to eat in order to avoid doing something. Write these down. Then plan ways you could handle these tasks without eating something first.

I could write a book on this. I avoid housecleaning, doing things that I'm unsure of how to do. I'm also likely to eat when I feel overwhelmed. The plan would be to just gut it up and do it.

2. Make note of any times today when you’re tempted to use food as an instant fix.

Yesterday my afternoon was entirely eaten up with getting new tires at Sam's. To make it worse, they got rid of the customer waiting bench, so I could only sit at a cafe table at the exit. It was terribly noisey, so not conducive to getting any of my little tasks done. And they didn't come tell me my car was ready, so I was there 1.75 hours. Ugh! I was so frustrated when I got home having wasted the entire afternoon. I wanted to eat. I did eat a 250 empty calories, recorded it on SP, and then stopped.

3. Write down some ways you could avoid eating when you’re bored or wanting entertainment.
I do computer time. Not the best solution, but it does not have any calories.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/19/19 8:53 A

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Day 51 -
Right now, I can calmly talk about this. Emotional eating has been a big part of my life. But the worst of it was a few years ago when I had stressful relationships in my family. I was going to the cabinets every night while my husband was on the exercise bike in the basement. I gained 25 pounds from this. Relationships improved, but that habit didn't go away until I got serious about losing weight in the spring. Yes, cookies and crackers are my go-to items for this. If candy is available, it also.

I've been paying attention to my eating at times other than at mealtime for awhile.. I've learned that I'm very vulnerable now when I'm tired. Family relationships are all good, so emotional eating temptations are low. In my teen years, I ate because I was frustrated or overwhelmed. I put on 15 or 20 pounds that never came off during those years.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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THETROUT's Photo THETROUT Posts: 1,713
11/19/19 8:52 A

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Day 50

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
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11/19/19 8:49 A

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Day 49 - Just do something -

I'm wondering why this lesson is not earlier in the book. I thought about and talked about losing weight for months before I got started. Then I got started. First, I focused on using a Premier Shake for lunch because lunch was my worst meal, and that was an easy way to cut calories.

I always love Linda's answers. My latest "Just do something" is using an exercise video to strengthen my core and legs. I want to hike up Lookout Mountain, so I need additional strength beyond what walking does for me. I finally put it in the DVD player and did the 20 minute workout without first watching the instructional 45 minute one. I've done it twice and plan to do it again in a few minutes. I'll get to instructions eventually.

Janet in Georgia

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11/19/19 8:46 A

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Day 48 - You gotta want to -

Almost every day I don't want to walk. I've not been "I can't" about it. I just don't want to. I'd rather sit on the couch and be on the internet.

But, I do want to keep the better health that I have from doing it over the past 6 months. I do want many other benefits it brings.

And I really can't resist certain tempting foods. So, they need to not be in my house. I am learning to resist tempting foods when confronted with them in social settings. I have to prepare ahead of time mentally.

And, now, off to walking I go.

Janet in Georgia

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11/19/19 8:16 A

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Day 47 - Kick the Can't

I try not to do this. I try to ask myself, "What's the next thing I CAN do?" The one thing that comes to mind right now is climbing Lookout Mountain on the Blue Beaver Trail. I have started an exercise video that will strengthen my legs and core which I have procrastinated starting for a long time.

Janet in Georgia

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11/19/19 8:14 A

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Day 46 -

I'm going to digress a little. I read Linda's answers and am reminded that I haven't played the piano this year, at all. My husband gave me a book for Christmas that I flipped thru but have not played. I'm going to try to play piano some this week. It is a great stress reliever and a good time to just do something different. Even a few minutes here and there is better than nothing.


Janet in Georgia

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Day 45

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11/19/19 8:10 A

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Day 44 - It's not the right time

I just don't have this as an excuse. There's no big stress or anything unusual going on for me right now.


Janet in Georgia

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Day 43 - I choose to, not I have to

Oh, goodness, do I ever relate to this concept! I used to have a lot of "should do's" in my life, but I've learned to not beat myself up.

I choose to plan and eat on plan today. I choose to walk this morning. I choose to weigh every morning. I choose to track my food on Sparkpeople. I choose to be on this team and on the 5% team.

Janet in Georgia

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11/19/19 8:07 A

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Day 42

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Day 41 - Motivation is a choice!

Tricks & Ideas to boost motivation in the past -

This summer I decided to reward my efforts by buying something for me. I bought a pair of earrings that I wear most days for losing 10 pounds. When I see them in the mirror while washing my hands, they remind me of my success and make me feel like I can lose weight. I bought a bracelet last week to reward for consistency, and I have planned for a new necklace when I get to the 20 pound goal.

I'm also using the Dot Calendar idea now. It keeps me honest. A green star lets me know that I stayed on track that day.

People are very important in this journey. I was meeting and praying with a friend about weight loss once a week. We stopped when our lives got busier. She is not so motivated now, so I have not initiated re-establishing that. This team has been my source of encouragement.

Janet in Georgia

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11/18/19 8:42 A

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Day 40 - Having an eating experience

Gill - Your comments are spot on! I was at a funeral of the mother-in-law of a good friend. I helped with the food and the clean-up. There was wayyyyyyyy too much food. It was ridiculous. The funeral was at 2pm, so clearly, after lunch. The reception was really for family. Her comment at the time was, "Well, you just don't ever know how much you need." It really could have been better planned. Later she told another friend that it was just perfect. A huge sum of money was spent on it. I was bothered by all of that. I think she feels a need to love people by having an abundance of food.

Like Linda, I've had some great times eating at restaurants. Disney World restaurants are my favorite - I especially love the ones that provide entertainment while I eat.

Also like Linda, I can feel lonely on holidays. At Thanksgiving, we sometimes open our doors to people who are also in town without family. I've learned to accept them even if they don't offer to bring food - not everyone can do that for different reasons.

I've learned that I like a little munch at the movies. I take my own low calories dark chocolate bar to enjoy and plan my eating for the day to accommodate that.



Janet in Georgia

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11/18/19 8:39 A

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Day 39 - I love all kinds of flavors and textures.

This lesson made me realize that in my life, I have looked to potato chips a lot for comfort and escape. I'm at a good place emotionally right now, so I have not thought about it. (Plus there are no chips in the house.) I definitely go to the cabinet for carbs when stressed or tired.

Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/18/19 8:37 A

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Day 38 - Food as Power -

Feel I have power - when I walk 20 minutes in the morning. Can't think of anything else.

Feel I don't have power - Some family problems in the past made me feel I didn't have power. Those are behind us.

Feeling powerful without using food - Writing a new "to do" list for the week. Going on a 20 minute brisk walk.

I did my walk a few minute ago.

Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/18/19 8:35 A

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Day 37 - List foods I love - This is pretty endless. I do relate to Linda's list of good sweets and Gill's ideas of sweet and/or salty and fatty.

Loving something unrelated to the food - Saturday I had some popcorn and a small dark chocolate bar at the movies. I loved having food while watching the screen. I used portion control and planning the rest of my eating that day around the fact that I was going to eat these things. I think it helped me escape real life.

Carrying on from Day 36, I found my meals to be more enjoyable by slowing them down. I'm going to continue to try stretching them to 20 minutes each again today.

Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/18/19 8:31 A

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Day 36 - Well, my 20 minutes were not quite finished when I finished breakfast. I did notice that I was full at the end of my planned breakfast. I was splitting breakfast into 2 times, but I decided to eat all at once. Last week, I was still hungry, so I added a 100 calorie packet of nuts. Today, I'm full and not needing the nuts. So, I'm experiencing a lower need. I've never thought about variation of need from day to day. That was helpful also.

I'm eating all meals alone today, so I'm going to try to set the timer for 20 minutes each time.

Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/18/19 8:30 A

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Day 35 - The Eating Pause

Gill - Yes! I tried to go without a snack yesterday afternoon, but I was truly hungry about 3 pm and had an apple. I don't think I naturally take an eating pause - ever. I will look for this today at my meals.

Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/18/19 8:27 A

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Day 34 - Oddly enough, I've had 2 different things happen on listening to my hunger today.

Breakfast - Ate according to plan at 1 sitting but was still hungry. I added a 100 calorie pack of nuts, and that filled me up.

Lunch - (Ok, ate while working) - I didn't get to my apple. I was full. So when I left 45 minutes later, I decided to hold the apple until dinner.



Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/17/19 5:52 P

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Day 33 - The Fullness Scale

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Day 32 - The five hour rule

My plan today:
8:30a. Breakfast
12p. Lunch
3p. Snack
5:30 Dinner

I usually eat dinner at 6p., but tonight I have a meeting, so I need to eat a little earlier.
I get up about 6:30 or 7 am, but I like to Spark, walk, etc. before eating. After walking, I am hungry.

Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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Day 31

Janet in Georgia

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11/17/19 5:47 P

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Day 30 - Postpone Eating - I love this concept. These 2 words are great advice. I'm really happy that I don't have any social opportunities on the horizon to put this into practice.

I can see doing this at restaurants with the bread basket, book club with the snacks, anywhere with appetizers or party foods.

Every week our Sunday School class has snacks. So far, I've been able to avoid them. No one notices whether I'm eating them or not.


Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/17/19 5:45 P

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Day 29 Handheld foods

I probably won't do this today. I have a planned "Sandwich at the desk" lunch with my boss to hear about his summer trip. I do have a 100 calorie pack of nuts to eat with my sandwich, but it would be weird to put them on a plate and eat them. I do take away from this lesson that handheld foods are best put on a plate.


Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/17/19 5:43 P

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Day 28 - I don't eat food just because it's there.

Wow! This hit home with me. When I started my current job, the person I replaced said that part of my job was to keep candy in the candy dish on my desk. Well, that was a disaster. First I used peppermints. I just kept popping them in my mouth. I replaced them with sugar-free mints. That was no better. Finally, I just left the dish empty, and I don't think anyone has noticed.

Samples at Sam's - Not resisting - But honestly, if I eat some of each, I'm probably adding 100 calories to my day.


Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/15/19 11:13 A

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Day 27 - Eat Dessert when it's special

My list of special desserts could go on and on. I love good desserts.

Situations that are special enough to eat dessert:
Invitation to someone's house where they are serving dessert that they made, not just ice cream.
Family birthday (there are only 3 of us)
Christmas party
Vacation

This made me realize that some parties are so big that skipping dessert would not be noticed. And the desserts at some of them are not all that good.


Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/15/19 11:08 A

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Day 26 - When food disappoints

I love coffee with caramel macchiato creamer, sugar free. I'm having it now as I write this. It is the perfect temperature and does not disappoint. The taste is perfect. It meets my expectations.

However, I remember going to an event where I was helping with food for the group. I love chocolate chip cookies, but the ones for this event were disappointing. I kept eating them! I think I was resorting to them because I was insecure with the people there and kind of bored.

Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/15/19 11:01 A

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Day 19 - Eat reasonable amounts - Some room for improvement here. I actually measure my FiberOne cereal out every day, but not the almond milk. It will be interesting to measure this.

I have not been measuring at dinner, but relying on my guessing abilities. Need to work on this today. Especially salad dressing and hummus.

Linda's comment about the hand being useful for measuring - I've hear this about meat, didn't know if for other things.


Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/14/19 6:51 A

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Day 18 -Retrain Eating Habits

This chapter might make sense to me in the future. I remember long ago, eating a personal pan pizza at Pizza Hut with co-workers, and leaving one slice of it because I was full. I was at a record low weight in my adult life due to grief. I didn't stay at that weight long. It was not my normal habit to leave food. I'm guessing that my hunger had also shrunk, but leaving food did not become my habit. And I was not at that weight long. I think my focus should be to not get more food after I'm finished and not to have little bites here and there.

Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/14/19 6:48 A

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Day 17 - Stop Wasting Food -

This sounds like it's above my current skill set. I am avoiding eating out because if there is good food, I want to eat all that comes to me. (I do have a few restaurants that I can make work.) Like others, at home, I'm measuring my portions.

Gill, sweets are my biggest weakness also. I'm encouraged that you are managing your weight pretty well with that weakness.


Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/14/19 6:44 A

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Day 16 - The Nurturing power of food
Gill, thank you for your thoughts. I don't trust myself to keep it to 2 bites. I just don't have that much self control.

I had a major deviation from plan on Saturday. Helping to clean up after a funeral reception, I kept eating cookies. I was full after that, so I didn't eat dinner. Just mindless eating.

Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/14/19 6:40 A

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Day 15 - First 2 Bites
I can't imagine taking 2 bites of something and then leaving the rest. No can do for me. If I eat a treat, I need to build it into my food plan for the day. I'm willing to pay attention today to the first two bites and compare to the rest of the food.



Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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11/14/19 6:38 A

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Day 14 - Morning affects evening
I have been breaking up my breakfast into 2 mini-meals. Then yesterday I tried combining into one breakfast at 9 am. I was truly hungry at 11. I think I'm going to go back to the 2 mini-meals for now. I'm eating FiberOne cereal, almond milk, and triple zero greek yogurt later in the morning.
I'm trying to not snack between lunch and dinner, but if desperate, I will have a 100 calorie pack of walnuts & almonds.
I'm really interested in what you sparkfriends are eating for breakfast. I'm concerned that I might not be getting enough protein. If you know, please mention how many grams of it you are getting.

Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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8/21/19 9:12 A

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Day 13 - Oops I forgot to eat! - I can't imagine skipping a meal or forgetting to eat. I'm eating breakfast at 9a today, then lunch with a friend at noon, then dinner at 6p.

One big change I'm making because of this team is to not spread out my breakfast or lunch food. Thank you team members who suggested this!
Linda's book said to not go low on earlier meals if there is a reason to eat higher later in the day. I'm complying with that on Friday when I have a meeting with dinner. I'm not sure what they are having, but plan to eat a small portion and skip dessert.


Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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8/21/19 9:02 A

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Day 12 - Fuel or filler
Fuels: Breakfast - Fiberone cereal, almond milk, yogurt
Lunch - Protein Shake
Dinner - Grilled chicken, salad, quinoa, broccoli, hummus, fruit salad

Fillers: Dark Chocolate bar with only 150 calories and 7 g sugar. I'm not ready to give this up.
Snack at 3pm - Yasso frozen yogurt bar with 100 calories

I see a lot of improvement from how I ate in the past. My fillers are not entirely junk food. I ate them because I wanted them, not because I needed them for fuel.

Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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8/20/19 7:42 P

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Day 11 - Really helpful to see what everyone else is doing. Here was my day:
9a - Cereal & almond milk
11a - Triple Zero Greek Yogurt
12p - Protein shake
12:30p - Small dark chocolate bar (150 cal., 7 g sugar)
1:30p - Another small dark chocolate bar
6p - Taco salad, cucumber & tomato salad, fruit salad

I generally don't snack in the evenings. I'm very interested in the "no snack" approach based on comments today. Also wondering if I should put all my breakfast at one time.

Janet in Georgia

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8/20/19 7:37 P

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Day 10 - Really helpful to read your responses. Thank you, team members, for your support here. I truly appreciate your compliments on my consistency and progress.

Janet in Georgia

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8/20/19 7:34 P

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es, ignore was pretty much my answers down the quiz. I might step out and tell him that he can compliment me, but honestly, I prefer to have my weight issue be my gig. I forgot to say that in the spring, I was meeting weekly with a friend to pray specifically about our weight loss efforts, and only that. It helped me to get rolling, but we both got busy starting in May, so we have not done that in awhile. The weekly update gave a time and place for encouragement.

Loved reading all of your responses. Yesterday I was thinking that I should reward myself when I get to the end of the month for success with staying on plan. I'm using the Dot Calendar, recording weight, calories, exercise and a green, yellow or red dot based on how the day went. I am geared up to reward myself when I lose the next 10 pounds, but I think consistency for a month deserves recognition.

Loved how you sparkfriends asked these questions of yourself. Much more helpful to me also.

Janet in Georgia

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8/20/19 7:32 P

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Day #8 - Help Me please
I feel like I did this lesson a few months ago when I got serious. My husband lost 35 pounds several years ago and has kept it off. He is OCD about eating and exercising 2X/day. It has made me crazy because in the years he was doing that, I had major emotional eating going on and gained about 25 pounds. When I started getting serious about my weight loss plan, I asked him to not talk about calories, not to say he can't eat something, not to say something is a bad food. The general rule for him is to not mention calories. In fact, the rest of the world does not want to hear those comments either. He has done pretty well, and it's ok now for me to stop him if he starts. Those comments in general make me want to eat whatever is being discussed. He knows better than to comment on whatever I'm eating
I don't see friends in the context of food very often. I work for a small church. The only food given to me in the past year was the interim pastor bringing 3 donuts to me once - I easily disposed of them. And this is his last week.
If I have any say so in where I meet a friend for lunch, Wendy's or Panera are my easy to handle restaurants.
As for compliments, I don't have that expectation of him. One person has noticed recently that I've lost weight. My thinking is that it is just not that noticeable as overweight as I am.


Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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8/13/19 10:50 P

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Day 7 - You can do it! Be your own cheerleader! (written in the evening)
To be honest, I was not a fan of today's lesson, until I read your responses. I went over calorie range yesterday, but today, I was under by the same amount. So, I think I just proved to myself that I can do it. Weight loss is very much a mental game.

I'm coming up on 2 battles this weekend. #1 - Friday Lunch with 4 other people where I don't have much control. We are each bringing something. One person has beef brisket, another has dessert. I think I will bring a salad, and then only eat the brisket and salad. (10 minutes later - just realized I can cut back on dinner Friday night.)

#2 - Having friends for sandwiches on Saturday before going hiking. They are travelling 2 hours to see us. I still don't have a plan completely together, but I have some ideas.

Janet in Georgia

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Perfection is not the Goal; Slow and Steady wins the race


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8/12/19 8:47 A

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Day 6 - Protect your Program
Usually others don't pressure me. I can put this into practice if we are invited to a friend's home to eat, but that has not happened in a long time. Love the line, "Not just yet . . ."
Upcoming high risk times:
(1) Labor Day weekend with friends - I suggested that we each bring our own breakfast, and that was agreeable to everyone. There will be healthy snacks. I can use the line and avoid desserts.
(2) Restaurant - Friends I did a favor for have decided that they need to take us out. I'm going to try to steer us in the direction of a restaurant that has a roasted vegetable healthy option.
(3) Upcoming lunch with a friend - use this line if dessert is there.
One thing today:
Plan the food for lunch at my house for Saturday when 2 friends are joining us.



Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
0
7.5
15
22.5
30
THETROUT's Photo THETROUT Posts: 1,713
8/9/19 12:25 P

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Day 5 - a magic notebook - I have a section in the back of my 100 Day paper journal where I can write things down. I love the idea of making a plan to eat something I really want later. Note: This addresses thoughts of food but not cravings for food.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
0
7.5
15
22.5
30
THETROUT's Photo THETROUT Posts: 1,713
8/8/19 9:25 A

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Day 4 - Boundaries, not diets

Narrow Road: Calories 1200 -1500 per day
Premier Shake for lunch
Journalling Food on SP
8 cups of water per day
Walk 20 minutes a day
Yoga 15 minutes a day
Generally, avoiding processed foods.

Wider Road: Over calorie range once in awhile, but don't continue eating
A healthy lunch with lots of protein
Not journalling food once in awhile is ok.
Try to stay well hydrated
Skipping exercise occasionally is ok.
Be ok with processed food if that's the only choice in a social setting. Do more exercise and eat less at the next meal if this happens.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
0
7.5
15
22.5
30
THETROUT's Photo THETROUT Posts: 1,713
8/7/19 8:36 P

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Day 3 - DO it anyway - This morning I didn't feel like walking. I did it anyway. I was glad I took the time even though the rest of my morning was rushed. I felt better and upped my metabolism.
The rest of the day plan regardless of how I feel:
Drink 8 glasses of water.
Yoga stretching in the evening.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
0
7.5
15
22.5
30
THETROUT's Photo THETROUT Posts: 1,713
8/6/19 7:44 A

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Day #2 - I will work towards losing weight for the next 100 days. I will work towards eating a healthy diet in the calorie range set on SP.

I will stick with the plan, making provisions for special occasions by eating less ahead of time. I will not allow one overeating time to snowball into an avalanche of overeating for the day. If eating out, I will plan ahead by researching the menu and eat less that day.

I've printed out a calendar to do the Dot Calendar that Linda has an article about on her website, so I can see overall how I'm doing on the plan.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
0
7.5
15
22.5
30
THETROUT's Photo THETROUT Posts: 1,713
8/5/19 8:12 A

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Day 1 - I used to be that way . . .
My fear is that stress & cravings will come together at some point in the future and that I will give in and gain weight. Another fear is going to food under stress because I have in the past. I'm fearful of losing control of my eating.

I used to eat during stress, but now I pray during stress.
I used to eat during cravings, but now I look for healthy food to eat. Cravings might be telling me that my body needs nutrients.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
0
7.5
15
22.5
30
THETROUT's Photo THETROUT Posts: 1,713
8/4/19 11:36 A

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The P's are very important to me:
Prayer
Plan
Protein
Produce
People
Persistence, not perfection
Progress



Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
0
7.5
15
22.5
30
THETROUT's Photo THETROUT Posts: 1,713
8/4/19 11:33 A

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THE PLAN: Just eating according to SP recommendations, paying most attention to limiting calories. For lunch, I have a Premier shake and a small dark chocolate bar most days. Also rarely eating breads and junk foods.

ACTIVITY PLAN: 30 minutes of activity each day, any combination of walking and yoga.
WATER PLAN: 8 to 10 cups a day

At this point, beginning of August 2019, I've lost 14 pounds. June and July were not great due to out of town trips. Getting back on track now. My loose goal at the moment is 10 pounds over 3 months. Really, striving to do my plan and leaving the results to God.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


 Pounds lost: 28.2 
0
7.5
15
22.5
30
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