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2/10/20 8:27 A

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DAY #26 VACATIONS & REUNIONS

This is an easy lesson for me. I have surely been in that "Vacation" mode of thinking and overindulged, but that kind of thinking seems to get a hold of me on shorter vacation periods. On longer vacation times I struggle less.

Last winter we were in Florida for 2 weeks. I approached my days as if they were just routine, ordinary days in my life and nothing special. Although my boundaries were wider and sometimes disappeared, I ate many healthy meals cooked in the kitchen were we stayed and I got my minimum 10 minutes of fitness every day. I was successful in returning home with no weight gain.

In March we will be going to Florida once again only this time we will be gone for 30 days. I plan on using the same approach - eat healthy for most meals and daily fitness.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/10/20 8:26 A

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DAY #25 AFTER THE PARTY'S OVER

I seem to be having mixed feelings about this lesson.

Indeed I have made detailed plans about how to resist on Special Occasions (such as Thanksgiving as Linda examples), but my plans always derail before the occasion is over. There has been a RARE occasion when I managed to stick to my plan, but I don't remember ever feeling like "it didn't seem fair" or that I "wanted to get even".

There have been lots of times, as Linda describes, that I feel let down and/or disappointed, but it is with myself for giving in to the temptations. Because of past reviews of this lesson I am aware of the "After The Party Syndrome" that we so need to stay aware of. Again, in my case however, it is my indulgence that spurs me onto the straight & narrow path after the party is over.

I think this may be a good example for what I mentioned yesterday as my motto:

"I can have that ________, but I choose not to at this time."

I am hoping that this motto will eliminate my feelings of deprivation during an event and my feelings of guilt after an event. I even plan of saying it out loud when I stand before a temptation. Valentine's Day is still my target day for using this technique.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/7/20 12:57 P

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DAY #24 PLANNING TO OVEREAT

OMGosh! Another lesson that strikes a cord with me. There are definitely times when I plan to overeat. One of those times is at my monthly Garden Club Meeting. In some way it must be stressful for me because, despite my best intentions to resist the deserts and/or other unhealthy offerings, I always fail and give in! A buffet of any kind does the same thing to me.

I recently resolved to "let myself indulge" in stead of fighting a losing battle. Is it what I really want to do? Is it worth it? I don't know. I have a meeting coming up on Monday, February 10th. I'll find out then. I have read that if you give yourself permission to eat a food it will release the allure and temptation of that food.

The 3 things I can do to prevent overeating at the luncheon:
1. Choose wisely
2. Remember "I can have that food, but I don't want it right now."
3. If I choose to indulge in a desert, pick the best one and savor every bite.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/5/20 8:37 A

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DAY #23 FOOD AND NURTURING

I really like today's lesson. All emotions! Filling the empty spaces in our lives. And, it is so true that a carrot just doesn't fit the bill. Many times I can't seem to figure out what I need or what is causing me to look in the kitchen for something (anything) to fill that spot.

When your life gets stuck in a rut Linda suggests we change our routines/rituals. Alter your negative patterns. For me that is finding something else to do at night after dinner other than watch TV with my DH.

Two alternative things I can do instead is Sparking or reading - in a different room other than where the TV is.

My last post on this lesson (April 2019) sounded more like a pep talk to me when I reread it today. I feel much more settled and grounded today and satisfied with life!


Edited by: FUNLOVEN at: 2/5/2020 (08:42)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/4/20 10:45 A

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DAY #22 WHEN NOT TO EAT DINNER

NEVER! Never skip a meal. This is one lesson I have learned. I feel physically awful when I skip a meal. And sometimes, when my schedule away from home gets real busy and slides over past lunch time, I feel disappointed that I didn't plan better and remember to bring a healthy snack with me.

So I think I have Linda's first 2 steps covered: The 5 Hour Rule and Mini-Meals/Snacks.

I'm not so sure about the third rule: Don't Eat Dinner Right Away. On those days when I am super busy and feeling exhausted by dinner time, I don't think I should "sit down a cup of tea" and relax for a few minutes before I start dinner preparations. If I sit down, there is a very good chance I will not want to get up again.

I am far better off to have a plan for dinner prepared. If I know in advance what I am to eat for dinner, there will be no question about choices when I'm tired. Plus I can then call my DH and ask him to get started on the prep for me.

I have a few Protein Bars in my cupboard that are my "go to" and I can take with me on busy days when delays are a high probability.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/4/20 10:44 A

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DAY #21 THE COUCH IS CALLING

There is a concept that has been floating around for approximately a year - The Couch Potato. It is the person who does their daily fitness routine and then does nothing else physical to keep the body moving for the rest of the day. I have days like that.

I also have days like Linda describes in this lesson where I am so busy that I feel exhausted by the end of the day. Then I check my Fitbit Step count and feel shocked that I have recorded so few Steps!

She claims that in order "to actually lose weight, you need activity that's more rhythmic and sustained" such as walking. This may revive your energy level, but it has been shown that weight loss can occur without any exercise.

I have a set fitness schedule and recently I have been exploring some different Fitness Classes at the Y. So I'm "good to go" on that front.

Now I have to remember SP's 10 MINUTE RULE to help me get past my barriers.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/2/20 6:13 P

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DAY #20 REBUILD YOUR HOPE

Yes! Yes! Yes!

I may need reminding every once in a while, but I am a firm believer that:

WHAT YOU THINK DETERMINES WHAT YOU FEEL DETERMINES WHAT YOU DO! ! ! !

Linda tells us to strengthen our Voice of Hope by doing the following:

1. Focus on what fuels your spirit instead of what drains it.
2. Believe that you can do this! Your hard work will pay off.
3. Your past does not determine your future!

- Identify things your negative voice tells you.

The list is too long so I am using the first thing that came to my mind - This is too hard!

- Reframe that thought - This is hard, but you have done hard before and you can do it now!

Create a motto for your Hope Voice.

- I CAN DO THIS. YES I CAN!


"Use your Hope Voice often and train it to give you words of love and encouragement every single day!"


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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2/1/20 9:32 A

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DAY #19 HOPE - THE SECRET WORD

Do I feel hopeless? No I Do Not! Even though I sometimes voice the same sentiments from today's lesson: "I've been at this for so long. I can't seem to get anywhere. Something happens and my motivation goes away."

Today:

- Hope hopeful do you feel right now?

Apparently the top predictor of success is having HOPE! In that case I know I will not fail. I feel very hopeful.

- Describe recent times when you've lost hope.

Mid-January had some very bumpy roads that caused me to doubt my ability to succeed and made me feel a bit hopeless. There were so many social events with highly tempting foods & drinks.

- What 1 step can you take to build a sense of hope and optimism?

I am going to print our Linda's DOT calendar for February and make a new Vision Board. These things can show me how successful I am even on days when I might not feel it.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/29/20 12:51 P

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DAY #18 I KNOW WHAT WORKS

Of course I know what works! I have been doing it consistently since 1/22. It is healthy eating and healthy fitness.

The key for me is to figure out What Went Wrong when things start to slid sideways. What changed? Well, maybe not so much What as the Why of it. Because we already know the What. We stop following what works. The Why? Linda suggests maybe it is a demanding schedule or somethings else that is draining your time and energy. She advises that we take steps to change the patterns in order to reset ourselves, but we are not to forget the basics.

Tools That Work:
1. Meal planning in advance
2. Following the No S plan
3. Exercising every day with a minimum of 10 minutes
4. Reduced alcohol intake
5. Healthy grains
6. Plenty of water
7. Reduce stress OR increase nurturing
8. Support from your friends
9. Avoid processes foods or those high in sugar - eat Clean
10. Journaling
11. Trusting the Process

These are the things that work for me and they are they things I am doing right now. I am in a happy place with these things. I am not dreading these things. I am learning what works or me.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/28/20 9:04 P

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DAY #17 DO I REALLY CARE?

Absolutely! ! ! Even through my struggles. I can't remember that last time I said "I don't care". And, as Linda points out, not sticking with your diet is usually a sign that something else requires your attention. We just have to figure out what the things are that are draining our attention and demanding our focus at the time and then come up with a plan to manage things better.

I DO CARE and that is why I have really challenged myself for the end of this month. I have made sure that I am sticking with my No S guidelines even on the "S" days. I have stuck to my fitness schedule and even explored new fitness classes. Blogging about the success of my Challenge day has helped me remain positive.

This streak has me feeling great and I am going to keep it going into February because I DO CARE!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/27/20 9:16 A

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DAY #16 COMPULSIVE OR IMPULSIVE EATING?

The definition of these two terms still confuses me. In my mind I always associated Compulsive with something you do repeated, but perhaps Habitual would be a better term for that. So, Compulsive is an activity that you can't voluntarily stop yourself from doing while Impulsive is an activity that you can stop? All I can think of as an example we might be familiar with is a Compulsive Liar - someone who cannot stop themselves from lying. Why can't they stop themselves? Any more than we are expected to stop ourselves from overeating? I wish Linda would have dove into this Compulsive part a bit more.

I would have told you that I am not an Impulsive kind of person. To me that implies spontaneity. Nope. Not me. I am a planner.

So where does it leave us when we reach for a food (snack foods come to my mind) and that hand-to-mouth thing sets in and we can't seem to stop ourselves from grabbing for more? Does anyone else find this confusing? When I am out shopping, I can stop and buy a Latte Coffee that was not on my plan. That is Impulsive. But when it comes to diving into that bowl of chips handful after handful. That is Compulsive. IMHO.

THE 7 MINUTE RULE:

I did this last night while I was watching the Grammy Awards. DH went to bed. I was left alone. A vulnerable combo for me - night + alone. Vague food thoughts were passing through my head. I was able to tell myself "You do not want to break your Challenge streak. You really are not hungry.". I distracted myself with sips of water and enjoying the music performances that are part of the Awards show. Time passed - more than 7 minutes for sure. Finally the show was over and I was headed to bed a "Happy Camper" that I had not given in to those food thoughts.

Something that stuck out to me more with this review is "the need to train myself to manage impulses differently around food" AND to make sure my distraction if something "active & positive".

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/25/20 10:22 A

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DAY #15 BEAT MYSELF UP

I try not to do this to myself. I have consciously stopped calling myself stupid, useless, a failure, etc., but I bet that somewhere in the back of my brain these thoughts are still there.

For me, today's lesson is one of those that requires one step at a time starting with #1 What happened? When did the slip start/ the break in my plan? Focusing on mindfulness. I am working on being responsible and recognizing every choice I make. I think it was Gill who just said that when she eats something unplanned she asks herself "Does this food move me forward or move me backward?"

Although I have had several episodes of eating off plan lately, the one that comes to mind right now was last weekend at our Holiday Party. I had planned to skip the huge, yummy cupcakes that were being offered for desert, but I went off plan and ate not only one, but two!

What was going on? To start with I think I was stressed about the success of the party. Then I felt deprived because if was, after all, a Special occasion. And, finally, my alcohol consumption got the better of my restraint along with the thought "Well, I have already blown my intentions for tonight so I might as well keep going!"

What did I learn? For me it is important to plan indulgences for Special occasions. It was unrealistic of me to think I would be successful in using such restraint. If I had allowed myself one cupcake, perhaps I would have been satisfied and not eating the second one.

IT WAS UNFORTUNATE. IT WAS NOT WHAT I'D PLANNED. I HAVE LEARNED THAT ALLOWING MYSELF TO ENJOY A PLANNED INDULGANCE WILL HELP ME CONTROL MY URGES DURING HIGH RISK EVENTS AND LIGHTEN UP MY AXIETIES WORRYING ABOUT WHAT I AM NOT SUPPOSED TO EAT.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/23/20 8:47 A

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DAY #14 DITCH THE PARENT

This is a difficult task for me. I had very strict parents and the do's & don'ts are deeply imbedded somewhere in my memory. As I reviewed this lesson, however, I also recognized several key phrases from other lessons. On Day 5 I even wrote that my plan was going to be to tell myself "You DO NOT have permission to eat that!".

Today's lesson is telling me that this is not the wisest approach. "I GAVE MYSELF PERMISSION" is always where the slippery slop starts for me. Linda tells us that "permission to eat is usually a shame-based action rather than a carefully pondered intention" and that "Shame sets up a controversy between "good" and "bad" behavior. We are probably all familiar with this "good girl - bad girl" battle in out heads. I have also read that using a shame-based approach to change someone's behavior is never successful.

It will definitely be more helpful for me to reinforce a positive behavior change by remembering -

1. Nothing is "off limits".
2. I can have this, but I don't want it.
3. I chose to eat that.

Yesterday was a healthy day for me and I ended it by have a piece of chocolate (140 cals) after dinner. I chose to eat that chocolate. Today we are going out to dinner with some family members that we don't see very often. I chose to stick to my healthy eating by having a dinner salad tonight.




Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/23/20 8:11 A

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DAY #13 GET SOME PASSION

I agree - Passion is a strange word to describe a weight loss plan. Linda tells us that passion & motivation go hand in hand. I think that might be true, but - - - she also tells us that passion is something we create. I'm not so sure I believe that. Gardening is my passion. I didn't create that good feeling. That good feeling created my passion. I can say the same for motorcycle riding. I took a ride and loved it! ! ! It wasn't something I dreaded and had to work at building enjoyment for.

However, going with the theme of today's lesson, there certainly are some parts of this weight loss journey that I could use some more passion in. Just yesterday the lesson talked about the drudgery that can overcome us in this journey (we get tired of the battle; always planning & recording) and this recently happened to me.

To create passion you need to live from a place of energy and confidence. You need to fire up your actions and push yourself a bit harder. You need to take a spark and create a roaring fire. Give it fuel. The more you focus on it, the stronger it will become.

I have a pretty solid fitness schedule, but it has felt like drudgery lately. I am going to pour some passion into it. I will do this by experiencing some fitness classes that are new for me.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/23/20 7:42 A

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DAY #12 SUCCESS SOMEWHERE

Yes! Yes! Yes! You start off the new year (new month, new week, new day) feeling strong, but real like doesn't change just because you are on a weight loss journey. Before you know it you are feeling overwhelmed and discouraged. You are tired of planning and recording and you get sidetracked by stress, fatigue, and social challenges. Yes, that is exactly what has happened to me recently.

But life has found an even keel once again and with the help of my Spark Friends I am finding my way back to my healthy lifestyle one success at a time. The steps I took -

1. Met with my Trainer and reestablished my fitness plan
2. Refocused my Vision Board so that instead of "Step It Up" referring to more Steps it now indicates just taking the next best step towards health.

Linda reminds us to commend ourselves mentally after completing each successful step. I do this at the end of a successful day, but I could benefit from seeing ALL the healthy steps I have taken throughout the day more clearly.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/22/20 9:23 A

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DAY #11 NEVER GIVE UP

I can really relate to this lesson right now! "THIS TIME - you are sure it is going to work! But then you slip up, and suddenly you feel frustrated and discouraged just like every other time you've done this".

Linda asks - "Now What? Do you search for a different or new program?". This is what I have found myself doing so far this month. I wanted to increase my Steps and started to experiment with possible ways to do this without success. The result was that I ended up way off my fitness schedule. I wanted to improve my diet towards more WFPB and I have been experimenting with new recipes. The result has been that my brain has lost focus on my weight loss goal.

However, as our lesson tells us, success comes from sticking with it and not giving up even after starting over many times. I WILL NOT GIVE UP! Consistency is key.

Today is Wednesday. I have 3 days until the weekend "S" days. I will follow my No S plan for the next 3 days.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/22/20 9:22 A

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DAY #10 DO IT IN FEAR

Linda wants us to write about a time when fear overtook our thought, but I can't say that I have many fears in my life. In my last review I addressed my fears as they applied to interpersonal skills with other people. This is a difficult area for me and causes me a lot of anxiety. Although I have made progress I still make blunders.

On lesson Day 3 What If I Fail, we talked about fear. Many of us FEARED the possibility of regaining the weight we had lost. Linda reminds us that it takes COURAGE to stay on a diet and conquer emotional eating and that courage is not something that someone can give you. It requires you to build it into your day yourself.

Facing our fears is like when we find ourselves thinking - UGH! I just can't do this today. Somehow we manage to muster up our COURAGE, face the challenge, put one step in front of the other, and do it anyway.

I CAN & I WILL!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/16/20 8:17 A

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DAY #9 - WHEN TO USE PLAN B

Using the No S Plan makes this, by far, the easiest lesson for me to remember since it incorporates all of the boundaries within one simple definition!

The first part - Plan A - No sweets, no seconds, no snacks

The second part - Plan B - Special Occasions and days starting with the letter S

There is NO PLAN C !


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/15/20 9:12 A

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DAY #8 - SET "NOW" GOALS

I have used this technique in one way or another for a long time now. The idea comes in many forms that we are familiar with - One Step At A Time, Baby Steps, Just One More Step, Just Do The Next Best Thing.

It is a technique that always gets me back on track when life (or my brain) gets chaotic. And that is how I have felt for the past few days. Yesterday was a bit clearer to me. Our assignment today will help "Seal The Deal" for me so that I can head into this weekends activities feeling strong and determined!

TODAY, I WILL - - -
1. Get to the Y for 30 minutes of cardio
2. Eat the lunch I have planned (for the past several days, but never got around to doing)
3. Stick to my No S plan

Linda advises - "Any time you start hating your activity, take a step back to the point that elt more comfortable to you." It is better to take smaller steps towards your goal than it is to burn out and quit all together.

Edited by: FUNLOVEN at: 1/15/2020 (09:42)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/14/20 7:33 P

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DAY #7 - NOT WILLING TO CHANGE

Oh my, yes, I am very familiar with my weekend calories canceling out all of the hard work I did Monday - Thursday!

Some changes just seem too hard to tackle, but Linda reminds us that we don't have to tackle them ALL AT ONCE and this fits in nicely with my intention to focus on Being Healthy & Happy this year.

So what am I NOT willing to give up?
1. Social Outings
2. Garden Club Luncheon.
3. Small Group Bible Study Snacks.
4. Deserts.
5. Wine.
6. Coffee Creamer.
7. Full Fat Foods.
8. Sane Time Limits on Fitness.

How could I make just a small change in these in order to move forward?
1. Social Outings - make sure I don't go hungry.
2. Garden Club Luncheon - small portions / bite sized helpings of all food offerings.
3. Bible Study Snacks - eat a piece of fruit before I go and use the snacks as my supper.
4. Deserts - planned for Special occasions only.
5. Wine - limit amount or even omit most days (I am currently doing this)
6. Coffee Creamer - limit to once per day (I am currently doing this also)
7. Full Fat Foods - I am working towards incorporating more WFPB foods into my diet
8. Sane Fitness Limits - I am currently assessing this.

Tomorrow I am having my dad for dinner and I will abstain from alcohol.
Thursday I have Bible Study Group I am going to try this new approach.
Friday I have a Girlfriends Event with wine & appetizers. I plan on skipping the appetizer part.
Saturday is my last Holiday Party. I have chosen a healthy Salmon dinner for my entrée. I will be skipping the desert. I am limiting my alcohol intake. Hopefully there will be dancing!



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1/14/20 7:32 P

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DAY #6 - 'MONDAY MORNING SYNDROME' DIET

From Gill: This is about how common it is for us to overdo things on the weekend, and have the 'Oh, I'll start again on Monday' way of thinking.

Social activities for many people in this world revolve around the weekends and so that is when I am most likely to slip up despite my best of intentions. Despite this, my eating behaviors have improved over time. Instead of just plowing head first into a weekend, I do look ahead for events that will be a challenge and I do set my intentions. I do not let a slip turn into a full blown fall and I get myself back on plan ASAP.

This past weekend is a typical example:

On Saturday, for many reasons I got waylaid in all of my tasks which resulted in dinner being VERY late. I had not planned a sufficient lunch and by dinner time I was very hungry.

On Sunday we had a Family Game Day. I prepared a fresh fruit salad and a veggie platter, but the main entrée was pizza.

Linda addresses What Went Wrong? and attributes these slips to the human condition and how we seek pleasure, comfort, and nurturing. All emotional elements. She suggests that if we let our emotional buckets become drained we will be more tempted to slip into reaching for food as an easy fix.

I have to wonder if this is true for me? Saturday was filled with a hobby I really like and cooking good food. Sunday was filled with a fun family day. My emotional bucket should have been full!

From Gill: If your weekends mess up your diet plans, then Linda advises us to plan ahead - take a look at what you have coming up next weekend, and decide how you're going to handle it.

I have a big social weekend coming up:
1. Wine About Winter - a girlfriend night out sampling wine & appetizers.
My Plan - eat dinner before I go and skip the appetizer sampling.
2. Holiday Party - a big hotel, overnight event with big anxiety levels for me
My Plan - get an extra cardio workout in at the Y and skip desert.

My Motto for both days: RELAX ! ! !

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 37.0 
0
10.75
21.5
32.25
43
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1/10/20 8:18 A

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DAY #5 - NO WILLPOWER

In Round 1 I was really struggling right from the get-go and was very discouraged. In Round 2 last year I had a better understanding of willpower and did much better with it. I think that what I have learned from two professionals this past year is worth repeating:

WE ALL HAVE WILLPOWER! ! !

Really? That was news to me. I thought it was something a person acquired, but that is not so. We all have the same willpower reserve, but it is quickly used up by the amount of stress we have in our lives and the amount of choices we are faced with. The theory says that we need to stop periodically to recover, to nurture ourselves, to refill our willpower buckets. If we don't do that, we run out of willpower and that is when we crash and cave. This has been a very powerful lesson for me!

The other thing that is sinking into my brain more and more is a Beck lesson. Although I can't remember all of the exact details right now, it has to do with the effect on your brain when you "give in" to temptations. This theory explains what happens in our brains when we give our brains permission. So the take-away is to tell yourself "YOU DO NOT HAVE PERMISSION TO EAT THAT FOOD!"

Where will I face my next food challenge? At my Garden Club meeting next Monday. This meeting is always a landmine for me and I have rarely been successful at resisting the deserts & seconds. This month is going to be additionally stressful there and I am worried about it.

My mindset will be NO CHOICE! I DO NOT HAVE PERMISSION! ! !


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 37.0 
0
10.75
21.5
32.25
43
FUNLOVEN's Photo FUNLOVEN Posts: 2,654
1/9/20 6:39 P

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DAY #4 0 TODAY I'M ON MY PLAN

YES I AM! But I certainly understand this lesson VERY well. Losing my focus is the #1 obstacle for me. Linda suggests we start each day with a firm, positive intention and that we need to remind ourselves of it frequently throughout the day. So far this year I have been doing pretty good at this. Sure I have had a few slips, but they have been so small they are of no concern at this time.

So what are 3 things I am doing every day to stay on my plan?

1. I CAN & I WILL DO THIS
2. Plan my meals
3. No seconds.

Emotional Obstacles? Frustration with my dad.

Self-talk focus? When I find myself saying "I want ____" remind myself "No You Don't!" I have used this on several occasions since the start of 2020 to keep myself focused and on plan.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 37.0 
0
10.75
21.5
32.25
43
FUNLOVEN's Photo FUNLOVEN Posts: 2,654
1/9/20 12:10 P

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DAY #3 - WHAT IF I FAIL?

What is failure to me on my weight-loss journey? Not making progress! Like in our lesson "I always start out strong, but then I get discouraged." To be success, to NOT be a failure! During our recent holiday season I felt that my healthy intentions were stronger than they have ever been, but still my old eating habits snuck back in more times that I had planned. Consequently I did not reach my goal weight this year - AGAIN! I think fear is a subconscious thing. It is not something that we face verbally "I am afraid" or dwell on. It is elusive and hard to identify.

*My biggest fear? That I will never conquer my emotional eating and reach my goal weight.
*My emotional response to that fear? Empty Emotions - hopeless, discouraged, sad
*A logical, positive message:

I CAN & I WILL DO THIS!

I am a logical thinker except when it comes to losing weight. I need to let my logical self stay in control by clarifying the facts and my actions! Do you all remember Gill's acronym for FEAR:

False Expectations Appearing Real

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 37.0 
0
10.75
21.5
32.25
43
OHMEMEME's Photo OHMEMEME Posts: 1,037
1/7/20 9:47 A

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Hi Sue!
Cheering you here today! I hear someone whose mind is set on structuring for success! Go get it girl!

I am soooo scattered when it comes to the best way to Spark...I am going to look into this team thing and see if I can find a consistent check in for giving and receiving support.

An email alert sent me here. Happy to see you active!


A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


 current weight: 169.4 
229
214.1
199.2
184.3
169.4
FUNLOVEN's Photo FUNLOVEN Posts: 2,654
1/7/20 8:46 A

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DAY #2 - I'LL START TOMORROW

Linda reminds us of how much time and energy we waste when we indulge ourselves in this kind of thinking and its true! All I have to do is think of how much weight I could have lost by now if I had not had the "I'll start tomorrow" attitude. I still have this kind of thinking at times, but those times are getting farther apart. Whether it hours, days, or weeks, I am making progress in recognizing that kind of thinking in myself and take action against it quicker.

In my first review back in 2018 my social calendar was my downfall. It was full. Full of food & drinks! Since then I have been working on I being more grounded. I have reprioritized some things in my life. Although I have not always been successful I have made gains at keeping my schedule more sane. In 2019 I felt that my intentions regarding my diet and exercise plan were more solid and it paid off with some weight loss and breaking the barrier from the 170s down into the 160s.

So what is standing in my way now? The recent holiday season is fresh in my mind. I relapsed into old eating behaviors and put on some pounds. Linda reminds us to be honest with ourselves and stop making excuses. She wants us to get clear about our plans and then make them happen!

My Plan:

1. Plan Better - look ahead on my schedule and determine what is coming up that is "Special"
2. Remember that not all occasions are "Special"
3. Continue with abstinence from alcohol
4. Have healthy foods available
5. Make fitness my top priority

This weekend I hope to have a Family Game Day. That will involve alcohol (not for me) and the pizza they love and can only get when here in our town. I am going to make sure I have fresh veggies and fruit to go along with it. This should help me keep my mouth occupied with healthy foods instead of too much pizza.



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 37.0 
0
10.75
21.5
32.25
43
FUNLOVEN's Photo FUNLOVEN Posts: 2,654
1/6/20 11:19 A

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DAY 1 - OTHERS HAVE DONE IT

I did Round 1 back in June 2018. Here is some of what I listed then:

Here are some tips I came up with when I thought about people who have been successful:
1. Stick to your food plan - calorie count, low carb, WW points
2. Stick to you fitness schedule- if you don't have one, develop one & add it to your calendar
3. Portion control - measure & weigh everything
4. Track, track, track
5. Set your intention at the start of very day - My focus today is _________.
6. Remind yourself frequently - OTHERS HAVE DONE IT AND SO CAN I ! !

In Round 2 I wrote the same things plus I added a motivating picture:



This is Round 3. I notice that my focus, although similar, is more concise. Like Gill, I still don't know of any personal friends who have needed to lose weight, done so, and then kept it off. As we all know, it is a difficult road and requires an attitude and lifestyle change.

3 Things I Can Do:

1. I started using Linda's DOT Calendar on January 1
2. I have eliminated all alcohol intake for the first 2 weeks of January
3. I decided to follow the No S Plan

I also am going to try and put together a vision board using this I CAN & I WILL photo. I saw one that a Sparker did for January. It was simple and darn cute.

Edited by: FUNLOVEN at: 1/6/2020 (11:28)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 37.0 
0
10.75
21.5
32.25
43
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