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THETROUT's Photo THETROUT Posts: 1,907
2/25/20 7:04 A

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3 areas of weight loss and exercise where I'm not done yet:
(1) Exercise - walking some each day.
(2) Exercise - Stretching and strengthening.
(3) Food - Incorporate adequate veggies into my daily diet.

Steps for each:
(1) Just do it.
(2) I have a set of stretches and strengthening exercises from physical therapy years ago. I need to do these most days of the week because they focus on where I tend to get weak. Need to do in the morning after coffee/sparking.
(3) I bought some Birds' Eye roasted veggies so I have something simple that does not need prepping and had some last night. I procrastinate and don't always have my fresh veggies ready to eat.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/24/20 8:12 A

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Day 36 - My Strengths

Physical attributes - Healthy, pretty hair, attractive.

Skills and abilities: Intelligent, meticulous, hard working, dedicated to my endeavors, goal-oriented, does not give up easily, helpful, can read music and play piano, can organize events.

Personality Traits: Loyal, thoughtful, kind, caring, loving, fun, perceptive, a good friend to others, helpful, encouraging

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/21/20 11:02 A

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Day 35 - Need for renewal

Renewal Walk -
Right now, I'm in a good space in my life, so this is not so critical. However, there is something refreshing about walking outside, and I do it often with my husband and dog. This was really important for me to do alone several years ago, and I'm blessed to have some woods nearby where only a few other people are ever walking.

Also, I love sitting in the guest room, which is also my sitting room. I love the way it is decorated and enjoy time alone doing sitting activities like reading my Bible, reading a book, reviewing my goals, etc.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/21/20 10:59 A

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Day 34 - Food replaces meaning

1. Write a list of things that currently give you meaning in your life.
Having a relationship with God through reading the Bible and prayer
Relationship with my husband and son
My job
Serving as treasurer for a nonprofit.
My church relationships
Having a variety of friends

2. Decide where you can add more things or cultivate the ones you have.
I don't feel a need to add more things.
I spend time with people in a wide variety of ways. Part of my challenge is to avoid tempting foods in the process.
I also want to brush up on work skills by reading some chapters in some professional books I have.

3. I am currently in Bible Study Fellowship which gets me into God's Word every day, unless I'm slacking.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/19/20 8:29 P

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Day 33 - Create Some Joy

This is a good lesson for getting to the roots of things I enjoy. Just not up to working on it today. I can get bogged down with things in life that I NEED to do to the point that things I enjoy can become drudgery also.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/19/20 8:28 P

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Day 32 - Make Exercise Work

My favorite words in this lesson: Small, realistic goals

I could do 10 minutes a day. I have to go to work today, shooting to get there at 10. It's now 8:30. I'm going to walk for 10 to 15 minutes now. If it were raining, I could do my PT exercises which are good because they strengthen the areas that I naturally go weak in.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/19/20 8:26 P

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Day 31 - Restore Yourself

This is funny - My 20 yo son just bought at 1978 nonworking Corvette last weekend and put it in the garage where my husband's car used to be. I am less than thrilled with this. Maybe I can use it as a visual reminder of what I'm doing with myself.

I have a list of goals/projects for the semester. I'm going to address this lesson as just what I'm doing to restore myself.

1. Areas to restore -
Exercise - Make sure to walk some everyday, minimum 10 minutes, hopefully more
Eating - Replace some red meat meals with chicken

2. One thing that will help begin restoring it
Exercise - Just Do It! I hiked Saturday and Sunday, and I messaged a friend to walk with me today.
Eating - Find one new healthy chicken recipe to try this week.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/14/20 9:57 A

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Day 30 - Feel Blessed

One Day Plan
First, start my day with reading the Bible and praying. The Lord knows all of my hurts and disappointments, and He cares.
Read a good book while enjoying a cup of hot tea.
Take a few minutes to enjoy my Mary Kay Satin Hands set.
Take a walk.
Do some stretching exercises.
Call a friend.

Ways I'm blessed right now:
I have a wonderful husband and son. A warm home. A good church. Many friends. My dog. Plans to travel to England to hike. The ability to hike. A part-time job that is flexible and a wonderful boss.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/14/20 8:01 A

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Day 29 - Healthy Day Hat

I do a couple things already that put me into the mindset:
1 - I log into Sparkpeople and do my 100 DWL lesson first things in the morning with my coffee.
2 - I eat a healthy breakfast: Same thing every day: Fiberone cereal, almond milk, yogurt & fruit.

I need to go a couple steps further with
3 - at least a 10 minute walk. It is not raining and is warmer this morning, so I think I will do it in a minute. A walk makes me feel better instantly and more resistent to temptations for the day.
4 - A glass of water in the morning. I've noticed on Sunday that I rush around getting ready for church and then don't have water until after church, and I stay a little thirsty while there even if I have coffee.

Today is a healthy Day!
Update: I did #3 and #4 after I typed this. I had lots of energy in the afternoon.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/12/20 4:57 P

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Day 28 - Get your money's worth

Mostly, my restaurant visits are with my husband, and not very often. Oh, and with some girlfriends who know what I'm up to. I have several restaurants where I feel I can stay on plan. If I can't entirely stay on plan (like at the Italian restaurant), I bring some home.

I'm planning to have breakfast with a young lady next week to hear about her semester abroad. She's not someone I would discuss weight issues with. I've given her 2 choices of places, each has a way for me to stay on plan. I will have to mentally prepare to not touch the bread basket at one of them.

A buffet would be the death of me.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/11/20 8:31 A

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Day 27 - Skip It or Savor It

I've had too many Savor It occasions lately. They would be ok if I weren't trying to lose weight.
Here are a few:
(1) Book Club - I almost always skip the food. Usually there is tea, and it's right after I've eaten dinner. I know the food will be there, so I mentally armor up to avoid it.
(2) Samples when shopping - I almost always indulge. I need to armor up and avoid this because, all of that can add up to 200+ calories. It's really not even fun to stop and wait and then eat quickly.
What I have the most trouble with is surprises. I went to a library event where there were really good cookies, and I kept eating them. I didn't know they would be there.
I love the Not My Food label. I also ask myself, "Will this move me forwards or backwards in my weight loss goal?"


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/10/20 8:32 A

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Day 26 - Vacations and Reunions

1. Create a vacation or reunion plan, even if those times are months away.

I need to go visit my aunt in another city, staying 2 or 3 nights. I went last February and felt like it was detrimental to trying to lose weight. At that point, I was trying to get started, and this visit was a setback. I took protein shakes, and maybe I had one or two. But, my cousin took me out for fried fish one night. Another morning his wife made a huge breakfast that I felt compelled to eat. I didn't see a way to fit exercise in. So, next time I will ask for my dinner out with my cousin to be a salad. And I will let him know, if I stay with them, that no big b-fast is necessary. I will try to get in some walking breaks during my visit.
----------------------------------------
This lesson hit me on another level. I really need to start drinking water when I get up or right after coffee. I've noticed that if I leave the house right after breakfast that I get thirsty mid-morning, like at church, and don't have a way to drink water. Also, I'm not exercising first thing in the morning, so it often does not happen. Getting back to the basics now is what I need to focus on.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/7/20 5:14 P

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Day 25 - After the Party's Over
Wow! I did not realize that this syndrome existed in other people besides me! Today was a case in point for this lesson. I had a group lunch where everyone brought certain things. I often have a protein drink for lunch with fruit. I took fruit and only ate it for lunch. Breakfast was late for me, so I honestly was not hungry until after the lunch was over, so I had the protein drink on the way home.
Problem 1 - The main dish person brought chicken salad from a local restaurant instead of meat from a bbq place which I could resist. I resisted the chix salad, (hard for me) not having even a bite. She offered to send some home with me, but I said no, knowing that I would eat it as soon as I got home because it is really good. Also resisted the surprise chocolates that were there. I would like to get better at nonfood rewards. Here are a couple I could use to indulge myself:
(1) Take a break by watching something I want to on Amazon Prime Video
(2) Use my Mary Kay Satin Hands set to pamper myself.

On the way home, I got a cup of coffee with cream from Starbucks. Also had a low calorie low sugar chocolate bar, as planned, when I got home. So, not feeling deprived at home. And, I know on another day, I will probably go to the restaurant and have the wonderful chicken salad when it is planned into my day.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/6/20 7:35 A

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Day 24 - Planning to Overeat

1. Identify an event or situation where you might end up planning to overeat.
(a) I definitely eat off plan at times when I'm stressed or tired. Planned ahead? Not really.
(b) Funny that Linda mentions in the book planning to eat at an Italian restaurant. I've been to a great Italian restaurant 2X in the past 2 weeks. I looked at the menu ahead of time, made my choice, stuck with it at the restaurant. First time, brought a portion home as planned. Second time, ate dinner as planned. It was my birthday, and they give a free piece of cake then, and my husband and I split it. Maybe that was planned overeating. I thought it was a huge success because there was 1 piece of cake, and I had 1/2. Maybe I was over my calorie limit for the day. So maybe I widened the road too far. I considered it to be a special event where I wanted to enjoy the cake.

2. Is that what you really want to do? Is it worth it? Write your answer.
What I described above, yes. I was very on my plan before and after the occasion.

3. List three things you will do to prevent sliding into overeating in this situation.
Hmmmm . . . a valid point. I have plenty of nonfood rewards. To just pamper myself for a few minutes, I like to use my Mary Kay satin hands set. It is quick, and leaves me with a good feeling.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/5/20 9:24 P

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Day 23 - Food and Nurturing

1. When are your worst times of day with food and eating issues?

When I feel overwhelmed. More in the afternoon when my day has gotten away from me and needed tasks are not done.

2. Identify at least two alternate activities you can do during this time.
Hmmmmm . . . If I'm overwhelmed I don't want to do anything. And sometimes have trouble focusing on what needs to be done.

Ok, I did do nurturing 2X today, but not to the tune of several hundred calories like I would have a year ago. I had an extra 150 calorie snack this afternoon that was not planned and then a 100 calorie frozen yogurt bar a few minutes ago. Not hungry. Just wanted to eat. My day was quite busy and felt out of control. I finally got my morning shower at 4:30 this afternoon.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/5/20 9:22 P

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Day 22 - When not to eat dinner

1. Identify places in your day where you might go longer than five hours between eating.
Wow! I've come a long way. I just wouldn't let this happen. I learned last year that reaching the absolute starving level is detrimental.

2. Plan a transition between your activities of the day and your evening meal.

Every day is different for me, but usually at home we eat dinner at 6. I walked before dinner last night and had amazing energy in the evening after dinner.

3. Create a short list of mini meals or snacks; then stock up on supplies for them.
100 calorie packs of nuts, apples, applesauce, fruit, protein shakes, 100 calorie Greek yogurts

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/3/20 7:19 P

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Day 21 - the Couch is Calling
This was an interesting lesson. The story is a bit unbelievable that the only thing that the girl in the story changed was to walk after work. My experience has been that walking helps me to eat better, but I have to plan that also. Exercise and what I eat are very intertwined most of the time. Walking gives me more energy which makes it easier to resist tempting foods.

1. Create a weekly exercise plan to include the type of activity, length of time and which days you will exercise.

Walk 20 minutes a day most days of the week. Excused on Tuesdays due to schedule.

2. Plan ways to get past the barriers, such as fatigue, schedule or stress, that would prevent you from exercising.

Feel overwhelmed by schedule - Do 10 minutes anyway.
Cold outside. - Use the glider upstairs.

I've had a tough time since December on exercise. The weather is nice at the moment, so we went hiking yesterday, and I had a 20 minute brisk walk today. So thankful that I was not huffing and puffing like I was last February.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
2/3/20 7:10 P

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Day 20 - Rebuild your hope

1. Identify things your negative voice tells you. For example, “I never stay on a plan.”

Wow! I feel like I've beaten the negative voice down over the past year. I try not to go there. If I've fallen off plan, I say, "Persistence, not perfection, is the goal."

2. Reframe those thoughts by writing, “That’s not true… I can overcome that.”
"I know I can do better, and I will," is what I tell myself. And, emoticon

3. Create a powerful statement to use as your hope voice. For example, “Of course I can do this!”
I'm purposefully slow and steady. "Of course I can do this! It will take time."
Weight loss is like practicing a piano piece. The more you try, the better you get at 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: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/30/20 6:44 A

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Day 19 - Hope - the secret word
1. How hopeful do you feel right now? A lot, some, a little or not at all? Write it down.

I have great hope. I'm on the slow and steady track, sometimes not on it, but I've lost 28 pounds in 10 months. A very, very slow rate of loss, but I haven't given up.

2. Describe recent times when you’ve lost hope, including what caused this to happen.

I was craving something, went out and bought it, and ate it. It made me fearful that I would be off track and not get back on; but I was very much on track the very next day.

3. Identify one step you can take today to build a sense of hope and optimism.
Losing weight is not a race. There's not a deadline. The popular thinking of losing X number of pounds in X amount of time does not work for me. So, I reflect on what I have done, not how much time it took. I wear my crystal Mickey Mouse earrings every day to remind me that I lost 10 pounds; it symbolizes that I can lose 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: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/29/20 10:02 A

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Day 18 - I know what works (and what doesn't)

I'm going to start with what I've found to NOT work. In my 20's, I went to Nutrisystem and lost around 15 pounds. Lost too fast, using processed foods, not exercising: So, gained it back. In my 30's, I've been to WW. Feeling pressured to get to a number set by them, and fast, because I'm paying every week for it. Also, too much processed foods, so I had cravings and gained back.

What works: I've been working on weight loss since March 2019, roughly 10 months, and I've lost 28 pounds. Some months have been better than on others. I gained weight while on vacation for 2+ weeks. Here's what I'm content to be doing that works:
+ Eating within sparkpeople calorie range
+ Tracking all food on SP
+ Weighing daily, recording weight, food, and exercise on the Dot Calendar
+ Focusing on fresh fruits and veggies (and I'm not great at that yet)
+ Drinking 8 glasses of water a day
+ Avoiding flour and sugar
+ Avoiding processed foods as much as possible
+ Exercising or walking 20 minutes a day
+ Prayer
+ People - communicating with others about weight loss topics on this team
+ Persistence - Not Giving Up
+ Going slowly on purpose. And I mean really slowly. 3 pounds lost in one month is great.
+ Not having a "bad" foods or "can't have" list. (because I rebel)

Right now, my goal is to be 10 pounds overweight. I only have 15 pounds to lose to get to that. Then I'll re-evaluate and see if I want to lose more.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/29/20 10:01 A

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Day 17 - Do I really care?

After my Saturday afternoon binge, on Sunday I pulled it together to really care, and my days have shown that I care on Sunday, Monday and now Tuesday. I care by journalling my food to keep within the guidelines of eating to lose weight. I care by making sure I drink 8 glasses of water a day. I cared last night by only eating 1/2 of the meat portion at a restaurant for dinner. I care by tracking my weight, exercise and calories on the dot calendar. I care by having my vision board in my bathroom so I can see the goals I'm hoping to get to. I care by planning ahead for splurges like popcorn at the movies.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/29/20 9:59 A

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Day 16 - Compulsive or Impulsive Eating

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/27/20 8:37 A

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Day 15 - Beat myself up

Oh, my! This lesson is just what I needed TODAY! As I read the title, I thought, "Oh, this will be an easy lesson because I don't beat myself up." Then I read the lesson. Learn from my slip-up! What a concept!

What happened? On Saturday, I ran some errands and stopped at the grocery store to specifically buy something that I've been craving for several days. I sat and ate it in the parking lot. All 495 empty calories! The rest of Saturday was ok, but needless to say, I was above my calorie limit for the day. Full of salt, so my weight was up 2 pounds on Sunday, and down only 1 pound from that today, Monday. I'm hoping to be at Saturday's weight again on Tuesday.

What was going on? I had been craving it for a few days. I was tired. I had not exercised that day. My strength to resist was really down. Also, my diet had been lacking fruits & veggies.

What did I learn? I'm very susceptible to giving in to off plan cravings when I'm tired and haven't had any exercise. (I know that.) BUT, the price was really high on the scale. Not only did I weigh more Sunday, but also Monday. I was very on-plan Sunday, and I think I can be today, but getting back to Saturday's weight on Tuesday does not delight me. I learned that making up for lost territory means the next step is to fight for the ground that was lost, which is a detour from the weight loss line of success. I think it's going to take 3 days to do 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: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/27/20 8:05 A

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Day 14 - Ditch the parent

I could spend a month on this lesson. I really need to mull over it to understand some of my eating. A lot of my off plan eating is when I'm tired. But I have a recording in my mind of my mother saying things like:
You shouldn't eat that before dinner.
You shouldn't eat that.
You should eat something good for you.
That's fattening.
I can't believe you're having another one.
It felt very controlling at the time, and I did a lot of sneak eating. There are times when I do sneak eat now, but I haven't in a long time.

1. Identify and record a recent time when you ate a cookie or other treat
I ate 2 pieces of Russell Stovers chocolates last night, impulsively. I was at a concert after a dinner. There had been no dessert after dinner, and I knew I would keep within my calorie range for the day, so I gave myself permission.
2. Write the words, “I chose to eat…” and add the food you listed above.
I choose to eat 2 pieces of Russell Stover's chocolates.

3. Each time you eat something today, tell yourself, “I’m choosing to eat this.” Write a note about how that felt.
I chose to eat a small dark chocolate bar.
I will choose not to nibble as I get dinner ready.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/27/20 8:03 A

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Day 13 - Get some passion

I may not be getting as specific as the lesson intended, but it hit me that it is important to be passionate about losing weight. It's easy for me to get distracted, off plan, etc., but passion is what keeps me going. It was hard to get back to my plan after the holidays, but I'm on it now. My vision board, showing me the advantages that I'm getting with weight loss, is a huge help. This team is a huge help. Seeing that others have done it and kept it off is a huge help.

Thinking ahead, I'd really like to be at least 10 pounds lighter by the time I leave for vacation since we plan to do a lot of walking. I'm thankful to be a lot lighter now than I was this time a year ago.

So my area for today is eating in a way that helps lose weight. No mindless snacking while preparing dinner. That is where I often deviate from plan, but I didn't yesterday, and I will not today.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/27/20 8:01 A

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Day 12 - Success Somewhere
(Missed doing this lesson last week)

1. Think about one thing you can do today that matches your goals.

Drink 6 to 8 glass of water
Do my stretching and strengthening exercises
20 minute walk

2. Write it down and post a note on your refrigerator or computer screen.

Note on my kitchen counter for exercise & walk

3. When you’ve finished that one thing, celebrate having success somewhere.



Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/27/20 6:56 A

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Day 11 - Never Give Up

This is the longest I've ever gone without giving up. I don't always eat according to plan perfectly, I have moments of getting off the rails. But I get back to it. I credit SP, and especially this team. No dues, no goals set for me. I can't think of situations that might cause me to give up. Deviate, yes. Give up, no.

This attempt is working. There are things I could work to improve on.

I will try to exercise 15 minutes a day the next 3 mornings.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/26/20 7:25 P

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Day #10 - Do it in the fear

1. Recall a time when fear took over your thoughts. Write it in the space below.
I'm currently fearful of gaining weight back that I lose.

2. What did you do to get past the fear? Make a list of steps you took.
I don't know that I'm really past the fear. But I've learned from many people on Sparkpeople that weight loss is a long term plan, not a short term goal. Over the holidays I was back and forth with being on plan. At the end of the month, I had not gained weight. I'm purposefully losing weight slowly to give my body time to adjust. The last time I was at my current weight, I had strong cravings, gave in to them, gained the weight back. So I guess losing it slowly is a step I'm taking to prevent gaining it back.

3. Identify places in your life now where you can “do it in the fear.”
Get back to weight and exercise plan if I stumble around some. I can do it. I'm doing that now.
Get back to 20 minutes of walking each day.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/26/20 7:23 P

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Day 9 When to use paln B

Plan A
Eat within sparkpeople calorie range
Include 2 fruits/3 vegetables
Avoid processed foods, esp. sugar & flour
Drink 8 cups of water a day
Exercise 20 minutes, at least, a day

Plan B
Allow reasonable amounts of food in social dinners
Get right back on plan ASAP

There is no plan C!

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/26/20 7:23 P

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Day 8 - Set Now Goals

Here I am doing this lesson at the end of the day, BUT in my mind I have these goals:
1 - Eat according to SP plan, 1200 - 1550 calories a day
2 - Drink 8 cups of water a day.
3 - Walk 20 minutes a day
Also, I'm on a 5% challenge team, looking to lose 7.5 pounds in 8 weeks. It's doable.
Today I accomplished #1 and #2. Walked 10 minutes which is better than nothing.
I have been focusing on losing 10 pounds at a time, slowly, because I think losing too fast makes my body want it back.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/26/20 7:22 P

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Day 7 - Not Willing to Change
1. Identify several things you are not willing to do.
I'm not willing exercise first thing in the morning.
I'm not willing to go to events that include food and not eat what I want.
2. Decide how you could make small changes in those areas and get past them.
Make a reminder note to exercise because often I just forget.
I go to fewer events that include food. There is a social on Thursday that I would enjoy, but I decided since we're going out to dinner on Friday to skip it.
3. Record your new plan and follow through with it today.
I'm about to get ready for work and go. Will leave myself a note to exercise so I think about it tonight when I get home about 9.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/26/20 7:20 P

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Day 6 - Monday Diet

Oops - I missed this day when everyone else did it.
Weekends are not so much my issue. I only work 2 days a week, and I do find that those are less challenging than the other 5. Tiredness is my most challenging time when I tend to want to eat off plan. Monday is a day to regroup, husband is back at work, so I should plan a little nurture time for then, which is tomorrow.

Social events can also cause me to go off track. Tomorrow, I'm meeting a friend at an Italian restaurant for dinner. I plan to eat within my calorie range tomorrow and bypass the bread. I can also nurture myself with a Mary Kay Satin Hands experience earlier in the day.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/25/20 5:09 P

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Day 5 - No willpower

1. Think about places where you’ll face a food temptation today.
My greatest temptation is little bites between meals which turn into lots of calories.
Tomorrow I'm going to visit a Sunday school class at a church I don't usually go to in order to hear about a friend's mission trip.
2. Create a new mindset for protecting yourself from unplanned eating.

Whatever it is, it's either not that good, or it can wait until meal time.
At the Sunday school class, I need to have had a good breakfast before leaving home, and stick with coffee or tea there.

3. Record your success with using this new mindset.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/25/20 5:06 P

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Day 4- Today I'm on my plan

Good timing for this lesson. Yesterday I went off the rails. I was tired.

. Write a list of three things you will do to stay on your plan today.
Track food.
Plan the day's food.
Take an afternoon walk.

2. Identify any emotional issues that might get in the way of your focus.

Being tired.

3. Create a self-talk phrase to use instantly when your focus starts to slip away.
Today I'm working on my 2020 goal - to lose 20. I really want to weigh less for vacation.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/25/20 5:03 P

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Day 3 - What if I fail?
1. Write down one of your biggest fears around managing your weight.
One of my biggest fears is not returning to my food plan when I take a deviation.
2. Identify your emotional response. Let yourself feel the fear and panic.
I can't eat in such a way as to lose weight. My body won't let me.
3. Create a logical, positive message to use any time fears creep into your thoughts.
I have a plan that works. It takes time. Staying on plan about 90% of the time will get me to my goal weight. Just not quickly.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/25/20 5:01 P

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Day 2 - I'll Start Tomorrow

1. Identify what’s getting in the way of your weight-loss plan.

Small nibbles during the afternoon and while making dinner.

2. Decide how you can get past this barrier.

Get life organized enough to have dinner on time.

3. Take the steps that will make it happen today. Record what you did.
Today I'm out for dinner before Bible Study, so not such a challenge today.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
THETROUT's Photo THETROUT Posts: 1,907
1/25/20 4:56 P

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Day 1 - Others have done it

People who have lost weight and kept it off - My husband has lost 30 pounds and kept it off for 4 years. Several of you Sparkfriends have.

3 Things I can apply to my own efforts:
(1) Stop taking small bites of things that aren't part of my plan.
(2) Exercise at least 10 minutes a day, try to do more on days I don't go to work.
(3) Don't give up!

I'm getting back to what I was doing in 2019: Journalling food eaten, drinking 8 glasses of water a day, eating healthy, avoiding processed foods, prayer, fruits and veggies, doing my lessons with this group.


Edited by: THETROUT at: 1/25/2020 (16:59)
Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


 Pounds lost: 30.4 
0
10.75
21.5
32.25
43
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