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THREEWHALES's Photo THREEWHALES Posts: 8,043
1/5/14 11:40 A

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January 5, 2015

I now weigh 133 pounds.
I am pleased with my exercise plan and the way I consistently weighed and tracked my food in 2014.
My body feels strong and amazing. I can hardly believe it is me when I look in the mirror.
I am exercising by walking 13K a day and use my recumbent bike to fill on on days when the step count was low. I started Ta Chi on this day last year. It was hard, but with each day I got stronger and more flexible. I am glad I stuck with it:)
I have learned that I can be triumphant over my excess pounds by relying on God for His strength and love. I have learned that you don't have to be perfect each and every day, but you do have to be consistent over the long haul. I started Zentangling each day in my tangle a day calendar, that one thing kept me grounded expecially when I joined the Bible verse for the day with the tangle...I found I had faith to carry me through on my weight loss journey.

Edited by: THREEWHALES at: 1/5/2014 (11:41)
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(. (. Cynthia

Minion Cadet Squad
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Emeritus DH/HoH/Ms Cynthia SlytherDor
THREEWHALES's Photo THREEWHALES Posts: 8,043
1/5/14 11:16 A

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Day 93

1. Things I can do for the next 20 years:
Monitor fruit and veggies..make sure I get 5 a day
Drink water
Limit sweets
Listen to my body for hunger and fullness signals
Eat whole foods
Drink hot tea
Eat 15 out of 21 meals on plan.

2. Favorite foods
Mac & cheese-make homemade using low fat ingredients served once a month.

3. Exercise
Ride my recumbent bike so I can exchange into steps.
Walk with my peddy moving to a consistent 10-12 K average/week
55 challenge 3x week
Flexibility exercises 3x week

4. Barriers
Stress/teaching
Use the following list of destressors as needed
Read Bible, read on kindle, Zentangle, hot bath, exercise!

5. Crisis management
Weigh weekly
Take body measurements monthly
Weigh food
Track portions
Embroidery/sew...you cannot eat doing these things!

6. Weight management tricks
Drink cold water out of a straw
Use water beads to keep track of water consumed
Weigh/measure food portions
Exercise first thing in morning
Beat your previous days steps on peddy
Remember, Nothing tastes as good as thin feels!


Edited by: THREEWHALES at: 1/20/2014 (11:03)
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(. (. Cynthia

Minion Cadet Squad
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Emeritus DH/HoH/Ms Cynthia SlytherDor
THREEWHALES's Photo THREEWHALES Posts: 8,043
1/3/14 10:29 A

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Days 91 and 92 have been my wake up call emoticon
Ok, I am obese. My action plan is in place. The question is, I am willing to follow that plan for the rest of my life...tweaking it along the years. THAT is and has been the question for me some 21 years now. For most of those years, I was not willing to do what a lower number on the scale required of me. There were times during those years that i happened upon something that lowered that number on the scale, but because it was not the number I had in mind, I. Was not happy. I joined curves and hurt my back and gained it back again.
Enough of the past.
I weigh less now than I did a year ago. PROGRESS!
I understand the Step Diet better and am on track to reach 12K in 10 weeks.PROGRESS!
I know I need 64 ounces of water a day.
I know I must track my portions, even though I hate doing it...it is hard when the number on the scale is large, easier to track when that number is small...DUH! How do I get to a lower number, track my food, drink my water and exercise.
Yesterday, I got an email from Linda Spangle. Here is what she said:
Keep it simple. Eat right. Drink water. Exercise. And tomorrow, do all over again.
What this means to me, eating right...using my portion tracker and make sure I eat fruits and veggies. Track water and exercise as well on my tracker.
emoticon emoticon emoticon emoticon emoticon

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(. (. Cynthia

Minion Cadet Squad
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Emeritus DH/HoH/Ms Cynthia SlytherDor
THREEWHALES's Photo THREEWHALES Posts: 8,043
1/1/14 10:46 A

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Day 91 action plan:
Exercise-step diet...increasing my daily steps by 500 each week, use my bike to help me get in my steps each day & do the 55 challenge 3X week
Fuel intake: track my portions on my old WW portion tracker & 64 ounces of water daily. On days that I do not or cannot track, just eat 25%less at each meal
Stress management: zentangle every day in my tangle a day calendar & read!
Hone my quilting skills: Mystery block of the month club

When I stumble, I get back up right away. My mantra: eat less, move more.

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(. (. Cynthia

Minion Cadet Squad
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Emeritus DH/HoH/Ms Cynthia SlytherDor
THREEWHALES's Photo THREEWHALES Posts: 8,043
12/31/13 12:40 P

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Day 91
This day has caused me to dwell on it for several days now. I have never considered that obesity was a disease. I hate that word...obesity. When I would go to the doctor in the past, he would says things like...if you would lose some weight...just eat less....just follow this plan. sounds simple enough, but we all know that losing weight is complex, yet it is simple math...eat less, move more and stay consistent with your efforts.
I think all of this is why Spark People was started. Doctors don't have a clue and now a days, they just want you to have a weight loss surgery...don't change your lifestyle just have the surgery.
SP is a great place to learn what works for you and to get support from like minded people. I find that my teams that offer challenges are great for me, I will exercise if I know I have to report those minutes...silly, but true. I need that external motivator to get my butt in gear.
Day 91 done and thought about, maybe a little too much.
My name is Cynthia and I am an over eater and a non vegetable eater.
I have a disease called obesity.


Edited by: THREEWHALES at: 12/31/2013 (12:40)
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(. (. Cynthia

Minion Cadet Squad
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Emeritus DH/HoH/Ms Cynthia SlytherDor
THREEWHALES's Photo THREEWHALES Posts: 8,043
12/25/13 7:16 P

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Days 71-90

Key points that stood out to me:
My safe place
Rituals...making tea using a teapot, zentangling
Using positive language when creating goals for new year..like healthy, fit, balanced
At my best list...making this list made me smile. I plan to read this list often:)

I am down to the last 10 lessons.

Edited by: THREEWHALES at: 12/25/2013 (22:48)
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(. (. Cynthia

Minion Cadet Squad
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Emeritus DH/HoH/Ms Cynthia SlytherDor
THREEWHALES's Photo THREEWHALES Posts: 8,043
12/24/13 4:31 P

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Days 51-60 emotional eating

To be honest, I did not get much out of this section. When I read Thin Within, I dealt with head hunger and heart hunger.

Days 61-70 Triggers and word play

For me, don't even start, never say "I blew it" and I had a pause were the best tools to add to my tool belt. Chips and cookies fall into this don't even start category for me.
When I was following No S diet, I took a cheat day every week...I also did not lose weight. So I know that for me a cheat day does not work.
I follow an exchange program, so there are no foods off limits to me, I just have to find room for the food on my food planner. There is always another day that I can eat. After every program I have followed I don't see food as good or bad, food is to refuel your body. I eat when I am hungry and I stop eating when I am satisfied.
The main thing I need to do is keep a food journal. I hate this, but this is what I must do.
What I need to change is my exercise. I need something that I will do on a regular basis. My goal for the new year is to find that something!

Moving on to days 71-80


Edited by: THREEWHALES at: 12/25/2013 (19:19)
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(. (. Cynthia

Minion Cadet Squad
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Emeritus DH/HoH/Ms Cynthia SlytherDor
CHRISTASP's Photo CHRISTASP Posts: 1,620
12/8/13 4:11 A

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emoticon emoticon for reaching day 50!

Christina



THREEWHALES's Photo THREEWHALES Posts: 8,043
12/7/13 11:19 A

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Days 41-50
Jumpstart motivation

The good news, as I was reading this section, I realized I have a lot of these practices in place already.
Here is a list of things that struck me as being important for me to remember:
*Motivation is a choice.
Things that have worked for me the past include preplanning meals, tracking my steps in Walker Tracker every day, Titan challenges
*raise the importance of my goal: make it matter!
MY WEIGHT BOTHERS ME. I MUST TAKE ACTION TO SEE IMPROVEMENT!
I choose to release excess pounds.
I choose to drink water.
I choose to exercise.
THIS IS THE RIGHT TIME FOR ME TO LOSE WEIGHT.
Plan of action:
1. Plan meals and eat at home.
2. Exercise when I first get home from work for at least 10 minutes
3. Make water a priority-use those water beads to keep track during the day

One positive step lights the fire within.


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(. (. Cynthia

Minion Cadet Squad
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Emeritus DH/HoH/Ms Cynthia SlytherDor
CHRISTASP's Photo CHRISTASP Posts: 1,620
11/16/13 1:48 P

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Good luck, would like to hear how it goes!

Christina



THREEWHALES's Photo THREEWHALES Posts: 8,043
11/16/13 1:32 P

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Days 31-40 listen to your body

After years of following first one and then another weight loss plan, I have gotten pretty good at recognizing the hunger scale, not waiting too long between fuelings and listening to my tummy for that satisfied feeling during a meal. Here lately, I especially cannot stand the way over eating makes me feel...so much so that when I think about how eating that one more bite or second helping will make me feel later...I STOP! When I was pregnant with my youngest child, I drank diet DP like they were going out of style. Today, I will not drink a carbonated beverage because I do not like the way I feel afterwards...a bloated tummy:(
From these chapters, the thing I need to work on is eating slower. I may try the timer thing and see how that works for me....will post about that experiment later....

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(. (. Cynthia

Minion Cadet Squad
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Emeritus DH/HoH/Ms Cynthia SlytherDor
CHRISTASP's Photo CHRISTASP Posts: 1,620
11/4/13 6:57 A

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Just read your last two posts! Congratulations, so many good steps and good ideas! emoticon

Christina



THREEWHALES's Photo THREEWHALES Posts: 8,043
11/3/13 10:12 P

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Day 28
I don't eat food just because it's there!
At my school, there is a teacher who loves to feed us! He brings donuts every week. He has learned not to ask me because the answer will be no:) I eat a healthy breakfast at home so I don't need or want those donuts!
Day 29 handheld foods...my plan: put these types of food in snack size bags.
Day 30 postpone eating...Ah! Another No S strategy:) No snacks No sweets except on S days. I am postponing my trigger foods to the weekend(S. Days) usually by the time the weekend rolls around, Those kinds of foods don't taste as good as I thought they would!

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(. (. Cynthia

Minion Cadet Squad
Black Panther Team
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Emeritus DH/HoH/Ms Cynthia SlytherDor
THREEWHALES's Photo THREEWHALES Posts: 8,043
11/3/13 11:05 A

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Days 21; 23; 24
Eat with awareness-the Titan challenge last week was to give up a bad habit. I gave up eating in front of the TV. And lo and behold, I ate less and was more satisfied with my meals.
I also ate slower this week and savored my food.
Day 22-
Multitasking while eating. Since i was nit eating in front of the TV last week, my husband and I actually had a conservation over dinner. Such a simple way to connect with those around you.
Day 25
Smaller amounts less often. I have been practicing this during the Titan Fall challenge. My stomach just can't hold what I used to put in it.... emoticon I find myself eating 25% less at most of my meals emoticon
Day 26
When food disappoints you.
This happened to me this week! I made a pot of cream earl grey tea. emoticon One sip, ugh...poured out. Adjusted the tea leaf amount, waited for the steep. One sip, ugh...down the drain. Changed the tea and teapot...steeped the tea, poured in my cuppa...one sip, two sips...nope not having it. Life is too short to drink bad tea.
Day 27
Desserts are for S days.
One of the basics of the NO S program is to eat desserts only on S days. I find myself doing this even when I am not following the No s guidelines. I have tried many programs over the years, I find that a part of each program sticks with me: No S-sweets only on S days. No S-no seconds unless you are still hungry...be careful with this one...it takes 20 minutes for your brain. To catch up with your tummy! WW-portion control and drink water. Thin within-love who you are now right now, see yourself as God sees you:through rose colored glasses emoticon

Edited by: THREEWHALES at: 11/3/2013 (11:09)
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(. (. Cynthia

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Emeritus DH/HoH/Ms Cynthia SlytherDor
LOSINGLINNDY's Photo LOSINGLINNDY Posts: 30,499
10/29/13 3:35 P

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You are doing so well. Throwing food away is a hard concept to get ones mind around.

Linn
Just do it no matter what!
Mojave Desert, CA
Pacific time zone
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 current weight: 183.0 
238
219.75
201.5
183.25
165
CHRISTASP's Photo CHRISTASP Posts: 1,620
10/27/13 11:27 A

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Very interesting!

Christina



THREEWHALES's Photo THREEWHALES Posts: 8,043
10/27/13 10:51 A

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Day 16-20 talks about eating less. What was interesting to me about these chapters is these chapters are the whole premise of the step diet. Step diet taught me to eat 25% less at each meal. At first this was hard because I did not want to throw away food, but now I find myself choosing the best bites and discarding the rest. This morning, I ate the egg and sausage and threw away the biscuit. I am also noticing when I am satisfied and I stop eating. I may eat again soon, but I stopped from stuffing myself.
Starting on day 21 today emoticon

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(. (. Cynthia

Minion Cadet Squad
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Emeritus DH/HoH/Ms Cynthia SlytherDor
LOSINGLINNDY's Photo LOSINGLINNDY Posts: 30,499
10/23/13 10:43 P

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How great5 that you could throw the rest of that comfort food away after two bites. Keep up this positive outlook and response.

Linn
Just do it no matter what!
Mojave Desert, CA
Pacific time zone
BL Black Panther Fall Team, Leader
BL Leader Team, Co Leader
Biggest Loser Fall All Teams, Co Leader
The Savvy Seniors, Co leader




www.sparkpeople.com/myspark/sa_team_
bonus_points.asp
www.sparkpeople.com/myspark/sa_team_
bonus_points.asp


 current weight: 183.0 
238
219.75
201.5
183.25
165
CHRISTASP's Photo CHRISTASP Posts: 1,620
10/21/13 7:09 A

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Very good thoughts and plans! Sound like you're doing really well and getting a lot out of the book. emoticon

Christina



THREEWHALES's Photo THREEWHALES Posts: 8,043
10/20/13 7:58 P

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Day 9 tell others what you want to hear...tell me I look nice. Don't ask me if I am losing, or how much I have lost, just let that be for now.
Day 10 appreciate good support
I am lucky, my husband cheers me on daily. My Titan team is emoticon & I like the support I am getting from Christa here at 100 day team and Gaylinn. I do appreciate you both very much emoticon
Day 11 and 12 Two purposes of food. Fuel or filler.
These two chapters really went together in my mind. I read the book Thin Within and while doing that book study, I began to look at food differently. I realized that I was using food for more than just fueling my body. Today, I am better at loving myself and not abusing food. With that being said, I am still not at my ideal weight. I am currently leading a book study on the Step Diet book. Chapter two revealed the idea of energy balance. I realize I have mostly been in positive energy balance=gaining weight. In order to get in negative energy balance, I must get my energy burned to be more than my food intake.
Day 13 & 14 also go together in my mind. I can't say that I have ever forgotten to eat and especially not breakfast....my favorite meal of the day emoticon I love to start my day with a pot of PG tips emoticon
I have noticed that I must eat a carb+protein+milk at breakfast in order to get to lunch. This week I made the decision to also include a fruit at breakfast. My lunch at school is only about 12 minutes, so lunch is really more like a snack. I am entirely too hungry when i get home from school...my danger zone time. This week, I plan to eat a snack between 3 and 4 so I don't overeat at supper emoticon
Day 15 first two bites
I did this today...ate two bites and threw the rest away. I had noticed this two bite theory in the past, but I usually ignore this fact. NO more. Savor, relish, enjoy in 2 bites emoticon


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(. (. Cynthia

Minion Cadet Squad
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Emeritus DH/HoH/Ms Cynthia SlytherDor
CHRISTASP's Photo CHRISTASP Posts: 1,620
10/12/13 12:57 P

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emoticon emoticon
You're doing very well!

Christina



THREEWHALES's Photo THREEWHALES Posts: 8,043
10/12/13 11:53 A

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I was sailing along with this book until I hit day 4. This was a new thought for me....boundaries. How do. I set up boundaries for me that would work. I looked at my food planner and there was a set of boundaries in place on my journal that I don't utilize. Now is the time to put that simple boundary in place emoticon
As I felt myself stalling out at day 4, I decided to move forward to the next chapter: Magic notebook. I already had this in place with my smash book emoticon
Day 6 protect your program:
Remind myself daily why I want/need to release pounds from my frame.
Don't let others derail my efforts.
Use hot tea to get over the want for sweets.
Day 7: emoticon I am making emoticon Speed progress, but it is moving forward!
My pants are not as tight as they were 7 weeks ago.
I am not out of breath when I get to the top of the stairs.
I have had a consistent loss for the past 4 weeks.
Water is easier to drink.
I find myself wanting to exercise.
Day 8 Help me please
My husband has lost 20 pounds recently, so he is my main cheerleader.
I have two great teams here at SP that I lean on for support emoticon


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(. (. Cynthia

Minion Cadet Squad
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Texas, CST

Emeritus DH/HoH/Ms Cynthia SlytherDor
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