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LIVINTODAY's Photo LIVINTODAY Posts: 9,228
12/24/17 8:03 A

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You can do it Leslie! I just saw you 2018 Goal list too and you've got me thinking. I've been ill for awhile but I need to get going again. I'll be back here daily next week.

Wanda

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Forgive Everyone.
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
12/24/17 7:47 A

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Journaling and counting exchanges the whole day
10 minutes of exercise 3x a week I am starting slowly
Track water drank
Weigh daily. starting tomorrow.

I want to get 5 lbs below goal and then maintain there before going on to lose more.
I hope to lose to 10 to 20 lb more eventually and changing goal at tops. I would like to have a total loss of 75 plus pounds at tops. of course my total loss is 100. but not counted. wish they would go back as then they see how much I did lose. as was in tops several times.

but if I get to 75 I will be happy. as for 100 I would have to be 136 which is too skinny for me. even though the charts say that is for my height.

today I will work on just journaling all eaten because with potluck It will be hard to track exchanges.

Leslie Knudson
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LIVINTODAY's Photo LIVINTODAY Posts: 9,228
9/1/17 9:49 P

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Leslie, I have to remind myself of this all the time. Yes, the people are so much more important than the food. I had lunch out with a friend today and we both ordered healthy....I love that, and you know it doesn't always happen. It is hard to eat soup and a salad when the person across from you orders ribs or fried chicken. Anyway we had a great time, lots of laughs and sharing stories. I came home really feeling appreciative of this great friend and glad that the lunch didn't just turn into thoughts and conversation about the food.

You haven't posted here in awhile. Everything okay?

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
8/6/17 6:15 A

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HAVING A EATING EXPERIENCE-
Create you own Let food become a minor part of any event a quiet one may arranging your room decorating the table and soft music. Setting the table with your good dishes. when cooking appreciate the tastes and aromas of new spices.

We can enjoy the people and the event more than the food. Be cautious of mindless eating.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
8/5/17 7:17 A

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FLAVOR OR TEXTURE- Not sure if I eat for texture. this lessons says that if eating for texture it could be you are emotional eating. so pay attention to flavor and texture of foods you eat. Can you your favorite textures be associated with events, people or emotional needs. Look for a way to address them in other ways. Notice the textures today and flavors and ask self which one stands out.
No review today

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
8/4/17 6:31 A

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FOOD AS POWER- Food can provide a way to overcome feelings of insecurity esp. if you feel powerless in other areas of your life. Do I notice the taste- sometimes. Does it make me feel strong- I don't think so. So I do need to look at other areas to see if food is having power or me. So today I will try to go today without letting food providing power to situations or feelings.
day 16 review- NURTURING POWER OF FOOD- it goes with today - No stress eating as then you give food power, or from boredom or tiredness or just because. You need to eat to fuel your body not your emotional state or feeling strong to conquer anything. Food does not make you strong you already had it in you.

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
8/3/17 6:19 A

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I LOVE TO EAT- Yep I do. But I do need to notice if it is the aroma, the flavor or experience. Am I just enjoying the mere sensation of eating more than the food itself. or is it stress eating or out of being bored.
Am I using it as a emotional need? Am I using it as an reward? I have to remember to savor my foods and pay attention to the first two bites. Is my dessert special or should I skip it altogether.
I need to find something to occupy myself other than eating.
What are my foods that I loved.
anything homemade cookies, pies, cakes
but pizza, grilled meals, I love ice cream, . beans and tortillas, enchiladas, the list goes on. the only thing I don't like is raisins, cherries, and sushi .
no review today

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
8/1/17 7:10 A

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THE EATING PAUSE-Do you pause in your eating like wait a few minutes, push your plates away. When you pause it may be that you need to stop. this works esp. where you cant measure your portions.

Wait at least two hours before eating. Save it for later or get a doggie bag if eating out. If you have a hard time listening to your signal try to pay attention when you and others tend to do it.

Since it is our tops picnic today I am reviewing EAT DESSERT WHEN IT SPECIAL
Ask is it special - it is a once a year occurrence. Yes I think it is special and we are combining it with officer installation. Since there will be a few. choose one or two and take a small portion maybe only a bite or two.

other special occasions is holidays of Christmas (thanksgiving can be managed as so close to Christmas) birthdays of grandson. (of course I only have one but if you have more then you have to choose or only take a bite or two) and maybe sharing a dessert on other occasions such as other holidays that involve food. or family or friends get-togethers.

Be choosy about what you want and watch the portions too. You can have it but choose what and how much and how often.



Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/31/17 6:45 A

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Listen accurately-Eating according to your body signals can take practice. Learn to eat to being comfortable NOT stuffed. Ask yourself is my stomach satisfied Do I feel like I had enough food. Don't eat til that uncomfortable feeling. sometimes can lead into the next day.
REVIEW EAT WITH AWARENESS Day 21
Stay aware of what you are eating- when you are not aware sometimes you don't even remember eating it. Learn to listen to your body and to eat for fuel and appreciate the flavors. when you take the time to be aware that's what you do. Sitting at your table will help you focus. Make it special by using your china besides how often do you use it. you are special use it for you. even setting the atmosphere lighting a candle and quiet music.
It may take time to learn to listen to your body and eat with awareness but with practice you will succeed.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/28/17 6:25 A

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FIVE HOUR RULE- You should not be starving when fueling- so thus five hour rule- try to eat no more than 5 hours between snacking and meals. If needed you should carry some snacks along such as cheesesticks apples even protein bars
Plan your meals if your body don't tell you that it fuel time. then eat within 30 minutes to 45 minutes of that time.
REVIEW EAT FOR SATISFACTION- Eating to satisfy your taste buds is a must as sometimes holding off will lead into a binge. It doesn't have to huge amounts even sometimes a bite or two will satisfy you. when you don't eat the food item then sometimes you keep searching and finally you eat it anyways which adds so many more exchanges , or calories that you wanted to eat.
Learn to appreciate the food.
FIVE HOUR RULE- You should not be starving when fueling- so thus five hour rule- try to eat no more than 5 hours between snacking and meals. If needed you should carry some snacks along such as cheese sticks apples even protein bars

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/28/17 6:24 A

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POSTPONE EATING- postpone eating those snacky foods or desserts. Just tell yourself You can eat it but you will wait until later. 10 minutes couple of house. it lessons the time you have to eat esp. if at a party or event. you wont have time then to eat as much as you would have. even when out and they bring the bread, don't eat it before wait for meal then add bread to your plate.

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/26/17 7:52 A

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HANDHELD FOODS- Lots of foods/snacks come in handy packages They are not really all bad just addictive. They get you into overeating without realizing it.

Transfer your portions to a serving bowl or dish. You have to get up to fill it again. sometimes we decide it was enough. It makes you think each time you want more. Using a fork or spoon will make it last longer or you may even decide its not worth the trouble or it may make it fun.

Thinking about putting your m&M in a spoon instead may take time to do but it may even get you not to eat them. Buying smaller portion bags will help too if you can stop at eating one.

Fruit can be handheld snack too.

DO IT ANYWAYS! Day 3- A good one to review today-
when I think of this phase I think of Nike as I believe is it slogan. But we need to make it part of us. Getting started can be the hardest to do. If you are truly committed then you will have a No Matter What attitude. Don't use excuses and know exactly why and what did or didn't happen. Sometimes will do it even when don't feel like it.
So I am working on DO it Anyways- today driving to work as going to farmers market so by doing a DVD tonight or even a short walk or both tonight after work I will accomplish this.

Leslie Knudson
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,343
7/25/17 1:29 P

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Leslie! I agree with you about baby steps, works best for me too. I also agree that food is EVERY WHERE!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/25/17 4:33 A

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EATING BECAUSE IT THERE! This one is one I need to work on. I need to repeat repeat this phase. I don't eat foo because it is there ready and available.
Food pops up everywhere. at work, at home, even shopping esp. places like Costco. so just because it there you don't need it. Only if you planned it as one of your meals or snacks.
this is also where the foods can call out to you. I need to remember I need to eat for fuel esp. when these happen.
This is a repeat review as I need to sink it my brain.
BOUNDARIES NOT DIET DAY 4
Since I am working to get farther below goal My Narrow boundary is:
Journal food and track exchanges 1500
Walk to work-if not working I must find an activity No siting for long periods of time.
I know I post more last time but since I am a baby stepper I will work on these too.
On days I want to maintain
Keep journaling and tracking but go to 1800
Keep walking or exercising 3x a week but movement on days not.
Hopefully I will add to the list next time I am reviewing. Baby steps help me tons. I need to make them habit forming before moving on. I need to find reason not stop as once I stop it so easy for it to drop out of sight again. Making it easier for me to have No excuses.


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/24/17 7:11 A

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EAT DESSERT WHEN IT'S SPECIAL!- Smaller portions less often. But going a step further Eat dessert only when special. You need to determine when it special and which are just ordinary. Not all desserts and settings are special. and who you are eating with. Even deciding on the texture of the dessert and what kind.
What kind of dessert will I have on my special occasions -Birthday cake , Strawberry shortcake, or angle food cake. Pies. Mostly homemade desserts. And cookies so reason to eat only on special occasions is that I may go overboard having in house esp. homemade ones.
Candy bars and fudge need to limited to hardly ever.
Occasions- Birthdays but certain birthdays- Christmas, Tops events IRD which I don't go to every year due to finances maybe Easter and some occasions that I go out with friends
Limiting it to once or twice a month of eating dessert. Make sure it is include in my daily exchanges.
It also will depend on who I am with too and what the meal was. as sometimes it wont require a dessert. But can us fruit, jello or pudding as desserts when I need one but don't want the calories or starches of the desserts.
Review day 20:
Restaurants serve large servings so sharing with a friend, spouse, or someone. If no one to share with or they don't want to eat same thing as you then box half up to eat the next day. otherwise leave half on plate.
At home maybe eating half sandwich saving other half for later. spilit the meal to eat at two separate time. but eat half of what you normally do.
you are more likely to stay in your range when you do this.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/23/17 7:46 A

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Thanks Wanda
Yes trip was great

I took book but did not have time to do so just continuing on now.
yes you guys will most likely pass me up.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/23/17 7:44 A

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WHEN FOOD DISAPPOINTS YOU.
If you eat for flavor, texture and it isn't the taste you anticipated then STOP EATING IT! Continuing to eat it will lead into emotional eating. Heavens knows that happen to me lots of times and situations.

If you don't Love it then leave it. Chooses foods that you love the taste and texture. if you love it still need to control the portions. if out share or bring some home. only put what need on plate. sometimes foods I love don't come into house as I don't have control over them yet.

Review day 21 Eat with Awareness
Have a mindful meal so I sit at table with my Eagle and Kops pledge . I do eat alone so I do need noise so the tv is on. but mostly for noise. I do need to notice the flavors and textures more. lighting a candle might work for some. but I don't have any.

Work on enjoying your food and not eating where you wonder where it gone. I ve been there before. Writing my food and exchanges before eating helps too.

Leslie Knudson
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LIVINTODAY's Photo LIVINTODAY Posts: 9,228
7/22/17 7:55 A

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I agree ... it is still hard for me to throw away food too. I plan it into future meals if I can but I no longer force myself to eat it all. I can waste it rather than waist it! LOL. Hope your trip was great! The group is on Day 22 - I know you are doing your own thing and spending a longer time on some days but right now we are running pretty close.

Wanda

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/22/17 7:00 A

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emoticon Wanda

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/22/17 7:00 A

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back on track today-
day 25 SMALLER AMOUNTS, LESS OFTEN
planning those favorite foods less often example eating it once a week or once a month instead of daily . smaller amounts reduce your serving size to exchange size. by doing these two things you will not feel deprived of your favorite foods. No foods are off limits. Don't give your food power. by smaller amounts and less often You are in control You are in charge of your food not the other way around. You will stop hearing those foods calling your name.
You look forward to eating that special food. currently I don't have a special food.
but I think I need to make special foods twice a month as having too often I can start to want it more.
Since I had a lots of things on vacation I don't have something I am craving now. but my mom wants to have a birthday cake for me since I was at IRD during it. so I will have a piece and wont have any cake until my sons birthday in August.
smaller amounts I can do. I also will measure most of my treats. so since I am not craving nothing currently. I will post my food eaten and maybe in journal or calender when I ate that special food and make sure at least 2-3 weeks apart before next treat whether it is a treat, dessert, sweets, or junk food or even pizza.
REVIEW OF DAY 17 STOP WASTING FOOD
It is hard to throw food away. recently on vacation we stayed in house and the store we went to did not sell smaller quanties items so we bought them and ended up thowing foods out since it was a 2 hr flight and had hours to spare upon leaving the house.
It is hard to throw food away. recently on vacation we stayed in house and the store we went to did not sell smaller quanties items so we bought them and ended up throwing foods out since it was a 2 hr flight and had hours to spare upon leaving the house.
when possible buy smaller quanties foods if cant don't think you have to eat it. it is hard to throw out but if you don't want your weight to increase sometimes you have to. but if possible give it away.
I COMMIT I WILL NOT WASTE FOOD BY PUTTING IT IN MY BODY. I DO NOT HAVE TO CLEAN MY PLATE. I CAN PUT NORMAL SERVINGS ON MY PLATE. DONT BUY BIGGER SIZE ITEMS WHEN POSSIBLE.

Leslie Knudson
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LIVINTODAY's Photo LIVINTODAY Posts: 9,228
7/13/17 4:01 P

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Leslie, I hope IRD was great! TOPS is such a wonderful organization and you were really thinking when you put together a plan to take with you!

You did a marvelous job in getting back to KOPS status!

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/8/17 5:56 A

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EAT FOR SATISFACTION-(FOR TOMORROW) Do I search for food after eating another. Yes. that means my food isn't satisfying me. Lesson says for my brain to achieve satisfaction I need to eat slower, pay attention at each bite and work on appreciation of your food whether for fuel or appreciation of flavor. Give myself permission to permission to enjoy food.
When you want more it usually can mean you need to feed an emotional need or feel nurtured and loved. When you use the last lesson of savoring then you can eat for satisfaction.
Review HERES WHAT I WANT DAY 9 A QUIZ BASED ON DAY 9 LESSON.
If you see me eating something not on my plan ....
When I am making progress such as losing weight ....
When I.m struggling or gaining weight.....
When I.m making progress you cant see....
When I.ve maintained my weight even though I may still want to lose more......
Read your answers to one of your support people a spouse, kids, or good friend put answers where they can read them
Lessons I am going to work on while away-
Day 19- Eat reasonable amounts
Day 20- Half off special
Day 7- I can do it!
Day 4- Boundaries not diets or Lifestyles
Day 3- Do it anyways.
A few that I will be posting on too. that I will use
Day 25- Smaller amounts less often
Day 27 Eat dessert when its special
Day 66 Don't even start

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/8/17 5:28 A

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Savoring
Take tiny bites and pay attention to flavor the taste, the smell and texture. this works well with your desserts and sweets. This will give you a new appreciation of foods even pasta or green beans.
Eating with awareness you receive an amazing amount of enjoyment and satisfaction from your foods.
After taking time usually you don't want seconds.
day 8 review-
Decide what you want or don't want esp. those family members. Do you want encouragement silence or help with meals even what you like to them to say or not say. Do you want praise. But you can do this with friends who you see often too.
I plan on doing another day today as I will be flying tomorrow. cant believe I leave for IRD tomorrow.
🐅

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/7/17 7:17 A

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MULTITASK WITH FOOD- Stay focused on your food at same time you are conversing with others or enjoying your events.
You can do this as you watch TV, but if you can be aware don't eat in front of TV. talk with your meal partner, at an event. Just pay attention to enjoying your food also weather it is for appreciation or fuel.
put the fork down and concentrate on things around me or take a breather
Review I CAN DO IT DAY 7- I can do this as I am committed to my goals. I review and change as needed. I can do it because I am a TOPS member. I can do this because I am determined to remain a KOPS and not lose status. I can do this because I want to be an example what TOPS can do. I can do it because I am worth it and I deserve to be healthy and happy. I can do it because I am strong and determined.
Now to make some goals for vacation and will re-evaluate my at home goals once I return.
Goals for vacation-
* Walk as much as possible get those 10000 steps in or more
* Use fitness room/ pool
* Eyeball measurements as close as you can
* Eat only half when measurements look too large
* Try to get all exchanges in mentally
* Journal by your phone
* Choose healthy as possible
Ok working on being below goal 5-7 lbs by time I come home.
Vacation is july 9th to july 20th.


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/6/17 7:38 A

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EAT WITH AWARENESS-day 20 I have eat without knowing it. I look at my plate or the wrapper where is it? A lot of damage has been done to unconscious eating thus adding lots pounds.
Eating for fuel staying conscious helps you be aware what goes into your body and if you are eating for appreciation of flavors you want to notice and enjoy the taste of foods.
When eating with awareness you miss out on the flavors, textures and sensation of food. and if you don't get the taste you want or expect you will reach for more.
It will take practice to pay attention to what you eat. But being aware of the food you eat you will find a new level of appreciation and enjoyment,
Use your china be mindful of your food even lighting a candle and light music. don't save your good dishes for special occasions as you are special too. Eat slowly savoring the flavors and textures.
The review is protect your program
the food pushers will always be around. You need to come up with something you can say and not offend them.
Maybe some lines like these: I am going to wait awhile. Not just yet. or I am allergic to ??? As a tops Area captain, it is hard to not discuss the program but maybe not discussing your struggles to get to where you are. they want to hear the successes not the failures or struggles. But discussing with those in the same boat or family members that understand and aid your success. Learn to say NO thank you. Maybe depending on what it is say it not your special day to eat sugar. find your own defense line to use.
Protecting it from yourself would be a walk and being active.
I MUST PROTECT MY PROGRAM AT ALL COSTS!

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/5/17 7:42 A

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Leslie Knudson
Just now
Day 20-HALF OFF SPECIAL
This means to eat half as much as you usually do. Divide the food in half. Eat it later but make sure its at least two hour space.
No seconds ever esp at a buffet. Decide what you will have You will be satisfied. If you crave food most likely you are hooked on taste not fuel.
Setting a limit ahead of time is a good plan. Like 2 pieces of pizza. No more.
Starting this concept can be hard. It may feel unsatisfying. Look at your emotional needs most of the time they can get way of what you need to accomplish.
Today work on only eating half. I woke up late so will need to do that at supper.
Remember NO SECONDS EVER
EAT HALF OF YOU USUALLY DO AT MEALS -SAVE THE OTHER HALF FOR A SNACK OR ANOTHER MEAL
AT BUFFETS-1 TRIP TO SALAD BAR BUT ONLY SALAD AND VEGGIES AND WATCH THOSE DRESSINGS AND 1 TRIP TO REST OF BUFFET.
ENJOY CONSERVATION
AT SITDOWN ASK FOR BOX RIGHT AWAY AND PUT HALF IN BOX IF YOU TAKE IT HOME EAT IT THE NEXT DAY OTHERWISE LEAVE IT BUT OUT OF SIGHT OUT OF MIND WORKS
TODAY MAGIC NOTEBOOK REVIEW
this lesson was about journaling about craving foods and journal it. I for one think it is better to work on the nutrition and exercise rather than writing in a journal about cravings.
But journaling your food and exercise is great way to track your progress and know what goes into your mouth and you can see what needs improvement.
writing in the tops groups which I belong to is easier . so when I need help to stop and not eat something I need to post in a group where I know someone will respond. it so close to when I leave but will do what I can until then.
But I will definitively will check in each day while gone. and when I get back home I will be working on review habits and working them.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/4/17 7:11 A

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EAT REASONABLE AMOUNTS This is where your portions/exchanges come into play. We need to measure my food accurately and precise. No matter how you are counting
You still need to know how much is in one serving. Practice your estimate/eyeballing your portions so when out and you don't have your tools you will be right on or at least close.
Serving sizes can grow. So get in habit of measuring your food when home or even doing so once a week will help you keep on top of it. Learn to use your hands or eyeball methods to keep your portions in control.
Review of day 4- Boundaries not diets
We all need boundaries and being in tops we don't even use the word diet anymore. it is a lifestyle change. It has to be as going back to your old eating habits can get you back where you started. Diets are temporary fixes like for special occasions. We need to do this for yourself not an occasion.
Narrow boundary is when you stick to plan without setbacks or any challenges that may arise. It when you are committed.
Wide boundary is when those challenges arise when you go on vacation or other events when you are an KOPS maintaining. I try to be inbetween the two keeping my status but working on getting lower.

WIDE ROAD for IRD is I need to eyeball portions. I need to not eat the whole thing because it is in front of me. Desserts only eat half. Drink water. Walk as much as can. Use the fitness room and pool too. Take photos use Apps to journal to track foods eaten. Need to be accountable of what goes into your mouth. Your body knows so be honest. Stick to exchanges of 1500 to 1800.
At home I have a different set which will be my Narrow road.
NARROW ROAD To be precise on my measuring and tracking my portions and exchanges.
To drink water NOT pop or nothing
Develop a exercise plan and follow thru
To plan my menu and make sure I have healthy foods I need to make them.
Eat out of freezer
Make new recipes in smaller portions. cut the recipes in half so not so much leftovers.
When I come back I will come back to day 1-4 again as I think these lessons are backbone of staying on my success.as well as days 6-7 and 10. so I plan to going back to these days as much as I need to make them stick. to be make them a habit so I can inspire others to do what works for them also.
If you are having trouble go back to how you succeed in losing in the first place. then add baby steps to what will keep you there.

Set your boundaries and control your portions.
HAPPY 4TH OF JULY INDEPENDANCE DAY.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/3/17 7:11 A

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Retrain eating habits
I can leave some food on plate it was hard at first. but esp. if it is something I know I will go overboard I need to leave it. If it is healthy but too large a portion I will bring the food home.
As children we were told to clean your plate before you.... anyways taking smaller portions will help and Never clean your plate as well as take care of your body, your health and your well being.
so my plan for this lesson esp since I am traveling to little rock next sunday are the following:
Eat half-
Dessert only if special: like my birthday Field staff dinner if offered. Coffee with Terri Ord and a few more but only eat half.
Find healthy snacks like fruits or cheese sticks
Drink plenty of water
Review day 3
Do it Anyways
Need to stick to plan no matter what
Keep going no matter if setbacks or challenges
Staying committed
Walking do a 10 to 15 walk make it a habit
When I get back I will do
Make menus so know I will have
Journal/track exchanges and food consumed
Drink water
Saying No
No sitting long periods of time
Walking and or exercising by biking, gym, DVD or WII
Have a No excuse attitude
But remember habits take time so have patience working it one meal at a time. one exercise at a time. one habit at a time

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/2/17 7:52 A

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STOP WASTING FOOD- Yes I was told that starving children in china would love to have it. My sister responded then send it to them. LOL still remember that. Being my Mom grew up in depression was taught not to waste foods. so yes it is very hard to throw food out.
a different concept "EVERY TIME YOU EAT FOOD YOUR BODY DOESN'T NEED YOU ARE WASTING IT!' So either throwing it out or eating it is wasting it.
No more wasting food on me. to prevent wasting food by eating I will do meal planning learn to cook smaller batches. for one to two so not so many leftover. package and freeze and label for another days meals.
If you buy big bags then either portion it out as you eat them or do it ahead of time.
Or just buy the smaller one serving bags.
Some store do have the smaller portions canned products. it easier for packing lunches.
Get the containers that will package the one servings.
Use smaller plates and right size glasses.
Use your measuring cups and spoons and let your food scale be your best friend.
NO MORE WASTING FOOD INTO ME. I will either throw freeze or not make it in several portions. I don't want to eat leftovers for days and son don't eat them rarely. so to succeed I need to do this.
Review 2 INTERESTED OR COMMITTED
I need to review how I will stay committed. I WILL REMEMBER THIS IS A LIFESTYLE CHANGE AND IT IS A LEARNING EXPERICENCE TOO
I see I haven't been doing the best so today I need to get back to working them but I am going to do them in baby steps.
I am going to work on two steps until I get back from IRD and TN. One will be drinking my water, the other will be aware of the exchanges and portions. No more making excuses or using the blame game. I choose to not follow my program and I will now choose to follow my exchange lifestyle change. It is hard to stay committed so I need to work on it daily, hourly. I will stay committed 80 percent and only 20 percent for those special occasions. but this will be weekly not daily.
I AM COMMITTED!

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/1/17 7:58 A

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Day 16-Nuturing power of food
When feeling stressed sad or lonely food does seem to make you feel better but you don't need the whole container of ice cream or a hug piece of cake or a the bag of chips. The first two bites will give you the satisfaction you as afterwards the guilt comes if you consume it. the wish I would of.
Maybe having portion size treats available and measuring out portions size ahead of time if able. As throwing things out can bring the guilt too.
Review of day 1-
I used to be that way- I used to not maintain my weight Now since becoming a kop I been ranging at goal a tad over goal or below goal. currently working on getting to be 5 lbs below goal.
I used to not know exchanges but Now I can work them to work for me.
I used to try to diet on my own Now I am a lifer TOPS member and KOPS member
I used to not measure now I measure most of the time- working on making this to all the time
I used to not exercise but now working on making a plan I can stick with
Am I different Yes but there are some changes I need to make to make some new endings
so here are the ones I want to make new endings-
I used to not exercise but Now.....I am different as I am working on making a plan
I used to not drink water but Now..... I am different as I am working on getting water in daily
I used to Not prep but Now ....... I am different as when I get back from IRD I plan to do lots pf prep use foods already in freezer, cut up veggies or buy them already done Have plenty of fruit and veggies in house
I used to not journal but Now I am different I am working on becoming consistant in my journaling and at every meal or snack.
I used to not to inspired others but Now I am different,,,, to achieve this I need to fix the things I am not doing....
I used to not try new recipes but now I am different... but Now I plan to make recipes that I been saving on Pin-interest or Facebook and if needed alter to healthy by using alternatative for higher calorie or fat or carbs to lower ones
I used to sit and not get anything accomplished but Now I am different ,..... I plan to when returning to take one thing at a time and make sure I sit no longer than an hour wheather it at computer, watching tv or writing letters etc.
I used to not care about me but Now I am different ...... I am awesome I AM A KOPS I LOVE TOPS IT SURE HELPED ME SUCCEED AND BE WHERE I WANT TO BE.
Yes I need to make new endings to some of I used to as they are not where I want to be. working on it one meal one day at a time. I will succeed in this too.
In October it will be 1 year I have maintained my KOPS status.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/30/17 6:18 A

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Day 15- first two bites
I will notice the first two bites as I eat today but I don't plan to take those bites and toss.
the first two bites are when your taste buds are in tune with you so that is when you can appreciate the flavor. if the foods are not for fuel then it should be special if you plan on eating the whole piecel.
otherwise take a smaller portion then normal to enjoy.
Review
Two purposes of foods -fuel and appreciation
Make fuel stops a priority
Plan your fuel filler drains energy so try to have less fillers
Don't forget meal stops
Breakfast is important as it gets your metabolism started and it helps curve your cravings later in day
Going back to first chapter
I am going to work on being truly committed and work at staying in my boundaries. I think I may print them off so I can really work on it staying consistent.
By being committed I will have that do it anyway attitude
I know I can do as I am determined and I know my plan works I just have to work it.
Yes I appreciate everyone that helps me I just do need to say thank you more often.
so if I am going to just eat two bites I will make a portion size or share with a friend. now that bite size lasagna would be great as I never know when a receipe says 1 serving how big or little it should be.
onward to day 16 next review will be on day 20-

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/29/17 8:31 A

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emoticon

morning affects evening
I do eat breakfast every morning except maybe on tops day I sometimes either delay it or not eat what my body needs.
But I try to bring it to eat in another room from meeting room as we all have coffee as we have a hour before meeting starts. I try to bring a fruit at least to eat sometimes I bring protein and carb and sometimes I will eat. its a habit I got into not eating before weigh in as a TOPS member. it one I need to break. besides after the first few weigh in the scale balances out.
I know I need to have healthy fruits on hand or snacks that have the nutrtions like cheese stick a few small crackers. and to get what the body needs we need to read our labels. need to find some to store in car for when traveling since cheese and fruit can spoil I need to find some foods that last a bit longer that are not too unhealthy.
my timing isn't too bad when working it when I am not working that day I need to figure out the timing and so I don't want to eat.
Having the right foods in the house helps as my fridge and cupboards are bare need to go shopping but I am leaving for IRD and don't want them in here to spoil.
I know I need to have healthy fruits on hand or snacks that have the nutrition like cheese stick a few small crackers. and to get what the body needs we need to read our labels. need to find some to store in car for when traveling since cheese and fruit can spoil I need to find some foods that last a bit longer that are not too unhealthy.
Remember what you do in morning/afternoon can affect the rest of day. you can get munchies or do grabing at will. so eat your breakfast space your meals and snacks so you wont get cravings or want extra meals.
I am going to doing some reviewing to help me adjust to some of the lessons tomorrow.

Leslie Knudson
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LIVINTODAY's Photo LIVINTODAY Posts: 9,228
6/28/17 7:03 A

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Your are doing great with your Lifestyle Change journal. It has helped me too! Just reading your posts triggers more effort on my part. I like Day 13! I'm not likely to forget to eat but I guess that dieters often forget that they must eat in order to be successful. If you let yourself get malnourished or exhausted then you feel weak and when we feel physically weak we make poor food choices. You have a good plan for your meals. Go Leslie! emoticon

Wanda

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/28/17 6:19 A

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Oops I forgot to eat-day 13
I not sure how I could do that but I guess sometimes we want to finish what we are doing or even at tops so you don't weigh your meal. body may decide to conserve which can result in gaining weigh instead of losing.
Make it a choice that you or I adhear to I have no choice I have to get my meals in or snack or nutrition. Don't skip meals.
Since being a KOPS I make it no choice most of the time except when I get lazy in doing prep work for meals or bringing along.
when working- 6 am breakfast
snack at 10 am
Lunch at 1200 pm
snack at 230 pm
supper at 5-6 om
snack at 7pm
when at home
7-8 am for breakfast
11-12 pm for lunch
3 pm for a snack
6 pm for supper
8pm for snack
when out and about I don't really try to eat sometimes I eat according to feeling hungry.
anyways I need to working on eating at 3-5 hours and eating the right nutrition. I have No choice. If I want to succeed I need to eat nutritionally if I want to keep my energy in tack. Also by not eating I tend to grab foods and treats I don't want in my body.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/27/17 8:14 A

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day 12-Fuel or Filler
Quality fuel provides me with nutrition and just the right amount of fats, protein and starches. and limit amount of empty calories.
Filler provides less nutrition and more starches than I need. Healthy foods can become fillers by adding ingredients. like a salad adding extra dressings. I don't need my body to run on fillers(junk) They can harm my efforts for weight loss as well as drain my energy. Fillers can even be healthy foods if you overeat on them.
Using portion control when you are eating fillers and focus on appreciating the flavors and not using them as a meal.
I need to plan my meals to include all my nutrition. Carry a snack of a veggie, fruit, and protein to help not want to grab something at store that wont provide me with it such as candy bar or chips.
so tomorrow I will list the foods I ate and if they qualify as a fuel or filler. it may open my eyes to see how much filler I eat esp. if not working or at home but out and about. and also will do day 13.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/27/17 7:49 A

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Day 11
purposes of food- to fuel your body and to appreciate flavors.
At work I try to take breaks when I feel hungry.
At home it a little harder to do that as have kitchen staring you in face.
But I do have 3 meals been working on spacing it out more by eating my fruit later. having a snack after supper helps me not to crave things and acting upon it.
Breakfast is a must it gets your metabolism going. so I eat a apple on way to work. then by break time I am ready for part of lunch I brought. then at lunch break I eat the rest of lunch minus a fruit or veggie to snack on third break. if I have any fruit or veggies left may eat on way home. then supper and recently been trying to save a snack for after supper. but when off work it a bit harder unless I am out and about.
It helps me feel energized and helps with focus on any project I may have. is my meals 3 to 4 hours in between. I try to. if it ends up longer you get famish and things can get blurry. if too soon I end up getting too hungry later in day.
if I am not matching these two food intakes of fueling body or appreciating flavor then it may result in emotional eating. been there done that so I need to nip it in but when I find I am eating for any other reason.
Appreciate flavors - you can do this at events, parties, holidays, or any celebration but you still need to cautious of portion control no matter what.
I will go onto day 12 as it goes more in to detail of day 11.


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LIVINTODAY's Photo LIVINTODAY Posts: 9,228
6/26/17 9:56 A

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AWESOME JOB!! Isn't amazing how much we can learn about ourselves going through this little book?? Great to have you on this team, Leslie!

Wanda

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/25/17 6:58 A

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Revisiting 1-10 Tomorrow I will start with lessons 11 and split it between two days.
my 10 reasons why- I am accomplishing number 1. so now need to work on the others.
1. To maintain my KOPS status yes I am doing this.
2. To become active
3. To build up my muscles
4. To do active things with friends and family
5. To be healthy
6. To complete a 5k or marathon
7. to go horseback riding
8. To be an inspiration for family members and other friends and tops members
9. To not have cravings
10. To able to avoid foods that will get me going the wrong direction
lessons. Go back to read the lessons I am only posting a highlight I wrote.
1- I used to be that way-Whatever you do and there is a change you can write a new ending then take one baby step one thing you can make the new ending happen if it hasn't yet.
We can do this I can do this.
2- Interested or committed. Interested- you tend to stay with your pans only til something better comes along. As long as seeing results you stick with the program you are following but when temptations, and situations arise you follow your nose, your urges to over indulge or maybe the scale isn't moving so you give up and you give excuses or so called reasons to why or if only I...
Committed -When you are truly to achieving your goals and not going back to the way you were committed you don't stray off your plan for long You stick to your goals NO MATTER WHAT You work on keeping your motivation going strong You don't play the blame game
Are you committed or just interested??
3. Do it anyways-Committed means do it anyways. I need to focus on actions not just thoughts or feelings. Committed I stick to my plan no matter what I take action even when I don't feel like it Take responsibility for my actions and I keep going even if faced with challenges or setbacks. I assume no I know that if I stay motivated results do follow.
4. Boundaries not diets- Boundaries define your (diet) your lifestyle change Boundaries provide guidelines for days you are strict to your plan and on the days when you can be more flexiable esp. with events or holidays. They allow for common sense and good judgement. Set your guidelines not rules. You can readjust the boundaries when needed.
5. Magic Notebook- Some find it helpful to journal about foods they are craving. but if it don't work don't worry as you need to do what works for you.
6. Protect your Program- no one cares as much as my plan as I do. I need to protect it. so when you get food pushers and others who bring it down have a response ready.
7. I can do it-Get rid of those doubts I cant do it. say instead- I can do it! I believe I can do it. I am doing it. AM DETERMINED- I AM USING AN GREAT LIFESTYLE CHANGE- I HAVE A FANTASTIC MENTOR- I AM CAPABLE OF ACCOMPLISHING ANYTHING I PUT MY MIND TO-
8. Help me please-Make a list what family or friends can do to help you or don't want them to do.
9. Here's what I want- the list from day 8
10. Appreciate good support- Remember to always say thank you for the help and the compliments. Remember how nice it is for others to say thank you to you.
Being an inspiration sometimes takes work but it is so worth it. and it is great to see others succeed and work towards their goals. I am by no means perfect I am a work in progress but everyday I work on me.
Have a great Sunday!!

Leslie Knudson
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (182,281)
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6/24/17 8:46 A

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So happy that you have so much support! emoticon

C

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/24/17 7:32 A

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APPRECIATE GOOD SUPPORT DAY 10- I do appreciate all the support and advice others have given me. I have never sat down to every little detail how I accomplished it what did and do to remain at goal. I do say thank you when I get compliments.
Responses-
Thank you
I appreciate you saying that it made my day
I appreciate your advice
It great to hear that
I do have good support
My family we cook healthy at meals sometimes we do desserts but that is my choice to eat it or take a smaller piece or avoid it. they don't push.
My mentor is always there to answer a question Be there if I need a listening ear give me advice.
TOPS my chapter members are so happy for me and are always giving me compliments and they are inspired by me and their journey is better because of it. Yes KOPS and new members inspire the others.
And the Exchange group helps me and others. and there are compliments, assistance, answers n, to ask a question or I may learn from there journey.
And the Exchange group helps me and others. and there are compliments, assistance, answers questions and see awesome recipes and exchanges for them.
So today I want to say I Appreciate everyone of those who are there for me or helped me in the past and esp. my Dad who wanted the Best for me and all my friends and family for being there for me. My mom, sister and my son and daughter in law for coming to support me at IRD to watch me graduate and I appreciate Linda and the 100 day book and this group for assisting me to reach goal.

Leslie Knudson
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6/22/17 9:12 A

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emoticon Yay Leslie! emoticon

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/22/17 6:54 A

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Day 8 Help me please...
List of things I don't want people to do.
Give me a lecture
snatch my plate away
Tell me I am not suppose to eat that... I know I choose to overeat in reality I can eat anything just need to watch portions
Tell me I told you so
Not to have foods I don't want to eat in plain sight
Only offer once if I say No then don't pursue it
Guess my list is longer for what I want them to do.
Review of lessons
1. Your past does not determine your future.. I used to be that but now I am different. I can do anything I want or feel I need to. Create new endings...
2. Interest -tend to stay with plans only till better comes along. Committed means you stick to your goals no matter what. if you stray you are right back on the next meal the next exercise.
3. Committed means do it anyways. Even if you don't feel like sticking on course you do it anyways.. You journal, You prepare healthy meals, You measure, you drink your water, you exercise.
4. Boundaries define your plan.. When strong you follow your narrow path(boundary) when events happen You follow your wide path(boundary). You need rules to stay on course.
5. I don't journal about desire for food. the only journal I do is the food journal of what I eat. But it may help if stressed. but this needs to be consistent for it to work.
6. Protect your plan whether it is Nutrition, exercise, You need to watch for those food pushers and have a response ready.
7. Be your own cheerleader by doing whats needed., coming up withphases to help like I am determined, I am capable of accomplishing... Inspire yourself I can do it...
8. Decide what family or friends or tops pals can do to help you and what they should not do. Share with them your do and do not list. It will help them encourage you, inspire you and help you become a inspiration for others to get on their journey.
Day 9 tomorrow. One day post.


Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/21/17 7:20 A

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Help me please.....
Since I eat alone most of the time I really don't need a list for that. but occasionally it happens. Son will decide to eat with me or I eat out or eat at Mom;s
List of people are welcome to say or do.. It will help me if.....
Offer compliments
Help me make a meal
Make suggestions of meals
Split a meal with me
Ask if I need anything
Walk or exercise with me
Ask what I am doing to being successful.
Even help do prep of meal or surprise me with a healthy meal
Contact me to see how I am doing...
Share your success your ideas with me
Ask if I need help????
Tomorrow I will post List of things don't want people to do. Also a review of my boundaries my narrow one.
today goal to journal and drink water

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/20/17 6:13 A

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Today is day 7- I CAN DO IT!! Get rid of those doubts I cant do it. I can do it! I believe I can do it. I am doing it.
Putting up sticky notes don't really help as you have to read them in order for them to work.
But saying to self phases such as I can do this because.....
I AM DETERMINED- I AM USING AN GREAT LIFESTYLE CHANGE- I HAVE A FANTASTIC MENTOR- I AM CAPABLE OF ACCOMPLISHING ANYTHING I PUT MY MIND TO-
To be inspired I attend IRD, SRD. Read success stores from TOPS.org
Reviewing the lessons I used to not believe in self Now I do and I work the plan. I am committed as I wouldn't be so mad at me when I choice not to stay on plan. I working on the DO IT ANYWAY! and I believe I need to revisit my boundaries daily. I need to review the narrow road and work on it the wide road should only be done when situations arise like holidays events and vacations. it should be limited. Well magic notebook I am not there I have to feel like journaling but may try the blogging maybe after vacation. Yes I need to protect my program. Thankfully I have family and friends who know what and where I want to be to eat and most foods are healthy other than an occasionally cake which brings me to I can do it. I can see how these all seem to be related.
What can I do today- as I will be gone most of day. I can choose a healthy breakfast before leaving. I can choose healthy meal if eating out protein, veggie and starch. I can choose not to eat sugary treats I can choose to follow my exchanges I can choose to eat healthy no matter where I may be, measure or estimate portions the eyeballing.
I am going onward to day 8 but will post daily what I can do today each day forward.
since I will be out all day I plan on reviewing my narrow boundaries and working them.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/20/17 5:42 A

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Thanks for the suggestions and both of you for posting

awesome you are following me

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6/20/17 4:37 A

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Ah alone time... don't have much of that.

I am not one for rules, like a "No" sign as I tend to break them. I use reading and surfing the web as a distraction from food.

Leslie you are doing great! emoticon

C

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6/19/17 8:38 A

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You are doing great Leslie; I just did a bunch of reading to catch up with you.

How about putting up a sign in your kitchen that says KITCHEN IS CLOSED AFTER ___ DAILY!
Another thought would be to make a post-it that would list your available, healthy snacks, then don't snack on anything that is not on the list.
A third idea would be to make a list of things you can do in the evening when you are alone....mine would probably be pretty mundane...things like clipping my toe nails, slathering my dry feet wth lotion, de-clutterng, watching TV if I could do it without eating drinking a large glass of ice water, reading, calling a friend for support, eating a piece of fruit, etc. Maybe you can think of more interesting things.

Alone time used to be a huge issue for me once the nest was empty and my hubs was still traveling for weeks every month; now I can't get alone time!! Careful what you wish for, right?

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/19/17 8:02 A

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DAY 6 PROTECT YOUR PROGRAM Yep no one cares as much as my plan as I do. I need to protect it.
My high risk times are in the evening when home alone.
at holidays and family get togthers.
at holidays and family get togethers.
What to say to others at events: Not now, I am full, I am going to wait awhile. or it not in my budget to those who know. I don't want to count it in my exchanges.
Work today- so need to pack lunch. not worry about what's in the break room.
Work today- so need to pack lunch. not worry about whats in the break room.
At home alone. I need to find something to keep me busy- alike reading, cleaning, mowing lawn, even going for a walk or go to gym. Call a friend. This is something I need to revisit and plan to. today I need to narrow my boundaries to remain fully commited to my program to insure I protect my program. I used to wait until next Monday next month to restart not the next day or next meal.
Today I will work on be committed to my journaling and drinking water. and may even mow lawn. need to find ways not to be so tired at night so I can be active.
I will go onward to day 7 but revisit this lesson daily.

Leslie Knudson
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6/18/17 8:46 A

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Day 5- Magic Notbook-
Day 5- Magic Notebook-rnal but I am not consistent with it. and writing about food is not for me. but maybe writing feeling and things weekly instead of daily but the best is posting it in a blog or even a group whether it is from facebook or a blog or another website. Sometimes just getting things out can help.
I am having a time being consistent with my food journaling and to put my desires for food down in writing it may make me eat it more. I used to keep a diary and I always forget.
Sometimes bringing things into house can be dangerous to my health to my eating plan. so yes I do need to plan and I use paper and pen.
I broke my favorite cup and a glass so need t o find another special cup.
today is a new and I will work on blogging or contacting others when I am stressed to eat or tired and want to eat the whole kitchen. and journaling my foods eaten. Maybe blogging my moods and feeling may help, but I will have to come back to that thought at a later date. Onward to day 6.

Still working on consistent water drinking and journaling my food intake
Going back to the days- DO IT ANYWAYS- I AM COMMITTED(even when I stray) I USED TO ...BUT NOW I GET RIGHT BACK TO EATING HEALTHY.i NEED TO REVIST MY NARROW AND WIDE BOUNDARIES TO KEEP ME SAFE FROM ME.

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6/17/17 8:17 A

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I'm always having to remember to drink water too......... great posts, Leslie.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/17/17 7:37 A

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Boundaries not diets:
Wide road- 1800 exchange instead of 1500
out to eat but look up menu before hand and watch portions so take half home for next day.
Always tracking exchanges in head and journal food or take photo til get home.
walk when able
Eat dessert or treats when special but all foods can be eaten and enjoyed just need to limit them and watch portions
Do makeovers
Eating healthy is for life but straying if you watch what you eat and how much is good and still get some exercise when you can.
I am going to IRD and funny thing is I do real good and always come home from vacations with losses. so I get my steps in sometimes I get to the fitness room or pool and I eat only what I enjoy and don't finish plate. Most places give you way too much.
I can drink my water by bringing water bottle with.
If I am committed I will stay on my roads and not stray over my boundaries. after all I have a wide road. but don't want to make it too wide either as so hard to find the narrow road if I do so.
So using the do it anyway attitude I will work on drinking my water and journaling. they are not quite a habit yet. I plan to do it anyways and to live up to my new endings from day 1. I do need to revisit them every so often so I can.
This is a lifestyle change so I will always be on Narrow or wide I don't want to be in the hole and have a long way to climb out to get back on the road.
Onward to day 5 tomorrow

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/16/17 8:05 A

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Boundaries Not Diets..
Today I will post the Narrow road
this lesson may take two or three days or more.
NARROW ROAD-
I am following the exchange when I am working on weight loss I use the 1500 exchange.
I track them with the journal book from tops and also use the book to journal measurements and foods
I also using the tops App but need a place for food I have eaten so need to do both. I don't use the cards or other websites as doing too much takes you away from your intention
Try new recipes healthy ones or modify it.
I am currently working on increasing my water intake to 8 glasses of 8 ounces or another words 64 oz.
I need to weigh and measure food- portion control is a must.
Exercise- well I need to work on that as I used to get lots of steps at work now I don't. so need to do a exercise plan as well.
Planning- I plan my menus so can make sure I take out of freezer or need to buy ingredients for it.
Prep- I do need to work on this so when get home from work if don't feel like cooking I wont grab the wrong foods.
I do buy things or try not to have them in house that will get me in a eat all.
so tying all the lessons in I used to be that but Now I.......
and need to work on being more committed to my plan my new habit I want to stay with No matter what I will journal that is becoming a habit still need to work on it. and need to work on DO IT ANYWAYS. as I said I need to do baby steps.
so my baby steps are water increase and working on consistency of journaling. I will also think about a plan to add exercise.
The trouble is I hate exercising alone . it is hard to do. I don't know my neighbors. Most friends like far away. But I do and will continue to keep going in spite of any challenges or setbacks. I will never give up.
so today I am voicing my intentions to take baby steps to stay on my plan and will add things as I feel confident Even though I am a KOPS I still struggle to stay on plan. still have that urge I am done so I can eat. No the scale goes up and I want to stay below goal.
Tomorrow I will post on when I can maintain.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/15/17 8:00 A

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DO IT ANYWAYS... A great one to remember Committed means do it anyways. I need to focus on actions not just thoughts or feelings. Committed I stick to my plan no matter what I take action even when I don't feel like it Take responsibility for my actions and I keep going even if faced with challenges or setbacks. I assume no I know that if I stay motivated results do follow.
Today is day nine in me journaling since restarting. Currently I am writing down the measurements too. My next challenge is water as I am not ready to conquer the exercise part just yet. I know do it anyways but for me I know I need to do baby steps. Today I will drink water before each meal and I will track my water intake. day 2 and 3 are pretty close do it anyways and do it no matter what and I may need to revisit days that I already completed. Today since just working on water I will advance to day 4 tomorrow but may come back to revisit these past days down the road. The way I am following the book this time around may take me longer than the 100 days but it will sink in.
I used to not drink water but Now I am working on making it habit by drinking it before each meal-
No matter what I will track the water I drink in the tops App I am committed
Do it anyways if I am short I will sit and enjoy a glass of water esp. when those cravings come before listening to them. I will watch my scale as it tell me how much water is in my body.I will add flavoring esp. natural ones like lemons and limes. tomorrow is day 4

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/14/17 6:39 A

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COMMITTED.....
Interested or committed Today I will list how I will stay committed
I will journal my food daily I will track my exchanges
I will my water
I will exercise
I will weigh daily on home scale even when I when I stray
I will measure all foods when at home
I wont make excuses or blame siturations or others for my unhealthy choices
I WILL make a menu and follow thru
I will make some of the healthy recipes I've been saving on pin interest and Facebook
I will remember I can have anything just need to watch portion control
I will remember I need to work at exercise daily or weekly esp. since don't always get your steps at work anymore
I will remember to call a friend, write a letter, email when you feel you are in need of extra support
I WILL REMEMBER THIS IS A LIFESTYLE CHANGE AND IT IS A LEARNING EXPERICENCE TOO
I will remember to work at being 80 to 90 percent on track and save the 10 percent to special times
Today I will journal and track my food. And increase my water intake. I will start a menu of meals and follow thru and also figure out how to get started on exercise. I do weigh daily but need to make sure I need to see that number even when I am not true to my program. Tonight I will search the saved menus and put them on my menu. Baby steps are the key to success.
I am committed ??? What about you???

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/13/17 7:02 A

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Interested or committed- Day 2
Interested- you tend to stay with your pans only til something better comes along. As long as seeing results you stick with the program you are following but when temptations, and situations arise you follow your nose, your urges to over indulge or maybe the scale isn't moving so you give up and you give excuses or so called reasons to why or if only I...
Committed -When you are truly to achieving your goals and not going back to the way you were committed you don't stray off your plan for long You stick to your goals NO MATTER WHAT You work on keeping your motivation going strong You don't play the blame game Are you committed or just interested??
Today I will list interested I think sometimes I fall inbetween the two
Not getting on scale because you know it will show a gain
Eating candy or treats at work
Not limiting portion control
Not journaling
Not drinking water
Not moving more-exercise
Making excuses for why I gained
Not getting back on track by waiting til Monday or until you devour the package
Not measuring
Skipping a TOP meeting
Lots of these can make me tired and lazy so then the excuses come.
What can I do to be more committed 80 to 90 percent of the time??? well tomorrow I will list the committed and what I did to be commited while working day 2
What can I do to be more committed 80 to 90 percent of the time??? well tomorrow I will list the committed and what I did to be committed while working day 2
Lets work on being committed 80 percent of time today.

Leslie Knudson
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LIVINTODAY's Photo LIVINTODAY Posts: 9,228
6/12/17 8:38 A

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"I used to.........but now" is one of my favorite lessons, maybe my all time fave because reminding myself of where I was and the changes I have made is motivating for me. Someone said that we are doomed to repeat our history if we don't remember it. I'm sure that is a paraphrase and not the correct words. I believe it is true.

Wanda

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Forgive Everyone.
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,343
6/12/17 8:18 A

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Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/12/17 8:09 A

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I USED TO BE THAT WAY BUT NOW I .....
I used to not measure my food but Now... I am measuring it most of the time
I used to eat lots of desserts, sweets, bakery items but Now...I only do so occasionally or special times
I used to not know how to follow the exchange but Now...I am getting better and better at it with help of tops pals and Terri Ord
I used to not journal and track my food but Now .....I am on day 6 and I take it one day at a time I will make it a lifestyle change
I used to not wear a fitbit but Now.... it goes on every morning
I used to not move but Now ,,,, I do some but this one needs improvement
I used to buy junk foods like chips etc.. But Now .....rarely do so
I used to drink lots of diet pop but Now.... I only drink if I buy one at store none stored I house
I used to not be in TOPS but Now....l am a lifer tops member
I used to yo-yo my weight but Now... I stay in leeway
I used to not be a KOPS but Now.... I am never out of leeway
I used to overeat just because it wasn't Monday but Now.... I get back on track right away
I used to eat and eat to get a bigger gain so next week it showed a big loss but Now... I take the gain I know what I did just get back on it the minute you can and sometimes the gain isn't as bad
I used to wear a size 22 but Now....... I wear a size 12
I used to follow so many different diets but Now... I just do the exchange
I used to ....... so many others but Now.... I am watchful I take one baby step at a time and I have learned I need the accountability even outside chapter meetings
I used to have heartburn but Now.... None it happens when I overeat esp. in the evening but now I don't get it
I used to not maintain my weight loss but Now..... I am learning that you always have to a eating plan to lose or maintain
I used to not wear a Fitbit but Now.... it goes on every morning KOPS and a graduate at IRD
Whatever you do and there is a change you can write a new ending then take one baby step one thing you can make the new ending happen if it hasn't yet.
We can do this I can do this.

Day 2 tomorrow

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/11/17 6:51 A

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I will put my lessons here again as I am not following daily with the group.



I USED TO BE THAT WAY.100 DAYS DAY 1

YOUR PAST DOES NOT DETERMINE YOUR FUTURE;
YES I USED TO BE THAT WAY ...BUT NOW I AM DIFFERENT!!!

I am going to spend two days on this one. today I am going to list what I used to do


I used to not measure my food but Now...
I used to eat lots of desserts, sweets, bakery items but Now...
I used to not know how to follow the exchange but Now...
I used to not journal and track my food but Now .....
I used to not wear a fitbit but Now....
I used to not move but Now ,,,,
I used to buy junk foods like chips etc.. But Now .....
I used to drink lots of diet pop but Now....
I used to not be in TOPS but Now....
I used to yo-yo my weight but Now...
I used to not be a KOPS but Now....
I used to overeat just because it wasn't Monday but Now....
I used to eat and eat to get a bigger gain so next week it showed a big loss but Now...
I used to wear a size 22 but Now.......
I used to follow so many different diets but Now...
I used to ....... so many others but Now....
I used to have heartburn but Now....
I used to not maintain my weight loss but Now.....
I used to wish that I was the one on the stage but Now....

I am so thankful that I changes lots of these and some need work some I do occasionally but that is what the book is doing to help me.

so Many more used to be and excuses and reasons I used to explain why I was heavy fat My dad and I always fought about this I Now know that He only had me to succeed in his heart and I love him and miss him so much. but I know that I need to try to live to honor him,

the nows will be listed tomorrow.




Leslie Knudson
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,343
9/9/16 10:52 A

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It has been a huge break-through for you to stick with it for the entire 100 days - enjoy your TOPS weekend retreat! Sounds like perfect timing for some self-care - have a wonderful time!



Edited by: SWEETENUFGILL at: 9/9/2016 (10:53)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/9/16 5:54 A

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I completed the 100 days so today is 101-

I will start the book again along side the others as it is funner to do with others than alone. I think some of the lessons I do need reviewing. thinking of getting one or two extra for prizes for my Fall rally. It sure helped me.

Going to weekend retreat for TOPS today. Need some one on one. and need to have me time as either working, running, or cleaning.



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9/8/16 12:57 P

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Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/8/16 8:09 A

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Last Day 100!!! This is How I Live!!!

I made DAY 100---Congrats to all who are on Day 100 with me.


Here are today's suggested activities:


My lessons from the Book I will use.

1. DAY 6- "Protect your Program"
2. DAY 10 "Appreciate good support"
3. DAY 27 "Eat dessert only when special"
4. DAY 41 "Motivation is a choice"
5. DAY 43 "Choose to, not have to:
6. DAY 48 "You gotta want to..."
7. DAY 50 "Create a stop sign"
8. DAY 67 "Don't even start"
9, DAY 75 "Small Wins"
10. DAY 79 "Live as a healthy person"

A couple others that I want to use too

1. DAY 80 "Get a new title"
2. DAY 83 "NO more deprivation"

My plans are to continue to use the Exchange lifestyle change for my nutrition
Continue to journal my foods, measurements, and track the exchanges
I will use the lessons stated above
I plan to start my next 100 days. with the group will be interesting to see if i write anything differently.
I plan to add some physical activity fun things and some that are exercise
Keep tracking my steps

I will eat any foods as long as it is trackable I can look on website, look at nutrition values or ask. I will try new recipes and foods.

I am 10.8 lbs from my goal if I reach it before december I will keep on and see what happens if I ended up lower I will obtain a new goal slip.

1. Decide what methods you'll use to remember your favorite tools from the 100 Days program.

2. In your notebook, make a “top 10 list” that includes all the concepts you intend to use forever.

3. Create a plan for how you will keep these ideas in front of you always.


Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/7/16 5:56 A

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: Day 99, 100 days It's not in here!

One more day and I made the 100 days.

I still do open the fridge but mostly it is a habit. I rarely take anything. I go look and seee if I have any fruit exchanges left if so I can have a fruit. Putting up signs may work for some but you have to read them to be effective.

I don't buy any trigger foods so most of foods i have in house are healthy. if not healthy it is in portion control.

I haven't got into habit yet of drinking tea yet. I have music playing 24/7 in house so the putting on music routine wouldn't work.

If I need something I will vent online or a phone call. I plan on getting in to doing a physical activity like walking doing a DVD or WII or cleaning out a drawer or something like when i need a emotional fix or journaling.

Putting the lessons into practice takes time but one step at a time. I am continuing to follow my exchange plan and add small changes each week, day, month. I never thought I would get the exchange but now that i've been following it isn't as hard as I thought.

Leslie Knudson
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9/6/16 7:56 A

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Day 98, 100 days New Year's resolution!

Sept 6, 2017
Pretend it's happened
Based on what you'd like to see happen during the next year, write an outcome for each of the areas below. Don't be afraid to dream big. Assume that you will look and feel the way you desire, and then write your list from that optimistic viewpoint.

~ I now weight 165-175 (to be a KOPS you get to maintain within the ten pound range. I like my lowest goal be be165. so My first goal will be 175 to be reached by December 31. then if I feel okay with that I will stay there otherwise I will lower it not to go below 165..

~ I'm pleased with better energy, an awesome assertive attitude. I will get things accomplished. and I will wear size10/12.

~ My body feels toned, healthier, stronger and normal.

~ My physical activity by walking doing a DVD or WII or biking or attending the gym the sky the limit. I will be getting 30 minutes of physical activity in addition to steps done at work. When i have stress I will not turn to eating I will go for a walk, find a project to do. There will not be no emotional eating. Motivation will be success stories my own included. Doing the physical activity, calling a friend or TOPS family or my own family to encourage me when I need someone to give me a push.

My house will be organized. I would of graduated at IRD and became a KOPS. The possibilities of a year Lots of changes can happen.

What are your goals, your dreams for a year from now.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/5/16 9:53 A

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I tried exchange 2-3 other times it is a mindset if you are not ready then you wont work for you.

i did not get it til day 7 so along side the 100 day it is working. it was a mindset and help from those who been following it.

I also know you have to do what works for you. just try to get fruits and veggies in.

I rarely eat snacks my fruits are usually with my meals. only time i snack is if i have an exchange left.

Leslie Knudson
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LIVINTODAY's Photo LIVINTODAY Posts: 9,228
9/5/16 8:40 A

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Great Day 97 Post, Leslie! I can tell you are putting together a real positive program for yourself! The exchange diet works and I know because several of my TOPS members use it. It just doesn't seem to be the one for me. That is what this lesson is all about, right. The No S diet is the one that just seems right for me. A good food plan, exercise, and a positive attitude will get us there.

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/5/16 7:42 A

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Day 97, 100 days Use what works

I've tried many "Diets" WW counting calories, carbs, low fats cabbage diet, 17 day diet, the list goes on. These short term diets only lose the weight if you cant stay on it for life then it is a diet and Diets don't work for me. I did not learn to maintain. They may work for others.

Currently following the Exchange lifestyle plan- it Not a diet but a plan I can follow thru the rest of my life. Eating healthy is the best for me. lost approx. 26 pounds this year. I have approx 13 pounds to lose to my goal weight. I may go lower I will see when I get there.

Things that worked in the past....

Baby steps....

Journaling foods-- emoticon
Measuring foods (sometimes) emoticon I need to do this 100 percent.
putting measurement down on my journal working on this
I would get on WII in morning
I would do a DVD emoticon
Curves and or Gym only if money permits
Worked with a trainer only if money permits
Walked to work or biked
Made menu up for week

Things I am currently doing emoticon
Wear my fitbit and tracking my steps at work i get over 10,000 steps
Journal my food
Tracking my exchanges
Measuring most foods
Weighing self daily
Official weight is done at TOPS weekly
Measurements-

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Things I will add from the past

Begin a Exercise routine every Day-
WII in am
DVD in pm
Weights (free weights, medicine ball, the bands)
Decide on gym.
Walk to work once per week
Continue with Daily/weekly weigh ins.

Get out of house if stressed and want to eat.


Edited by: TOPS2KOPSVILLE at: 9/5/2016 (07:45)
Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/4/16 7:19 A

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Day 96, 100 days What will it take?

As I listed yesterday I want to reach my goal weight and become a KOPS and maintain my weight .
Baby steps always have worked better for me.

My smart goal or intentions needs to be broken down in smaller steps

WHAT WILL IT TAKE!

I need to continue to journal my foods and track my exchanges
My next small step needs to be to add fitness to my day in addition to the steps I get daily.
Less sitting and more moving so I will get up and walk around if i am sitting too long.

I have a hard time getting started getting myself out the door.
I am going to start with fitness in the house.
so I need to lift my weights for 5 minutes a day.
to do this I will do it during commercials, and after each meal
I need to be consistent
Set new goals as i complete my previous goals. I will work on starting a fitness schedule next.
I do want to start the stickers so I will get a calendar and stickers so I can get this started and make it consistency of green stickers. I will put one on for nutrition and one on for fitness.

After rally I will work on the spare room. i may do some in between but I am working on organizing the house. One weekend will have sons with 2 rooms in basement. donating a lot of things I don't need, use, or want.

Wow 3 more days.

Leslie Knudson
MN Area Captain TOPS
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/3/16 7:22 A

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Day 95, 100 days Set your intentions

To me this lesson is exactly a SMART GOAL


~ Set a specific intention around achieving one of your weight-loss goals. Say "My intention is to... _________" and then write down what you want to accomplish.


~ Plan your action steps and then add details that will make it easier to follow through with your plan.


My SMART GOAL or intentions


Specific and clear I want to reach my goal weight- 13 lbs to go.

Measurable Weigh daily but official weight is at TOPS done weekly

Achievable I will journal my food by following the exchange 1500 lifestyle plan

Realistic/Relevant recorded I will recorded my weights in my book but I also am going to begin the color dots for good days.

Timely By December 31st.

Some other intentions or steps to achieve my goal weight are begin a fitness plan. continue journaling and tracking my exchanges. Keep blogging. keep tracking steps.

Drink more water


for those who have done the book more than once does it help. is there changes

Leslie Knudson
MN Area Captain TOPS
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/2/16 7:22 A

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Day 94, 100 days Three columns of weight loss


Gain column
On days when you slip into the gain column, you might eat too much food or have more sweets and snacks than usual. You probably don't exercise either. And if you lived every day exactly the same way as this one, you'd most likely see your weight go back up.

Maintain column
In the maintain column, you don't necessarily go off your diet or your exercise plan. But at the same time, you're not completely solid with it either. Maybe you eat dessert or grab a few high-fat snacks or an extra slice of pizza. If every day matched this one, you might not lose any pounds, but you'd probably maintain your current weight.


Weight-loss column
When you live in the weight-loss column, you stick with your diet and exercise plan all day. That doesn't necessarily mean that you follow it perfectly. But if every single day, you ate, exercised, and coped with life in the same way as you did on this one, you'd probably lose weight consistently.

Which one do I want to be-- Of course the weight loss until I reach goal. then maintain.
90% rule
You can't stay on a diet plan only half of the time and expect to see results. To truly achieve long-term success, you have to live at least 90 percent of your days in either the "weight-loss or the maintain" column. This translates to 9 out of 10 days or if you prefer, think of it as 9 out of 10 meals.

If you consistently spend more than 10% of the time in the gain column, you probably won't experience very much success with managing your weight. That means if you follow your diet plan during the week but eat whatever you want on the weekends, there's a good chance you'll end up gaining weight.

So pick your spot. Decide where you want to be, and then follow through with living in that column. Don't kid yourself and say that you're "trying" to lose weight. If you really want to accomplish your goal, stay int he column it requires.


9 out of 10 days or if you prefer, think of it as 9 out of 10 meals. I will work on this. and I plan to begin my fitness too . currently I get lots of steps at work. but I do need to get a plan for when I am not working.

I am aiming for 10 but know it can not be more than one meal not in my plan.



Leslie Knudson
MN Area Captain TOPS
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/1/16 9:52 A

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Day 93, 100 days 20-year Plan

Now I am angry I had this all typed out and it is gone.

I pasted Linda blog as i want to refer back to it.

20 years let see I will be 79
SEVEN THINGS I CAN DO FOR EVER- Not sure if i remember all I wrote should be easy as I am doing exchange lifestyle change NOT a diet.
1. Journal my foods and track my exchanges-continue
2. Portions sizes- Measure if unsure
3. Continue being a tops member
4. If off track being again
5. Movement- pace, walk what ever it takes
6. blog, call a friend, email, post etc...
7.
8.
I had 8 but cant remember them now. will edit when i do.


THREE FAVORITE FOODS
1. Pizza
2. Tortilla and Beans
3. Home made treats and meals
4. Ice cream
5. Pasta- lasagne, etc.

PLAN FOR MANAGING THEM
1- no more than two pieces 1-2 a month- salad on side
2. Special occasions only and watch portions
3. special occasions only watch portions and exchanges
4. buy in portions containers. 1-2x a week

MY EXERCISE PLAN
1. Dvd or WII
2. weights- either home or gym
3. walk, bike
4. active family event
HOW I WILL MAKE IT WORK
1. need to make a plan and stick to it. maybe doing first thing in morning
2. lift while watching tv or during commercials make a schedule to get to gym
3. walk after work or while shopping or bike when weather permits
4. plan active family events

BARRIERS AND LIFE ISSUES
1. Anything that stresses you besides what i list- ex. jobs, destruction of property, accident
2. Life- death of a family or friend, illness of other, illness of Me.
3. Moving to new home, New job, family moving away, car problems, and so many others
4. Holidays and vacations
5. Parties
6. Fianciances

A PLAN FOR HANDLING THEM

For most of the situations above You can plan ahead Take care of one step at a time. Make me a priority in order to deal with situations and help others. Ask for help if you need it. Non food rewards.


IMMEDIATE CRISIS PLAN IF I BEGIN TO GAIN WEIGHT.

Being on a lifestyle change I don't intent to gain but it can happen.

1. Stick to the exchange lifestyle plan - if needed change the calories level of the plan
2. I weigh daily and weekly at tops so I will be on top of it if i go out of KOPS range of 10 pounds I will change up exercise add intensity, circuit, the kind I am doing.
3. Call a tops pal for support

I will put the blog and worksheet in files.



Leslie Knudson
MN Area Captain TOPS
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
8/31/16 7:31 A

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Day 92, 100 days Accept the solution

Since I am doing the lifestyle exchange change- I know I have to work the plan to the best of my ability. I know I am not perfect.

I am having a trouble sticking to my plan it may because i want the things I know my body doesn't need.

I have 12 to 13 pounds left to the weight but it not according to the charts but it is my goal weight and I may go down more after I reach it. But I also realize I need to be at a weight where I can maintain.

I am NOT on a diet as a diet ends I am on a lifestyle change that will last for the rest of my life. Yes I need to add exercise to the plan but baby steps works for me so I need to add the steps after I am doing well with the first step. since i had a couple of mishaps with my nutrition, I need to concentrate on to keep myself in sync with working it well. that what I mean Old habits die hard, they can easily slip back in , You have to always be on your toes thru vacations holidays, stress, tiredness, or whatever reason you can think of.

I accept my solution of not being heavy again. Not being on the chart as obese. I may be on charts as overweight and that is okay with me as long as I feel comfortable in my body. I can bend over and ties shoes with grunting.

After I feel comfortable about my nutrition plan I will add some physical activities. I am not sure what yet.


Leslie Knudson
MN Area Captain TOPS
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www.tops.org
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