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KALISWALKER Posts: 23,391
6/22/16 12:01 P

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It's a different experience when we eat this way. I'll bet you will have some great meals with the fresh produce.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/22/16 7:38 A

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Day 22, 100 days Multitask with food

I will be aware of the flavors today.
put the fork down and concentrate on things around me or take a breather
Yes this chapter makes me more aware of what i am eating and enjoying the flavors of the food. not to just eat because. But at work when only have a 15 min break you have to concentrate on eating.

With the farmers market opening soon I will be able to try new fruits and veggies.and home grown tastes so much better. soon my garden should start producing too.

Leslie Knudson
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KALISWALKER Posts: 23,391
6/21/16 6:38 P

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I am glad the 100 DWL is helping you. Nice that the scale is down emoticon

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/21/16 8:24 A

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Days 11-20 Complete I did the lessons but not so hot on my plan but it been 2 days i have journaled the whole day figured out exchanges. scale is down too.

Just do one more day!

Sometimes it hard to be aware of what you eating esp. at work. your break is short so you eat fast.
I tend to eat in front of the tv or computer. Mainly supper or breakfast. lunch usually at work. I eat alone most of the time. so I will work on putting my fork or spoon down between bites.I will work on eating at table more and turn tv off . My dad did that when we were growing up. He would turn the tv off when eating.

I don't eat fast sometimes I have my food sitting there because i am doing other things and don't start eating for 15-30 minutes.

I remember those days when i inhaled food. my kids do now. i tell them to stop and enjoy the food they say they do. they eat so fast. I eat slower now so I do taste the foods and sometimes i don't pay attention to the tv anyways. It funny how work and life make you eating patterns. I will work on eating at table when home. but don't have china and I use smaller portion sized plates. i don't have candles. I can do music just have to move my cd into the room.

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/20/16 7:10 A

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Day #20 Half-Off Special
Divide and conquer!

Since I am working on measuring portions I wont be practicing this at home. but I will put the leftovers in fridge and not go up for seconds. If I have pizza I will limit it to 2 pieces.

When going out I will put half in to go box for another meal.
Not sure if i could only eat a half a cookie so I will not even eat them while i am working on my journey. I will work on the half a sandwich concept with a fruit.

Cant believe I made it to 20 days already.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/19/16 8:30 A

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Day 19 Eat reasonable amounts

My days have been good in morning but evenings are hard. but I still am doing the lessons.

I do have a scale and measuring cups and spoons. I do measure once in a while and sometimes. I need to work on being consistent.
my peanut butter I measure each time.

I have my exchange cards and if using them I make sure i have the amount of proteins fats and carbs allowed for the day I measure more and make sure my measurements are level.

pasta is 1/3 cup cooked for a serving.
protein is 1 oz for a portion
Fats are 1 tsp.
breads are 1 oz starcy veggies are 1/2 cup per serving.
fruits are small or 1/2 cup as well as regualr veggies
cheeses are considered a protein on my plan but 1 oz. or 1/4 cup.
eggs 1

dressings i read the labels and use that but if i count as carb or free group depends on the calories. 20 or less is free.

milk is 8 oz or 1 yogurt. 1/2 cup if measuring from a bulk otherwise i just use the single serving contains.

I do need to work on increasing water. I have a app on phone that reminds me t o drink so need to pay attention to it.

Today I need to get back using my cards.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/18/16 8:05 A

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I will not brave enough to add it yet. i dont make smoothies often .



Retain Eating Habits- 100 Days
Yep I belonged to clean plate club. I do toss some things out now and then,
but I try to just measure my portions and then no reason to toss out. But if cooking for others i will see if they like some for their lunches so I freeze or take for my lunches now.

When going out i eat healthy meals and if it isn't a salad or veggies I will put half for later unless i account for itt in my plan . But I ask a lot of questions esp. if not stated in menu. lots of menus have oz. calories and other nutritional information even points if you are ww. wish all had the exchanges esp. since lots of diabetics out there.

Leslie Knudson
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KALISWALKER Posts: 23,391
6/17/16 12:55 P

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Leaving the clean plate club is hard, but something we have to do.

Let us know how you like the smoothies.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/17/16 8:14 A

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great idea



: Day 17, 100 Days Stop Wasting Food

I admit I grew up on the clean plate club and that people in china were staving. my sister told my Dad one time time then send it to them. LOL Anyways this can be hard due to most recipes are for six people or there abouts. It can be so hard when cooking for one or two.

Yes now sometimes i spend the extra money for smaller servings. buy portions at a deli depending on what it is. then i also have to put in portions and freeze for meals later. It is hard to throw out too. lately been on and off my plan i had to throw out food that has spoiled. maybe that is a great idea about put into smoothies. I need to try that.

Leslie Knudson
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KALISWALKER Posts: 23,391
6/16/16 7:25 P

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I agree food does not take the emotion away, that's why we to learn new ways to handle it.

The 2 bites really are something special. The last time I did 100 DWL I started freezing small amounts of things, when I couldn't bring myself to throw it out. But once it was in the freezer I stopped thinking about it and later threw it out.

Let's do our 100 Days and see what a difference it will make in our lives.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/16/16 10:09 A

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Thanks i am not doing all i should but I am continuing on with thee lessons.

Day 16, 100 days Nurturing Power of Food

I don't have a reason today to do that but if and when I feel emotionally to eat I will try the two bites. hoping someone is here so don't have to toss it so can give it to them.

Of course I know food don't take the emotions aways only adds to it as you feel guilty you ate something that take you away from your plan.

I will pay attention to the first two bites.

still working on journaling but home scale is down.
Today mowing grass and getting my newsletter out and mailed. tomorrow work.



Leslie Knudson
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SHAREBEAR-63's Photo SHAREBEAR-63 Posts: 4,100
6/15/16 11:01 A

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You are doing great!!! emoticon

Lift Heavy and Eat Clean!

Sharon

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/15/16 9:25 A

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Day 15, 100 days First two bites

Hmmm- I don't have desserts in the house...
But if i go out I will try that. I will eat two bites and see how I feel. Maybe share a dessert with someone instead of ordering two.

But agree not to throw it . will use doggie bag if leftovers other wise i will let whoever I share with have the rest.

I will pay attention to the food tastes today.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/14/16 7:06 A

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Day 14, 100 days Morning Affects Evening

Yes I eat breakfast except on weigh in day.

Not sure the reason I get hungry or maybe it not hunger in the evening. Maybe it is boredom Maybe I need to find an activity and keep my mind and hands busy. Maybe I am thirsty so I need to work on my water too.

Today i will pack my lunch for work. Make a healthy supper. Get back to counting my exchanges and journaling. Yes need to get started exercising. Not sure how I will force myself to get out the door. but I will do this. I need to look back at my previous days too.

Most breakfasts are oatmeal with pb and fruit. sometimes on weekends i make eggs or pancakes, or french toast.


Leslie Knudson
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KALISWALKER Posts: 23,391
6/13/16 6:58 P

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Good that you can take time for lunch now. It takes time to train yourself to eat on the clock and not get over hungry or eat when it's not meal time.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/13/16 7:55 A

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Day #13 Oops, I Forgot to Eat

This isn't me! I do the opposite. I eat too much. Years ago with what my job entailed I did not forgot I didn't have the time. But INow pack my lunch and snack for work. it is in the evening I eat too much or days off. still working on that.

Raining today so don't have to water the garden

For day I will work on planning my meals and exchanges. I still fall but I am moving forward..

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/12/16 8:51 A

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Day 12, 100 days Fuel or filler?

Hmmm sometimes it is fuel but evenings mostly are more filler. now how to make it all fel and less filler.

I do take my lunch to work. it trouble when I am home alone. I thinking i need this or that. I need to get more fruit and veggies in house and have them ready for eating.

I need to be consistent in my exchanges. my journaling. been having numbness past few days. so will be getting blood tests. Monday. Need to get planning my meals again so know I have the ingredients I need. I am working on getting freezer and cupboard cleaned out not so much stock up. afterall i live close to store now. and only myself and son here so dont need all that extras and then less to throw . We dont need that much.

Son is diabetic so need to cook healthy anyways esp. when we are both home.

So today I will make food fuel and ccount my exchanges and get back to journaling.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/12/16 6:44 A

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The next 10-day segment is all about our direct relationship with food and talking about appropriate reasons for eating.....

Reason 1. To fuel your body
I have journaled my exchanges but somehow evenings are the hardest for me to track. today i will work harder to stay focus on staying within my exchanges and to journal and track what i eat. I do pack my lunch and snack for work. it is when i get home and i am here alone. I need to figure out how to not eat just because it is there.

Reason 2. To appreciate flavors
Yes I love all foods even foods i need to limit. I need to learn to love all flavors of foods including veggies and fruits.

Went to doctor yesterday as been getting numb. still dont know why as blood work cant be done till monday as clinic closed over weekend. but one thing she said is it is a mindset. you have to do it for you for your health

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/10/16 7:31 A

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Completed 1-10 Dont stop now JUST DO ONE MORE DAY

I AM STRUGGLING ESP AT NIGHT- BUT I AM MOVING FORWARD REGARDLESS

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/10/16 7:21 A

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Day # 10 Appreciate Good Support

Used to be hard to accept compliments-
I wont ask others to give it but I accept them and say thank you. Sometimes it is hard as my opinion of me is not what they see. But I am so happy they they see the results of my work to make me a better me.

Thank you you are so kind to notice
You are awesome too
Give them a hug

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/9/16 9:25 A

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Usually I quit at day 7 so I am two days ahead. my evenings are bad. so need to work on the whole day and work on getting away from kitchen in evening.

1. If you see me eating something that's not on my diet plan: Ignore it but give me a hug. we can always use a hug No words needed...

2. When I'm making progress: Compliment me on my progress
but non food items are nice occasionally.

3. When I'm struggling, or gaining weight: Hug me and show me extra affection and Ask if you can help

4. When I'm making progress you can't see: Ask me how it's going and Compliment me

5. When I've maintained my weight even though I want to lose more: Compliment me and tell me that you are proud of my current efforts thus far. and yes sometimes I need a anchor so ask if I need anything.
Here are today's suggested activities:

1. Complete the quiz, and then read your answers out load to one of your support people such as your spouse or a good friend Quiz complete will post on my group page on facebook.

2. Post your answers on your refrigerator or in some other location where your support people can be reminded of what you want. support people dont live in my house

3. Write the most important answers in your journal for future reference. to ask me if i need help to go with a walk with me or somewthing.



Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/8/16 7:53 A

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Help me please!

I am lucky as my family is watching their weight too and working a plan some been there done that so they are understanding.

Things that people are always welcome to say or do:

You look great
Help cook
Put away leftovers
Keep my trigger foods out of the house
Ask me what I am doing?
Offer to go for a walk together
Call or email me to help me keep on track
what can I do to help


Things that I don’t ever want people to do:
offer foods esp desserts that i have a hard time resisting
Looks like you are not following your plan
Offer me foods that isnt on my plan


At work sometimes they have snacky foods so i need to bring lunch and snacks so dont want them. maybe go for a short walk .

At home I need to do chores go for a walk keep busy need someone to keep me on my toes

going out to eat Need to chose healthy places or places where i can get nutrition information to track my food

to keep going no more restarts if i fall then i get up and keep going forward.

I can do this and I will already farther than last time I tried the 100 days
yesterday was off plan a bit but right back on track and will go back and review my previous days.

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/6/16 9:51 P

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getting this out early just in case i dont get time.





Day 7 ~ I can do it!
Become your own Cheerleader to increase your success, skyrocket your self-talk and create a strong belief you can do this! Think about what you can say that will keep your motivation strong!

I CAN DO IT!
Because I want to succeed this time
I am worth it
it is a brand new day each day is a chance to correct the past day and make new habits
because i have done it before
because i am not letting the past derail me

I can do it and I will do it.



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

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Boundaries not diets

“Narrow Road” emoticon

While traveling down my narrow road I:

Count my exchanges using the exchange cards
Journal
Plan ahead
measuring
plan for mishaps
Increase water intake
Limit added sugar so read labels
30 minutes exercise
10,000 steps or more

“Wider Road”

My road widens when I stop so My wide road

Get right back to Journaling tracking my food
Get back to exercising or just moving
Planning will keep me on track
Portion control if i need to satisfy a craving use portion control.
take photos of what I eat so can get journaling

eating healthy foods instead of junk food
when eating out- look at nutrition on line if possible or as soon as able to track. take half of it home as we know the portions are larger than a normal serving.

Day 5 Magic book
Missed a couple days will get back to journalin my day- it is a paper and pen journal



Day 6
Protect my program
I need to refer back to previous days
Need to plan ahead esp. when it comes to distrastions
such as birthdays, son over, with mom and holidays and tops events

Today I will track my exchanges and journal my food
Today I look up nutrition on my phone before I choose
Today I will get my veggies in

I am going with mom today







Edited by: TOPS2KOPSVILLE at: 6/6/2016 (08:36)
Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/4/16 8:06 A

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day 3 went okay went a bit off but i am okay with that
for today I am back on plan.

Boundaries not diets

“Narrow Road” emoticon

While traveling down my narrow road I:

Count my exchanges using the exchange cards
Journal
Plan ahead
measuring
plan for mishaps
Increase water intake
Limit added sugar so read labels
30 minutes exercise
10,000 steps or more

“Wider Road”

My road widens when I stop so My wide road

Get right back to Journaling tracking my food
Get back to exercising or just moving
Planning will keep me on track
Portion control if i need to satisfy a craving use portion control.
take photos of what I eat so can get journaling

eating healthy foods instead of junk food
when eating out- look at nutrition on line if possible or as soon as able to track. take half of it home as we know the portions are larger than a normal serving.



Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/3/16 6:53 A

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Day 2 went great.

Scale is down today.

I get a lot of Steps at work. and today will finish the lawn mowing. and this weekend finish the garden.
For my exercise plan I will start walking to work. but it has to wait till grandson is out of school. Today I will do some strength exercises.
I also plan to start swimming at the Ymca. My goal is to get 30 min. exercise in besides my steps at work. I will get a DVD in each day.

As for nutrition - I will continue Journaling and tracking exchanges

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/2/16 9:10 A

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Interesed or committed

Commitment means I will have my cards and journal at all times- I will plan meals out and have the healthy food in the house. I will prepare meals ahead of time if needed so if tired there wont be excuses. Exercise well one step at a time. for now I plan on gardening and mowing.

-To make time to prepare and plan meals
- Water drinking esp if wanting to snack
-Track food immediately or as soon as possible so don't forget
_Get back to commitment to get to Gym

_ Aim for 30 minutes per day or 10,0000 steps or both
_ Eat more veggies -salads esp.


Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/1/16 8:08 A

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DAY !

I used to be that way;

Not cooking
stopping at fast food too much
Not exercising
sitting too much

But now I will

Prep and cook most meals at home including snacks
limit fast foods and esp Pizzas
Start in morning but get 30 minutes in besides work Find a way to fit it in
must get up and move around

ideas for exercise
DVD or WII
garden and mowing
biking and walking
gym
weights and bands



Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/1/16 8:02 A

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10 Reasons why I want to reduce my size

1- Make me number 1
2-Be proud of self and know I can do this
3- To form good healthy habits and rid of bad unhealthy habits
4.- to be satisfied with smaller portions and enjoy eating healthy portion sizes
5.- to be hear for family
6. to get active so can help gs become active and less computer time for him
7. To become a KOPS
8. To inspire and teach
9. To enjoy exercising
10. to do 5k or higher

Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/12/15 6:47 A

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Get a "magic" notebook
For many people, recording personal thoughts or actions each day provides valuable insight. It also serves as an outlet for emotions and struggles around weight-loss efforts.

If you enjoy writing, experiment with tracking your thoughts and ideas about food and eating. Write a little or a lot. On the other hand, if you don't find it helpful, don't force yourself to do this, but think about keeping a notebook handy to jot down ideas about managing your eating patterns.


emoticon Eat it Another time!
Just because you think about a food doesn't mean you have to eat it. Whenever Jennifer got a craving for a specific food, she wrote it down. She said, By writing it down, I take it out of my head...

When a food thought crosses your mind, remind yourself that you don't have to eat it. Consider writing down the name or even a description of the food and then anticipate eating it sometime in the future.



emoticon Practice the skill of observing food cues, then letting them go. When you walk into a movie theater, notice the smell of popcorn, and then forget about it. If it helps, write it down in your "magic" notebook. Tell yourself, "That popcorn smells good, but I'm not going to eat any right now. I'll simply postpone it until another day."


emoticon Skills for Today

~ whenever you think about a particular food you want, write it down in your notebook

~ plan that you'll eat it at another time. If you wish, add the amount you'll have and how often you'll fit it into your program.

~ Stretch the times further apart for eating this food. You may discover that after a while, certain foods don't seem as important to you as they once did.

Please share your thoughts here :)


Day 5
Well i need to work on this one. i seem to start and never to do continuously.
but between day 4 and 5 I will work on it today. I think it a great idea just need to put aside a few minutes set for it.

Leslie Knudson
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,914
9/12/15 4:12 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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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/10/15 8:04 A

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in your notebook, draw a line down the middle of the page, creating 2 columns.

~ label 1 column "Narrow Road" for your weight loss diet or meal plan approach. Label the other "wider road" for your maintenance or alternative eating plan.

~ under the titles, define your eating and exercise plans for each of these roads. Then decide on ways you can be flexible with them without losing sight of the healthy road you want to follow :)

Day 4=
NARROW ROAD- Journaling, make and follow menu as close as possible. drink more water, exercise need to set a time and just do it. baby steps to get back into grove

WIDE ROAD- Bring lunch to work, work on steps like pacing, walking while on phone, take baby steps offer to bring some food to get togethers, and bring your snacks to coffee, order food can share or bring half home.


currently i am working on tracking carbs. will add other exchanges as i get better at it. will work on exercise routinue. thinking about joining gym too.

Leslie Knudson
MN Area Captain TOPS
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/8/15 3:07 P

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cleaning freezers out today. throwing all no information and guess whats out. will write thing freezing and date on from now on. and throw out if wont eat again. takes up too much room.
i will work on doing preparing meals ahead of time. so will stay on plan. i also will consider joining gym soon too. not sure which one yet. then work on my to do list for house and for me.

lost 2.2 lbs

doing an ALS walk in memory of my dad who passed away in 2013. 3k walk. Haven’t been exercising much so hopefully don’t get too tired. Maybe it will encourage me to get active. Been getting steps in at kohls. As pacing and walking to bathroom as in back of store. Lol

Onward to day 4. need to read before posting about it.

Leslie Knudson
MN Area Captain TOPS
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LESSOFMOORE's Photo LESSOFMOORE Posts: 19,916
9/7/15 8:31 P

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Cyndie



"Eating crappy food is not a reward-it's a punishment."-Drew Carey

I will do what I need to do, in order to be who I want to be.

Eat a little bit and quit!


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/5/15 8:10 A

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Day 3- DO IT ANYWAY-

People who are in interested-
stick with until something better comes along
take action only if they feel like doing it
need to see results in order to stay motivated
blame people or circumstance for their struggles
easily give up when faced with the challenge

that sounds alot like me so i need to work on getting committed

people who are committed in losing weight
stick with their plan no matter what
take action whether they feel like doing it or not
assume that if they stay motivated results will follow
take responsibility for their own actions
keep going in spite of challenges and setbacks

well i have one or two reasons on committed list.
Today

~ in your diet or exercise plan, identify a task you don't feel like doing, and then do it anyway!
exercising-

~ notice how it feels to accomplish a goal by taking a "no matter what" approach to it.


~ make a list of actions you plan to stick with today, regardless of how you feel at the moment.

after work - do some chair exercises.

Leslie Knudson
MN Area Captain TOPS
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LESSOFMOORE's Photo LESSOFMOORE Posts: 19,916
9/4/15 10:13 P

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emoticon Leslie!

Cyndie



"Eating crappy food is not a reward-it's a punishment."-Drew Carey

I will do what I need to do, in order to be who I want to be.

Eat a little bit and quit!


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/3/15 8:16 A

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Leslie Knudson
MN Area Captain TOPS
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/3/15 8:11 A

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DAY 2
decide if you are committed and what that means to you. Are you committed to you and improving your life? Are you committed to changing your life for the better, not just interested.

emoticon I am a yo-yo dieter. Yes interested. but not totally committed. I can give advice but need to follow some of that advice. i did it before and I know i can do this again. I need to get back to what i did before.

~ write your commitment down. Take some time to reflect and think about how you will stay committed to you, to your goals, to losing weight or to maintaining your weight. What are you willing to do?

emoticon I need to work at getting the 10000 steps I need to add additional cardio and strength
Plan menus and prep work if needed
start tracking food
and adding water to my drinks and drink less coffee
reduces sitting at computer time

~ do at least 1 thing today that demonstrates your commitment. For example take a walk or eat some freggies! No matter what! Because you are committed. To you!

emoticon bring a healthy snack to work and 10 minutes exercise after work


Leslie Knudson
MN Area Captain TOPS
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LESSOFMOORE's Photo LESSOFMOORE Posts: 19,916
9/2/15 9:26 P

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emoticon

Cyndie



"Eating crappy food is not a reward-it's a punishment."-Drew Carey

I will do what I need to do, in order to be who I want to be.

Eat a little bit and quit!


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,914
9/2/15 3:31 P

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Well done Leslie
emoticon
you're on the way now!



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
9/1/15 11:05 P

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Day 1-1. Make a list of any fears or negative behaviors that have hurt your weight loss success in the past. Now read these out loud to yourself and then say: "I used to be that way, but now I'm different!" Home made goodies, celebrations, bored alone


2. Then write new endings for them by completing this sentence: I used to sit and eat when bored (fill in your old behavior), but now I go for a walk go to exercise at gym, or do a DVD or WII .


3. Keep these in your journal or on 3x5 cards or sticky notes where you can see them and read these new outcomes often. Then live in a way that makes them true.

I will get this written in my Jourenal and sticky note.


Leslie Knudson
MN Area Captain TOPS
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www.tops.org
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/1/15 11:01 P

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7 Keys to a successful 100 day challenge

Always move forward ---September 1 2015

Do what worked before-Journaling, baby steps, measuring, going to gym, work out in AM

No More Excuses- Not sure, maybe scared

Create a finish line- to be at goal weight, to feel good about self

Kick the roadblocks-Life, work, Family

Line up a support system -Mom, TOPS Family and online sparks friends

Learn and grow foever- restart if needed

Leslie Knudson
MN Area Captain TOPS
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/1/15 10:56 P

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Today is my pre day. working on the pre 100 day . I did weigh in at 209 today. i ate a couple things i shouldnt of. did not get exercise in.

Step one- Choose your diet Plan-
Exchange one exchange at a time 1st week is carbs and counting fruits and vegies

Step two- Follow your plan for 100 days. - I will finish this time

Step three - Track your progress- I will follow throw makes some visuals

Step four- create a vision for the future- did ten reasons. i will pull out some of my smaller clothes to look at too.

Step five- using the scale- I will weigh self daily good or bad

Leslie Knudson
MN Area Captain TOPS
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/1/15 10:38 P

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1. Healthy
2. breath easy when doing things
3. smaller size clothes
4. can play with gs
5. be satisfied with portions
6. enjoy exercising
7. new friends
8. active
9.5k
10. live each day to fullest
To be here for my family
2-To enjoy outdoor activities with gs
3- To exercise and enjoy it
4- to wear cute smaller size clothes
5-to enjoy eating healthy and portion sizes
6-to be an inspiration to others
7-to become a KOPS
8-walk a 5k
9-to form good healthy habits and rid of bad unhealthy habits
10-Be proud of self and know I can do this


I still want the last 10 so guess i have 20


Leslie Knudson
MN Area Captain TOPS
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IAMBLESSED103's Photo IAMBLESSED103 Posts: 17,213
9/1/15 9:52 P

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Yes, you can!

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LESSOFMOORE's Photo LESSOFMOORE Posts: 19,916
9/1/15 8:44 P

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emoticon Leslie!

Cyndie



"Eating crappy food is not a reward-it's a punishment."-Drew Carey

I will do what I need to do, in order to be who I want to be.

Eat a little bit and quit!


level 25
423,065 SparkPoints
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/1/15 2:21 P

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I GAINED A LOT.

SO TODAY WILL BE NEW BEGINNING. SEPTEMBER 1. 4 MONTHS TILL END OF YEAR 5 MONTHS UNTIL RETREAT. SO BABY STEPS- SO WORKING AT INCREASING STEPS AND COUNTING CARBS AND VEGGIES AND FRUITS ONLY THIS WEEK. TRYING SOMETHING DIFFERENT EATING BREAKFAST ON WEIGH IN DAY. SO WEIGH IN AT 209 FROM 204 LAST WEEK. NEW CONTEST THIS WEEK. EXERCISE WELL I NEED TO DO THAT BUT I NEED TO FIGURE OUT A TIME TO GET IT IN. I NEED TO JUST DO IT.
NEW CONTEST SNAKES AND LADDERS. IT SHOULD BE FUN. AND HOPEFULY WILL HELP WITH WEIGHT LOSS AND EXERCISE.
I DID CHANGE A BIT OF THE RULES THOUGHT.
EVERYONE HAVE A GREAT DAY. GOOD WEIGH IN .

WILL POST TODAY CHANGE LATER TODAY


Leslie Knudson
MN Area Captain TOPS
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IAMBLESSED103's Photo IAMBLESSED103 Posts: 17,213
9/1/15 12:45 A

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I notice you're doing TOPS plan... they use exchanges, right? I'm actually using an old Weight Watchers plan with exchanges. I find exchange-based plans much better for me.

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IAMBLESSED103's Photo IAMBLESSED103 Posts: 17,213
9/1/15 12:43 A

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Looks like you've got your plan set, Leslie! emoticon emoticon

 Pounds lost: 21.0 
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
9/1/15 12:00 A

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September 1 start date;

One day at a time 30 days One meal One exercise baby steps.

Week 1 Increasing steps daily
Goals~ Tracking carbs and fruits and vegies
9/7
9/8
9/9
9/10
9/11
9/12
9/13

Week 2 Con't ...
Goals Add Proteins and Milk and do a DVD 2x week
9/14
9/15
9/16
9/17
9/18
9/19
9/20

Week 3 Con't....
Goals Add Fats and Free Foods and WII 10 min daily
9/21
9/22
9/23
9/24
9/25
9/26
9/27

Week 4 Con't
Goals Increase exercise daily... Count all exchanges (1500)
9/28
9/29
9/30
10/1
10/2
10/3
10/4

Leslie Knudson
MN Area Captain TOPS
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