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6/7/18 4:16 A

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Happy you are looking into ideas, plans, programs that help YOU!

Bottom line, that is why we do this.

Please keep in touch and let me know how you are doing. I love combining my ACT with 100 Days. For me it is a daily reminder to stay on my narrow path.

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C

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6/6/18 5:15 P

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As of today, I’m focusing my efforts on the ACT book and self-coaching for awhile. No aspersions to Linda’s work or to the team. As I recently told someone else, I’ve literally read and reread 100 Days since it came out in 2006. At one point, I had two copies - one at work and one at home. This team however was the first time I had kept track of day by day. I’m keeping my ACT and self-coaching work on private documents but I will come back to this thread and check in from time to time.



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6/2/18 4:08 P

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6/1/18 8:58 P

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Ski, I appreciate your honesty. emoticon

C

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,215
6/1/18 5:10 P

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At my best, I am unafraid.

At my best, I am perceptive, loyal, industrious, curious and supportive. I have a wry sense of humor. I like washing dishes by hand. I'm courageous (even though I am a major avoider by nature). I love drinking cold water. I'm super private but (and) fairly social.

At my very best, I am at a comfortable weight and can eat healthily without too much trouble.



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6/1/18 3:58 A

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Taking the journey one day at a time! emoticon

C

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5/31/18 9:44 P

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And today I weigh exactly the same as five days ago!


1.6 lb difference between high and low.

Edited by: SKIRUNNER1 at: 5/31/2018 (22:05)

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5/31/18 8:56 P

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Thanks, Chele!

I love this! Thanks to Gill!




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5/27/18 7:43 A

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emoticon emoticon

Pretty graph! emoticon

C

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5/26/18 3:41 P

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Day 83: when I restarted 100 Days, ticker said 5.6 lbs lost. It now says 8.8 lost. Net - down 3.2. I’ll gladly take it. My new graph for the month looks like this.


Chele, kudos to you for using the delete feature!



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5/25/18 5:56 P

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Thank you (again). I have mine public, but delete posts people put that I just don't want to see. I don't like people posting challenges on my wall or daily motivational quotes.

C

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5/25/18 4:34 P

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Thank you. Like I said, EXTREME introvert! LOL. I do hope you have a wonderful day for your birthday.

Edited by: SKIRUNNER1 at: 5/25/2018 (16:34)

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5/25/18 4:09 P

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Ski, I was going to write on your wall but it is set to private.

Thank you for the Goodie. That was so sweet of you. So happy to be on this journey with you.
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C

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5/6/18 5:44 P

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I really like what I said on this lesson back in Nov 2016. Putting it here to have easier access to it.
——

What I like about this lesson this time around is the mental image of a buffer as a protective barrier for me. A place where I am confident that food and situation thoughts and facts can't overtake me without a good battle, a place within which I am safe to be thoughtful first, to think about what is going on and confident that I can handle it - either the situation itself or, if necessary, the aftermath.



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5/3/18 7:49 P

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Thank you! I have learned a lot from you too! emoticon

C

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5/3/18 7:35 P

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Thanks! And good for you! Slow is better than No! I’m really liking your thoughts as we go through the book.



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5/3/18 7:00 P

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My loss is slow too, but it is going.

Great that you are losing! We take it a moment at a time!
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C

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5/3/18 6:44 P

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For the record: when I restarted 100 Days, ticker said 5.6 lbs lost.
Day 60, it says 8.4 lost. Net - down 2.8.



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4/24/18 4:01 P

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Trend line now down again. View is of one month. Calorie intake and activity are both fairly steady throughout this time. This is why I call it the dance of the scale!



Edited by: SKIRUNNER1 at: 4/24/2018 (16:06)

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4/21/18 9:30 A

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Thank you for the Brooke Castillo quote! I put it on my Spark wall so I see it all of the time.

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C

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,215
4/15/18 5:46 P

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I know!! I do have to give credit to the Spark menus for inculcating in me a menu of foods that I love and can eat (like almonds and walnuts!) and for teaching me portion sizes. I spent a lot of time going through the substitution aspect for that. I wish they would make that easier. But now that I’ve pretty well learned that, using this other app is working right now for me. I just bought the $9.99 version of that app. They have a higher price for expanded services, but they never looked worth it. Plus, I have this severe aversion to signing up for anything I have to pay for either monthly or yearly! I even pay for my gym each year by taking them a check. I consider it my HOA cost! LOL



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4/15/18 1:04 P

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emoticon Looks like you are an the narrow road! I never tried the tracker you mentioned. Happy you found something that makes things easier for you!

C

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4/14/18 4:05 P

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When I restarted 100 Days 40 days ago, ticker said 5.6 lbs lost.




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4/12/18 7:48 P

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I went back to tracking on My Net Diary Pro. I had that before joining Spark. Right now it’s easier and faster to track.

Edited by: SKIRUNNER1 at: 4/14/2018 (16:06)

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4/8/18 4:46 P

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Journey...day 1-13 lost 2.8 pounds; Days 13-28, gained back 1.4. Days 28-35, down again .6; net loss since day 1 is 2. I’ll take it.

I was so hungry when we got home from church, but a lot of my plated meal is in the refrigerator. I “hit the eating pause.” I am 80 minutes into the 2 hours that is recommended.

I’m trying to notice carefully how I’m feeling. Right now, it’s satiety underplayed with bits of hunger...don’t know how much of that is my mind playing tricks, i.e. I “can” eat again in 40 minutes.



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,252
4/3/18 1:17 P

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I kind of speed-read the entire book, to get the feel for it. I'm going to give it a go - after I've finished one I'm reading about Positive Psychology to overcome depression! But, yes, I know what you mean!
emoticon
there is never a perfect emoticon, is there - drat those seeds!

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
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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
MINDFUL-C's Photo MINDFUL-C SparkPoints: (181,369)
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4/3/18 9:53 A

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Tracking... yep, it is tough for me too. I am tracking glucose, so at that is at least something.

I try not to eat after dinner. If I do, it is never a healthy choice. When I see my husband eating it puts the "you deserve to eat too" thought in my head. But it is just a thought. I don't argue it. I let it slip.. however painful that can feel at times. (At least for now)

I am still in the middle of the book, and so far it is helping me a lot. I hope it "reaches" you too!

I have 2 words for you... and you will know what I mean when you get to it: "Seedless Watermelon"

emoticon

This is what I plan on reading next: It was greatly reduced in price (for now) and has been on my "wish list". It will be awhile till I get to it as I am slowly digesting the ACT Diet Trap book.

amazon.com/Weight-Escape-Dieting-Sta
rt
-Living-ebook/dp/B00R3JCJKA/ref=pd_sR>im_351_2?_encoding=UTF8&psc=1&am
p;
refRID=PZ39Q2S8VN23RMXZZ95X


This is another ACT book. I am also looking into ACT for anxiety.

C

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4/2/18 9:57 P

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I think that too often I write something I want to have sound intelligent but then think I can get by with skating through...for instance, tracking. Haven’t been tracking the whole day, but see I have calories “left”, so I freelance, thinking I can have this or that, ice cream, etc. Threw that kind of stuff out yesterday and have tracked these two days.

I don’t think the daily lessons are having this effect on me, rather my habitual way of dealing with day to day stuff.

I have gotten the ACT book, by the way. I like it so far. Thanks for bringing it to my attention!

Edited by: SKIRUNNER1 at: 4/2/2018 (21:58)

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4/2/18 4:28 P

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Due to the lessons of the day? Or something else? emoticon

C

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4/1/18 4:40 P

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Journey...day 1-13 lost 2.8 pounds; Days 13-28, gained back 1.4.



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3/25/18 5:43 P

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“Have you ever eaten a candy bar, and then wondered where it went?” Yes

“...there are two purposes for eating—to fuel your body and to appreciate flavors.”
1. Nobody ever told us that food had flavors. That was my thought as I reread this sentence.
2. Now that I no longer (Praise Be) have previous vivid imaginings about food, I can discern the flavors and textures that are actually there, rather than eat to hope the food taste will match that pre-imagined thought in my head.
3. If the flavor isn’t there, I can make judgements about whether I want to eat it, depending on nutrition need or other factors. I’m too old to eat something I don’t like if I don’t have to, and right now, I’m blessed to not to have to.

That day will come...



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3/20/18 8:28 P

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“The deep chatter of the heart” ... That’s a quote from Gill, responding to a comment from me on this lesson last year. I think it is an extraordinary phrase which captures perfectly why some foods promise nurture.


Day 16, Nurturing Power of Food




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3/19/18 3:59 A

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I agree, it is an awesome exercise! Thank you so much for sharing!

C

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3/18/18 6:51 P

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The Watcher Exercise excerpted from Martha Beck’s book, “The Four Day Win.”

EXERCISE: THE WATCHER, THE DICTATOR, AND THE WILD CHILD

“In Chapter 6, I asked you to recall the set of controlling, bitter thoughts with which your mind tries to lash you to various weight-loss regimens. These words, like all verbal thinking, are produced by the computer-self. You saw how your creature-self reacts, by panicking and breaking the rules.

In this chapter, we’ll picture these rule-making and rule-breaking parts of you as humans. Tiny humans. We’ll call them the Dictator and the Wild Child.

The instructions below may feel odd, but I want you to follow them anyway because of the way they affect your brain. First, hold out your right hand, palm up. Imagine a 2-inch-tall version of yourself in a military uniform, with a whip in one hand and a gun in the other, stomping around in your palm, shrieking deeply personal insults and commanding you to lose weight. This is the Dictator.

Now hold up your left palm (you may have to put down this book for a minute) and picture your Wild Child there: 2 inches tall, dressed in skins and bark, covered with scars, waiting for an opportunity to escape or subvert the Dictator’s brutal control.

Watch until you can see them both clearly in your mind’s eye. Now, while watching these two mini-you’s, I want you to see that as dysfunctional as they may be, both of them are essentially good.

The Dictator wants you to be healthy and beautiful. It gets frantic about your weight for the same reason you might freak out if you saw a beloved pet wandering into traffic. It screams and yells, pens you in or drags you around—anything to keep you from a horrible fat fate.

On the other hand, the Wild Child is the part of you that evolved to avoid starvation and captivity. It panics when the Dictator berates, shames, and tries to control it. It knows the Dictator is planning to starve it. So it’s not surprising that the instant the Dictator is weakened by stress, hunger, or environmental chaos, the Wild Child leaps into action and eats like a junkyard dog.

Think through the well-meaning motivations of both your Dictator and your Wild Child, until you really understand that within their limited perspectives they’re doing their very best.

Then offer them both kindness.

One useful method is to silently repeat these phrases from the classic “loving-kindness” meditation: “May you be well. May you be happy. May you be free from suffering.” It may help to set the book aside again and close your eyes. Continue offering these good wishes while visualizing both the Wild Child and the Dictator until you genuinely mean it, until you can feel compassion toward both sides of yourself.

When you get there, consider the following question. Who are you? The only reason you can “see” and offer kindness to both Dictator and the Wild Child is that you’re not either one of them. You’ve moved into a third realm of consciousness, which resides, literally, in a different part of your brain. Call it the Watcher.

This is a subtle transition. You may feel it as a slight sense of loosening and relief, the psychological equivalent of taking off a tight, itchy piece of clothing. Or it might feel revolutionary, an epiphany that changes you permanently the first time you feel it....

You may not feel this at first, or it may be so inconspicuous that you don’t even notice it. Just persist with the exercise, offering the Dictator and Wild Child best wishes for at least a full minute at a time (it often takes about 50 seconds for a beginner).

When you can clearly imagine both sides of your dieting self, without identifying completely with either of them, consider another question: Holding this mental position, how do you feel about food?

While both the Dictator and Wild Child make you want to overeat, your Watcher self is not nearly as compulsive. It doesn’t feel either rigidly controlled or totally out-of-control. In fact, according to some medical psychologists, it’s physiologically impossible for your mind to stay locked in a war of control when you’re engaging its ability to generate compassion and appreciation. It is a place of great inner peace.

Since it’s also the only mindset from which you can make yourself an effortlessly lean person, I call it “the place of Thinner Peace.” True, this is a roll-your-eyes pun, but it gives me a memorable label for a distinct inner sensation. I know from brain mapping that this is literally the feeling of my brain releasing anxiety.”

This is a great exercise.

Edited by: SKIRUNNER1 at: 3/18/2018 (18:55)

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3/13/18 1:15 P

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C

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I follow the MyWW Blue Plan


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,252
3/13/18 6:22 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

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


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,215
3/12/18 7:59 P

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Week 1 finished. One of the days I went off the side of the wide road, but all tracked.

Best - my “True Weight” and my scale weight are just 0.1 pound different, so effectively, I’m 1.9 “True Weight” or 2 pounds scale weight down. Major yeahs!
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3/8/18 4:45 P

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Yes! And the second day results in yet another 1.2 down. I had been doing the weekly average but didn’t keep up with that, so I rely on my iPod app. The “True Weight” today is indicating that only about .3 of today’s loss is “real”. Sobering, but that’s helpful too!



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,252
3/8/18 4:13 A

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That's really encouraging, isn't it? My scale is a great motivator for me to stay on-track.


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"
SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,215
3/7/18 4:12 P

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1st day of tracking reduced real (daily) weight by 1.4 lbs.



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3/6/18 5:53 P

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March 6, 2018. Started 100 days again.

For documentation purposes: Weight has been trending upwards but in last couple weeks have not been tracking AND have been eating sweets. One of my apps indicates I’m eating 222 extra calories each day. I’ve gained 5.6 pounds since July (2.6 of that in the last three days[!] so some of that is temporary), but since Spark doesn’t do trends, I’ve entered the true bad news for the benefit of the ticker. My app that applies an algorithm and gives me what it terms a “True Weight” shows that as 2.6 pounds less than the 5.6, or a 3 pound difference from July. Whatever. I can still feel it on my body and it “feels” like way more than either 3 or 5.6! So, today I threw a bunch of sweet stuff out and I weighed and tracked everything. I’m back on track!

Can’t find an emoticon I like to add this thought/analysis - we’ve had a winter that has included intermittent weeks of way below zero frigid temperatures combined with days of dangerous icy roads, so we’ve had times that we haven’t gone out for shopping or walking for days on end. My extra padding is a protective impulse. I had always tended to gain a bit in winter, but this hadn’t happened for the last three years (Thanks to SparkPeople) so I had actually forgotten this tendency. I’ve really hated this weather! I’ve never minded snow and cold weather and we skied for years, but the bone chilling winds and ice without even the pretty snow are not circumstances I’ve appreciated.

For comparison: when I restarted 100 Days, ticker said 5.6 lbs lost.

Edited by: SKIRUNNER1 at: 3/12/2018 (20:58)

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7/1/17 7:19 P

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July 1, 2017 - Day one of 100 days, third time. Beginning ticker is 11.2 lbs down.



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,252
5/27/17 3:41 A

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I'm kind of in this place too - several times lately I have not eaten all the food I had served myself. I used to keep going until it was all gone, now I've noticed I'm feeling more comfortable about leaving it. I agree - it's about volume. In fact I found myself wondering how I'd manage at a restaurant as I'm sure I only need a kid's size meal!


Edited by: SWEETENUFGILL at: 5/27/2017 (03:42)
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"
SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,215
5/24/17 7:06 P

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I am getting better at fixing just the right amount of food to eat at meals. It has to do with volume, not calories. I am pretty happy with this development! emoticon



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MINDFUL-C's Photo MINDFUL-C SparkPoints: (181,369)
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Posts: 5,051
5/18/17 4:11 A

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I agree. When we really pay attention it is amazing how little we need to eat.

C

Live in the moment

I follow the MyWW Blue Plan


EST


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,215
5/17/17 10:48 P

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I really still get amazed at the fact that we don't need more food when we are more hungry. Even when I am very hungry and fix more food than necessary, I am stopping! emoticon



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,215
1/26/17 9:39 P

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I do care. This lesson reminds us that when we think or feel "I don't care," we need to look at what is really going on with us. It reminds me of Indygirl's HALT blog where she said she learned to ask herself if she was really hungry or was she maybe angry, lonely, or tired instead. When I adopted this question, I added a B for bored. Or, as Linda says here, there's probably something else that requires your attention. She says, "dig past your excuses to see what might be getting to you. Rather than just giving up and deciding you don’t care about your goals, take care of the real issues that are getting in your way." In other words, when our circumstances might cause us to think, "I don't care," we need to counter with "I do care" and think why we would be thinking that now. It's lesson #88, so Linda knows that if we have persevered daily for almost 3 months, guess what? We have a deep interest in what we're doing!



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,215
1/23/17 6:39 P

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This is what I am doing:

Linda says "figure out how to make all of these concepts a permanent part of your life", "use them as a foundation for your daily life", and "list your top 10 skills along with any other principles or values that you want to keep in your life long-term."

I've revisited all of the lessons I noted in going through 100 Days except for "I do care", " 10 minute solution", and "Live as a healthy person."

I also read my "Spark Secret" often to use the benefits of repetition on myself. I continue tracking and planning. I've watched a free webinar on weight reduction by Brooke Castillo and one by one of the coaches she trained, Corinne Crabtree. I've used SparkCoach on and off. I don't agree with everything everybody says, but I benefit mightily from new takes on the subject from people who have successfully taken weight off and kept it off (Brooke - 70 lbs, Corrine - 100 lbs, and Spark folks Onekidsmom, Indygirl, etc) as well as those of us who lose slowly and plateau often! I have a 565 day streak of logging into SparkPeople and a 555 day streak of logging my food. I DO CARE! More on that tomorrow.



Edited by: SKIRUNNER1 at: 1/23/2017 (19:22)

 Pounds lost: 29.8 
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,215
1/22/17 5:16 P

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These insights stunned me when I heard them.

Paraphrases from Brooke Castillo's latest podcast:

You have to learn to be at peace with imperfection. Perfectionism is for scared people. If you have to be perfect, you never have to take action. If you have to be perfect, it's because you don't want anyone to be able to criticize you. Being criticized is intolerable to you.

If you try to get to your goal through fear and anxiety, you will be exhausted.



 Pounds lost: 29.8 
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,215
1/18/17 7:43 P

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Use what works.
1st - See list below. Those actions/techniques work.
2nd - Using Spark meal plans and substitution lists as needed.
3rd - Understanding that the most effective preventative voluntary action I can do day to day as regards my health at 73 is good nutrition. This is a serious endeavor.

Edited by: SKIRUNNER1 at: 1/18/2017 (21:03)

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