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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 543
11/23/18 4:28 P

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I like this idea of boundaries instead of diet. I realized I associate the word diet with deprivation (when I stick to it) and guilt (when I eat something I shouldn't).

The idea of boundaries gives me much mre freedom.

This is a work in progress but for now my narrow road is following my meal plan, staying within my calories range and exercise daily at least 20 min. The wider roads allows for some eating out/treats, the upper limit of calories range and being active but reducing/skipping my exercise routine.



Fran
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11/10/18 5:45 P

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This came at a great time for me, I had a harvest dinner to go to with turkey and all the trimmings , a rare treat for me and one I really enjoy. But my lunch was on the higher end with my calorie allotment. I took the wider road and had a healthy amount of the yummiest and my favorites at turkey dinner and was at just over my higher calorie allotment Spark suggests.. This was the wider road vs. my usual of being harsh and rigid taking too narrow of a road of either just skipping the harvest dinner, or going and eating just about nothing, both would have been very unhealthy choices just punishing myself for not remembering the harvest dinner and not planning my lunch better. In the long run being flexible and balanced will serve me the best. In the end am coming in at the low end of calories for the entire week, a good week!! Thanks Linda for your book!!

FUNLOVEN's Photo FUNLOVEN Posts: 2,539
11/9/18 10:09 A

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Day #4 Boundaries, Not Diets

Linda tells us that the Narrow road is for our weight loss and the Wide road is for maintenance. She asks us to make 2 columns and list our actions that would define what each of these roads would look like. I remember doing this exact thing on my previous review and they remain the same: Narrow = sticking to my healthy eating and fitness plan EVERY DAY! Wide = skipping a fitness day and/or eating unhealthy foods (although I eat far fewer unhealthy foods now then I used to!).

When I read this lesson my first thought was "I can't begin to even let the Wide Road creep into my mental vision at this point of my journey". We are only 4 days into this and we are already talking about letting out boundaries widen? This seems like a very dangerous and slippery slow to me right now. With the holidays quickly approaching I am sure I will reach those outer boundaries, but for now, I am sticking to the Narrow road for as long as I can.

Linda mentions we should not get stuck on the word "diet" and I like that idea. So I am going to be replacing that word with "healthy eating" which involves common sense and good judgement.




Sue

Michigan - EST

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GOCALGAL's Photo GOCALGAL Posts: 5,142
11/9/18 7:44 A

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Day 4~My favorite sentence In this lesson and one I try hard to live by now is, "even on a bad day you never eliminate the road or get off of it completely."

Narrow road: Very aware: Tracking, planning snacks, eating less, eating slowly, mindfully, keeping up healthy streaks, increasing steps and movement.

Wide road: Not tracking but staying aware, being flexible but still responsible during a vacation or a special occasion or those times when life just gets too crazy. Try to keep as many healthy streaks going as possible."

My journey changes only slightly now. I continue looking for fun variations to keep me motivated. So happy that I've learned to no longer "diet" but to do as Linda suggests, to make it my job to eat as cleanly as possible and to stay in my boundaries as much as possible daily.

It's been a gradual process...Baby steps. Each time through a little more sticks, a little more information and inspiration from each of you makes my road (not ever easy) but more manageable. It's too easy for me to slip back into bad habits.
Persistence not Perfection = Progress

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,308
11/9/18 4:59 A

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Paula! Sounds like you really have this nailed! Terrific!

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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PAULALALALA's Photo PAULALALALA Posts: 26,886
11/8/18 11:48 P

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My narrow road is when everything is normal and I'm in control of my time and food choices. My narrow road is eating within my calorie range, eating good food, eating the correct nutrient proportions, and getting at least 60 minutes of fitness in.

It gets a bit wider when there are special events that require choosing from food I'm not in total control of or know exactly how to measure. Also wider when my usual exercise schedule is disturbed. I stay in the wider boundaries by doing a guestimate on the tracker on what I've eaten, and doing an alternate or shortened workout if possible.

Wider yet are those days like holidays that might involve several days of time and food being out of my total control. The week of Christmas and New Year come to mind. Christmas is several days of obligations. I stay in the boundaries of this wider road by eating lots of healthy veggies and fiber for the meals I am in control of, and fitting in home workouts. Even when eating a meal such as at Thanksgiving I'm conscious of loading the plate with large servings of veggies and then small portions of the "goodies" such as dressing. And if I'm eating dressing....I'll pass on the roll. And when I'm in charge of the menu, I always have a plain veggie such as green beans (not the casserole). I figure what with the dressing and sweet potato casserole, there's no need to have the green beans loaded down as well. The boundaries of the wide road don't extend to polishing off every last bit of the leftovers, either. I save a portion for DH, and send the rest home with my sons.

Edited by: PAULALALALA at: 11/8/2018 (23:50)
Paula -- Waco, TX area
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LIVINTODAY's Photo LIVINTODAY Posts: 9,228
11/8/18 9:40 P

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I love No S.
I also love Dora the Explorer and exploring my boundaries (within reason).

My narrow boundaries are in effect on weekdays...I stay at the low end of my calorie range or maybe even a few calories below range but.....the weekend cometh!

On the weekend, my boundaries are wider and I may indulge in seconds, a snack, or dessert...even a really decadent dessert. Most weekend days I am still within my calorie range but close to the top. Still I've learned that I can widen my boundaries without guilt and it is easy to go back because I know that another weekend is coming soon.

Edited by: LIVINTODAY at: 11/8/2018 (21:41)
Wanda

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,308
11/8/18 2:24 P

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I was Dora the Explorer today and went WAY beyond my boundaries! Oh well. Sigh. It's not the end of the world. I found my way home again. I'm back on the road again now.

I think, if I'm really honest, my wider boundary might have to include falling into a hole every now and then! Knowing I can climb out again is key to my ongoing success. Not getting stuck in the hole!



Edited by: SWEETENUFGILL at: 11/8/2018 (14:30)
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"
DSJB9999's Photo DSJB9999 Posts: 6,593
11/8/18 1:11 P

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Day 4, 100 days Boundaries, not diets

This remains one of my fave days as it is so much in line with my eating plan!
With my SW eating plan I normally live by a moderate (WIDER) road using my 10 syns per day or 70 per week, writing it all down in my food diary. I can eat most foods with treats in moderation. If I actually need to use more syns than this per week we can actually use up to a larger number so long as we plan it and monitor it.

A couple of days before my WI I usually switch to a more narrow road, fewer carbs and syns, usually 3 days before WI. (I don't WI every week as I am at my target weight +/- 3lbs) I also go to this route for a little while if I have indulged on more syns than I had planned. This always seems to work for me.

I agree so much with what Maria said last time that we mustn't 'fall off' the road entirely! emoticon

Donna
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2BDYNAMIC's Photo 2BDYNAMIC Posts: 57,730
11/8/18 1:08 P

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:::Years ago when I used the term loosely "diet" , All ll I thought about was the foods
I could NOT have! .. I prefer setting boundaries and guidelines to follow. It is far more
sensible and I find I can do it! .. (And on occasions where I hve something that may not
be the best choice, I allow on my daily planner, keeping the others foods less in calories
and nutritious. And get that exercise in!

Edited by: 2BDYNAMIC at: 11/8/2018 (13:09)
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AURA18's Photo AURA18 Posts: 10,971
11/7/18 8:46 A

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"See how much fun you can have planning how you might allow yourself to adjust your boundaries so that you can stay on-course." ~ Gill
emoticon emoticon emoticon emoticon emoticon emoticon

Edited by: AURA18 at: 5/5/2019 (10:07)
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DSJB9999's Photo DSJB9999 Posts: 6,593
3/9/18 4:04 A

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Day 4, 100 days Boundaries, not diets

I agree with you Gill this is one of my faves too as it is so much in line with my eating plan! emoticon
With my SW eating plan I normally live by a moderate (WIDER) road using my 10 syns per day or 70 per week, writing it all down in my food diary. I can eat most foods with treats in moderation.

A couple of days before my WI I usually switch to a more narrow road, fewer carbs and syns, usually 3 days before WI. (I don't WI every week as I am at my target weight +/- 3lbs) I also go to this route for a little while if I have indulged on more syns than I had planned.

I agree so much with Maria that we mustn't 'fall off' the road entirely! emoticon

Donna
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don't have a facebook account
PAULALALALA's Photo PAULALALALA Posts: 26,886
3/8/18 7:23 P

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Sure do enjoy reading all these posts. emoticon and appreciate the words from Maria about taking baby steps through this 100 day process.

Narrow path - Planning ahead the day's meals, exercise, and not going above the 1550 calories. Get an hour of exercise in every day. Eat clean.

Broader path - Occasionally wing it for the day's tracking and allow for treats. Keep on the path by generally steering away from empty calorie offerings no matter if it is a treat. Even treats can have a bit of nutritional integrity ... lol. When faced with something like a Thanksgiving Day meal, I can still stay on the path by having in mind how I'm going to fill my plate. And...exercise! Even if a formal workout is not in the plans, getting up and moving around doing something physical is better than nothing!

Paula -- Waco, TX area
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ITZ_SUE's Photo ITZ_SUE Posts: 2,170
3/8/18 6:54 P

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My boundary is to get as close to my 4k steps each and every day as I can ... getting up, and walking in place, waving my arms around ... moving my body.

The will of God will not take you where the grace of God will not protect you.


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,215
3/8/18 4:40 P

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My boundary right now getting back on track is just that - tracking. The wider boundary is the upper limit of the Spark calorie range.



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MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (79,660)
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3/8/18 4:32 P

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My narrow road keep within 1200 calorie limit and 10 minutes of core exercises
My wider road going up to 1500 calorie but tracking, at least getting my cardio in daily.

Matthew 11:28 Come unto me all ye that are heavy laden and I will give you rest unto your soul.


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LIVINTODAY's Photo LIVINTODAY Posts: 9,228
3/8/18 1:55 P

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Day 4, Boundaries, not diets

On my narrow path - at least 60 minutes on the treadmill and strength exercises, strictly No S and logging all foods to stay within my Spark recommended calorie range. (1200-1500 calories)

On the wider path - SOME exercise every day, may or may not get my foods logged but still sticking with No S. May eat more calories or even fall below range but that is only on unusual days which would mean unplanned events or days that I'm not feeling well.

exercise today - gentle stretches; two 10-minute sessions

Wanda

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

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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,585)
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3/8/18 1:36 P

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My narrow path ... eating my doc recommended eliminate protocol. No gluten, dairy, soy or sugar.

Wider path ... WWW, weight watchers.

Cat

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it's about learning how to dance in the rain.


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ONEDOGLVR's Photo ONEDOGLVR Posts: 7,185
3/8/18 9:31 A

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Day 4

1. On my narrow road I count calories on EVERYTHING. On my wider road I do not usually count calories at all.

2. On my narrow road I average 1200 calories a day, I try not to eat sweets or eat a very small serving. On my wide road it's ok to have a piece of cake or dessert (in moderation).

3. I am on my narrow road most of the time. My wide road is for birthdays and holidays maybe 1 - 2 times a month.

Debbie


Debbie --- Scranton, PA USA --- EST
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GOCALGAL's Photo GOCALGAL Posts: 5,142
3/8/18 8:24 A

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Rewording a previous post since it still sums up my journey:

Day 4~My favorite sentence In this lesson and one I try hard to live by now is, "even on a bad day you never eliminate the road or get off of it completely."

Narrow road: Very aware: Tracking, planning snacks, eating less, eating slowly, mindfully, keeping up healthy streaks, increasing steps and movement.

Wide road: Not tracking but staying aware, being flexible but still responsible during a vacation or a special occasion or those times when life just gets too crazy. Try to keep as many healthy streaks going as possible."

There is SO much to learn here. So much behavior modification that for most of us it is overwhelming. I continue tweaking my diet. So happy that I've learned to no longer "diet" but to do as Linda suggests, to make it my job to eat as cleanly as possible and to stay in my boundaries as much as possible daily.

I couldn't do much at all my first time through. I read and journaled privately but did not post on this thread. It truly has been a gradual process...Baby steps. Each time through a little more sticks, a little more information and inspiration from each of you makes my road (not ever easy) but more manageable. Always so easy for me to slip back into bad habits. emoticon
Persistence not Perfection = Progress emoticon

.


Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
3/8/18 6:36 A

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Todays assignment 100 Days Challenge: Day 4 Boundaries, not dieting

1. Think about how you could define your narrow diet road as compared to your wider diet road. Be as specific as you can.

I am comfortable on the narrow road based on the calories I allow. There is a planned 350 calorie difference in the Spark People low allotment and the high allotment daily. I consider the narrow road the low range and the wide road is the higher range. I use the food tracker daily regardless of the calories I choose. This is working for me and I'm comfortable and content.

2. Create two program categories- one for your narrow road, and one for your wider road. Make a list of your program goals for each of the two roads. You might include types of foods, amounts, and locations for eating them. Also, write down your exercise plans for both road.

As for exercise, I selected 30 day challenges for commitment and do not veer from them unless I am physically ill. I even completed my 'wall squat' program when I was side-lined by a migraine for a couple of days. When I'm finished with one 30 day challenge I have another one ready to select.

I only consume certain foods when I am away from home so there is no temptation after my designated, planned portion is eaten.

3. Decide on ways you can be flexible with each of these boundaries without losing sight of the healthy road you want to follow. Add a few notes below.

Every other week I permit a planned 'fast food' and count all the nutrients and make the best choices. I keep my goal focus strong and do not lose sight of my plans.


Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

My personal story as a blog:
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GLORIAZ's Photo GLORIAZ Posts: 1,325
3/8/18 5:52 A

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Great ideas for day 4! I think Ill do narrow during the week and a little wider on the weekend, following the No S diet.........so this is exactly what I need! Love this! May your positive attitude today get you to your goals! emoticon

One day at a time!


Gloria.
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (181,718)
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3/8/18 4:01 A

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Think about how you could define your narrow diet road as compared to your wider diet road. Be as specific as you can.

Narrow road:

3 low carb meals on my smaller plate so I eat 180 carbs or less for that day
No snacks
Real food
No chocolate, cookies, cake, candy (M-F)
Exercise for at least 5 minutes (then I end up doing more)
Eat slowly
Eat while sitting
Post in my 100 Days Journal

Wide road: (one or more of the following)

3 low carb meals on my smaller plate so I eat 250 carbs or less for that day
1 snack
1 processed food
1 cookie or piece of chocolate or a small piece of cake (M-F)
No exercise
Eat slowly
Eat while standing
Eating because it is there
Not posting in my 100 Days Journal



C

Live in the moment

I follow the MyWW Blue Plan


EST


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,308
2/14/18 3:47 P

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This is one of my 'top ten' Lessons this time around. And I'm thinking about this one as I wonder about how I'm going to cope when I go to visit my son and daughter-in-law in a couple of weeks' time.

I'll need to use my 'wider path' strategy - which is to plan: here's what I wrote:-

"The wide plan is an evaluation taken in the situation I find myself in. My wider path can also be planned - like when socializing or visiting etc"

I can more or less do a kind of meal-plan for myself. I will be in a B&B for two mornings, and I know that they have porridge and fruit on offer - so OK there.

I have offered to cook the evening meal on one of the days I am there - which puts me in control of the food.

I can't carry lots of food with me, but I must plan to avoid panicking about getting too far from my narrow road!

Things I can take with me - little bags of my homemade trail mix. Decent coffee. My homemade oatmeal bars. Nakd bars. Fruit. My Brita water-filter bottle.

These things might help me stay away from their fizzy fruit-flavoured water, chocolate biscuits, crisps, white bread, pizza.

Yes, I will plan my wider path.

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


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ROSAMARCELLE's Photo ROSAMARCELLE Posts: 5,870
1/3/18 4:18 A

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Day 4 : Boundaries but not a diet. I plan to stick with three healthy meals a day and 2 to 3 healthy snacks and trying to get my exercise pattern back. My work is very sad entry as I’m sitting in a chair in front of the computer or teaching most of the day but there should be no excuse to not take 10 minutes break for exercise. Today I am going to start by doing some cleaning and vacuuming! House work is good exercise too and I can listen to music while I do it.

Rosa - Gryffindor
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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,202
11/12/17 9:46 A

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Day 4 Boundaries, not diets

Right now I am following a wide road as I transition to maintenance and have a lot of upheaval going on in my life with moving to our daughters for a few months. My wide road includes being aware of portion sizes, recognizing when I am full, not eating mindlessly or from stress and choosing healthy food options.

Hoping I can stay on this path with good results and it will become second nature to "eat responsibly" to nurture my body no matter what challenges come my way.



Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing. -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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LIVINTODAY's Photo LIVINTODAY Posts: 9,228
11/10/17 8:21 A

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Day 4, Boundaries not diets (a day late)

I agree so much with this lesson. No "diet" can last forever. You get bored, you get tempted, you get sick of the word, "diet".

My boundaries are set by No S and I eat pretty much what I want within those borders. I really found that No S helps me naturally stay within my Spark calorie range and I track my nutrition on Spark daily.

I've had a little slump in my self-challenge to exercise at lease 10 minutes a day so I'm going to start posting my exercise at the bottom of these posts again.
yesterday - Everyday workout on Spark TV - 25 minutes

Edited by: LIVINTODAY at: 11/10/2017 (08:21)
Wanda

Believe in Miracles.
Forgive Everyone.
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AMYBELLES's Photo AMYBELLES Posts: 13,410
11/9/17 9:43 P

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I found my previous post for this day (by doing lots of scrolling LOL) and my answer today is about the same as before.

I love this chapter. Boundaries, not diets makes so much more sense to me. Diets are so restrictive and you can't possibly stay on them forever, since they are not real life expectations. But I agree that you have to follow some sort of system, and having a narrow and wider road allows you to flex by how you are feeling - whether you are highly motivated, strong, and full of energy or need a little break.

Right now my narrow road looks like this:
formal exercise for at least 30 minutes a day and strive for 10,000 steps
at least 5 freggies a day
no processed foods/sugar
moderation - mindful eating - stop when full - no seconds or "clean plate club!"
drink 8+ cups of water

And my wider road:
take a rest day from formal exercise
allow for more calories with a special meal, dessert, snack or alcoholic beverage - usually when out for dinner or at a social event (but continue to use mindfulness and moderation)

Thanks for the link to the YouTube video of Mel Robbins TED talk, Gill. I really liked it!

Edited by: AMYBELLES at: 11/9/2017 (21:45)
**~Amy~**
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~The Villages, Florida
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SLENDERMAMA1's Photo SLENDERMAMA1 SparkPoints: (8,577)
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11/9/17 8:18 P

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Having an autoimmune condition my narrow path is free of wheat, corn, refined sugar and lactose. It is also fairly limited in carbs and include daily probiotics like fermented vegetables and treat free.

My wide road is to eat real food with flavor till Im pleasantly full and not eat again till Im hungry. Some wine allowed.

you don't have to see the whole staircase. Just take the first step.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,308
11/9/17 3:05 P

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You can do CTRL F to search for your username, otherwise, yes, scroll through! Some of us also keep a REPORT thread.

I have also tried some very narrow paths - raw vegan was one.

I think my wide path is when I choose what to eat or exercise, and my narrow path is when I pre-plan and refuse to deviate.

The wide plan is an evaluation taken in the situation I find myself in. My wider path can also be planned - like when socialising or visiting etc.

Edited by: SWEETENUFGILL at: 11/9/2017 (15:18)
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


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FUNLOVEN's Photo FUNLOVEN Posts: 2,539
11/9/17 2:23 P

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Can anyone tell me how you find the previous posts you have done on past reviews? There must be an easier way then thumbing through them all!

I missed Day 3 on here, but I did read what Linda and all of you had to say about it. There are many, many times in my life when I tell myself "Just Do It"! Sometimes I think my entire life is like that. And this feeds right into Day 4 for me. I really struggle with my boundaries. To be successful I feel like I have to have such narrow boundaries that they choke me. Never a treat. Never a day of from my Fitness Schedule. I have a manta that says "Don't Even Start" because every time I do start off my path I fall into the ditch! Just the fear of this happening can cause me to tighten my boundaries even tighter and then it becomes a vicious circle. I preach Moderation, but I don't follow it very well myself.

What I have found that helped me in the past was to look at what my challenges for the day are going to be right from the start and then come up with a plan for success. For example, tonight I have a Christmas Party Planning Meeting at a restaurant. I am trying to not think about the emotional charge of this meeting. I am working on a calm approach. I know the menu at the restaurant and I plan on having a Chef Salad. I plan on bringing my own Salad Dressing and hope they don't mind.

I watched the YouTube video about the 5 Second Rule. Very interesting. Thanks for the link Gill. My problem is that I have too many ideas that I do act on! I need to learn to keep my mouth shut so I'm not constantly overscheduling myself.

Amy - I'm with you. Although I have a fitness schedule I still spend a lot of time sitting. I think they refer to it as the "New Coach Potato". When we don't have work to keep up moving any more it can be a challenge to find active things to fill up the day.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
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GOCALGAL's Photo GOCALGAL Posts: 5,142
11/9/17 1:31 P

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My post from 1/4/16 still sums up my journey:

"Day 4~My favorite sentence In this lesson and one I try hard to live by now is, "even on a bad day you never eliminate the road or get off of it completely."

Narrow road: Tracking, planning snacks, eating less, eating slowly, mindfully, keeping up healthy streaks, increasing steps and movement.

Wide road: Not tracking but staying aware, being flexible but still responsible during a vacation or a special occasion or those times when life just gets too crazy. Try to keep as many healthy streaks going as possible."

There is SO much to learn here. So much behavior modification that for most of us it is overwhelming.

I couldn't do much at all my first time through. I read and journaled privately but did not post on this thread. It truly has been a gradual process...Baby steps. Each time through a little more sticks, a little more information and inspiration from each of you makes my road (not ever easy) but more manageable. Persistence not Perfection = Progress"

To add to my prior post, I so agree with Cheri in that what works for one concerning weight loss may not work for another. Even what works at one time in your life may not work at another time. I continue to tweak my diet but So happy that I've learned to no longer "diet" but to make it my job to eat as cleanly as possible and to stay in my boundaries as much as possible daily.



Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,304
11/9/17 12:49 P

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Boundaries - not diets. What works for one does not work for another. Diets or following set meals do not work for me. Buying pre-packaged diets do not work for me because it does not really teach me how to prepare and choose food "in the real world." But principles that I can stay within are what works for me. SparkPeople has so many ways to get information on good diet and exercise principles. Yes, I have to set boundaries - calorie intake, watching carbs and keeping with whole grains, etc. - not "grazing" or nibbling when I cook. I know what to do. I just have to discipline myself to do it.

Cheri from Georgia
Direction - not Intention - determines Destination


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11/9/17 7:34 A

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In February, doc recommended a gluten, soy, dairy and sugar free protocol based on my horrendous inflammation caused by my hypothyroidism. BAM ... life changed drastically. The first month was a @#$! pain but then I hit my stride and chunked 56 pounds. This is still my "narrow" path. I recently ate some of these items only to feel yucky. So I am committed to continuing to eat clean.

Exercise has become a challenge. So my "narrow" path is 5x a week.

The wide path ... is a titch relaxed from the above.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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MAWMAW101's Photo MAWMAW101 Posts: 12,231
11/9/17 7:17 A

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Day #4 Boundaries Not Diets
In the past I have been on some very narrow roads as far as being on a diet are concerned. This road leaves no room for bumps, curves or pot holes that occur in real life.
I will say that sometimes that narrow road brought success but it was never very long lasting.

A more healthy road for me is to make my diet a well-balanced plan that I can strive for the rest of my life.
The better option for me is to choose healthier items when going out and focus on my friends instead of passing up the opportunity to be social.
As I get older, instead of exercising to exhaustion, taking two days to recover, I now just try to push myself for more movement throughout my day.
I do focus on how many minutes I can add up of extra activity.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
11/9/17 5:29 A

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Narrow: exercise 30 minutes a day, track all foods, stay within range, usually at lower end

Wide: exercise a couple times a Week, skip tracking on holidays and when traveling

Sick days: listen to my body, eat nurturing foods. When I am sick I tend to underway and over stress

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JOYLARK's Photo JOYLARK Posts: 1,028
11/9/17 3:28 A

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Day 4 - boundaries not diets

My current plan involves eating smaller portions than I was, looking for healthier options and working on learning to eat more for hunger than for other reasons ... I have the Spark calorie guide I was set and mostly I want to sit in that range but I've found that there are times to stretch those boundaries and times to reel them in - and also to watch how much of both I'm doing so I don't get caught out either way. If this is to be a life change it needs flexibility and to be something I can enjoy (and learn to enjoy even more). Strict plans don't work for me, I get frustrated and quickly rebel at some level and give in - not something I want to keep repeating anymore

One step at a time we can do it!


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AURA18's Photo AURA18 Posts: 10,971
7/5/17 4:21 P

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emoticon emoticon

Edited by: AURA18 at: 5/5/2019 (10:09)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
2BDYNAMIC's Photo 2BDYNAMIC Posts: 57,730
7/4/17 5:08 P

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I will be back later; have to do my homework!

Leader "Slightly Off the Wall" humor team
Leader "Small Goals and Commitment Team:
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-Starting small is better than not starting at all. .... 2bdynaic

Just because the sun set yesterday does not mean it won't rise again tomorrow. .... 2B ... words to keep hope alive-


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DI_NAMIC's Photo DI_NAMIC Posts: 4,198
7/4/17 4:38 P

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This one is still on the drawing board. It needs careful thought as I have a habit of setting unrealistic targets I'll come back to it tomorrow.

OK - Exercise is atypical at the moment until I have my hip sorted out. However, my narrow route is to complete the basic physio exercises. Anything extra on a good day is a bonus.

Food plan - Continuing to eat clean, home made and raw as much as possible fits comfortably within the narrow route. I already restrict to manufactured products with 9 -12% sugar per 100g as a max. The wider path will contain one snack of approx.150 cals for days when I need one.

Edited by: DI_NAMIC at: 7/5/2017 (15:57)
Diana UK GMT (EST + 5hrs)

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'Defeat is a temporary condition. Giving up is what makes it permanent.'



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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,215
7/4/17 4:07 P

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At this point, my boundaries are foods that do well with my body. At 73, I realize the amount of time I've spent "on a diet" in my life. No more! Boundaries, healthy guidelines - yes.



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DSJB9999's Photo DSJB9999 Posts: 6,593
7/4/17 2:19 P

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With my SW eating plan I normally live by a moderate (WIDER) road using my 10 syns per day or 70 per week, writing it all down in my food diary. I can eat most foods with treats in moderation.

A couple of days before my WI I usually switch to a more narrow road, fewer carbs and syns, usually 3 days before WI. (I don't WI every week as I am at my target weight +/- 3lbs) emoticon


Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,308
7/4/17 2:04 P

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Chris, the only guidelines for 100 days are the guidelines you set yourself. Your current plan of aiming to 'wait' to eat by using a timer, sounds like a good exercise to practise - and it is serving you well to address your particular issue with eating. It's great! Keep going!
emoticon

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"
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,308
7/4/17 2:00 P

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I follow the No S system which as the boundaries of No Snacks, No Sweets, No Seconds except, sometimes, on days that begin with S (Saturday, Sunday and Special Days eg birthdays, Xmas).

I also have my own chosen boundaries within this system: portion control; 9" plate; carb-aware etc. I eat three meals a day on weekdays.

Narrow Road = 3 meals, no snacks, no sweets, no seconds; running every other day; strength training programme every day.

Wider Road = social eating eg cake with a friend, 10 mins workout or 'just yoga', making best choices eg eating pizza with family





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"
FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
7/4/17 10:30 A

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I need to remind myself that somewhere between narrow road and wide road there is a rut, called no road and that leads to emotional overeating and binge behaviors, which then leads to guilt and eating to ease the pain of the guilt, etc. It's a vicious cycle and I will strive to spend 0% of my time here.

Narrow road is following my food plan precisely. This road can become tedious and leaves no room for road blocks or speed bumps such as celebrations or vacations. I need to do this at least 80% of the time.

My wider road allows for a controlled amount of desserts or other treats as long as I have the weekly allowance to cover them. These days should be 20% or less of my month.

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FUNLOVEN's Photo FUNLOVEN Posts: 2,539
7/4/17 10:00 A

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I love the "road" idea for boundaries. DH and I ride motorcycles and so we have a lot more wiggle room within the road boundaries than a car does. I laughed to myself as I envisioned this and how it relates to Day #4 - I am ALL OVER THE DARN ROAD! My boundaries have gotten way too wide and many times I have driven right off the 100 DWL road.

I like many of your ideas. I'm with MAWMAW101 in that for me it is all about balance in life and food.

I used to do Spark Coach, but gave it up because it is just one more place I have to document something which results in more time on the computer. I much prefer to "be here" with all of you, but maybe I should reconsider trying Spark Coach again.

Tracking is a big problem area for me. I used to absolutely hate doing it. I have tried the SP tracker method and the paper method. Tracking has gotten easier with time and, for me, if I'm going to do it I might as well use the tool that SP has given me because it results in so much beneficial information that I can put to use. Now, if I could only make myself do it!

Happy 4th emoticon

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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LIVINTODAY's Photo LIVINTODAY Posts: 9,228
7/4/17 9:24 A

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Day 4, Boundaries, not diets

My narrow road may be too narrow; it is easy for me to set too many rules, and my wider road? Well, as someone said, going wide may take me right off the road. Making my path too narrow will take me off the road too, though.

That middle road is where I need to be most of the time. It is important for me to get on SparkCoach every day, to eat moderately every day and to exercise every day. If I go through the steps of SparkCoach I have a daily goal and I track food and exercise daily as part of going through the steps.

I do "No S" so my road widens a bit on weekends to allow for a sweet, seconds, or snacks. I also don't worry about my step goal on weekends; I usually get it but I don't push.


Wanda

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

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BOWDIDDLE's Photo BOWDIDDLE Posts: 1,898
7/4/17 7:52 A

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Day #4 Boundaries Not Diets

I think my boundary is to WIDE. I have to think about this a little more.

"Being Challenged in life is inevitable, being defeated is optional"
~Roger Crawford~


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CTUPTON's Photo CTUPTON SparkPoints: (199,134)
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7/4/17 7:16 A

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DAY 4-boundaries not diets. I thought I had conquered this. I still need to refine my thinking. I really like the idea of a narrow road and a wider road but STAY ON THE ROAD not go sailing off into the field or trees or bushes!

Narrow road for me is what I said for DAY 1.
1) set a timer to delay my eating and (2) measure my foods, (3) track my foods.

If I stick to this, I will be OK. I already drink lots of water, eat lots of veggies-steamed, and have studied about nutrients for 50 years or more. Mostly on SP but even before that.

Wider road for me: (1) try to wait at least 5 minutes before eating something.
(2) right away, when I get my food, use some method to reduce the
amount of my portions
(3) write my foods on notepaper I keep with me.


Reduce my portions by immediately separating the right size portions. Even put some away in a container for tomorrow--or later in the day.

After eating the portions I designated, wait at least 5 minutes to decide if I am still hungry.


I hope this is within the guidelines of the 100 DAYS.


I cannot put all foods into the tracker. For me, this method falls apart very quickly. emoticon A sparkfriend emoticon told me her way is to jot down everything she eats but just on a paper. For her that is enough.

I am horrible at waiting to eat! This will take me awhile to change even if I do lots of things to remind myself. emoticon I need a guard next to me, following me around, telling me to wait! emoticon


chris



Edited by: CTUPTON at: 7/4/2017 (07:31)
I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51755


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MAWMAW101's Photo MAWMAW101 Posts: 12,231
7/4/17 6:47 A

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Day #4 Boundaries Not Diets
In the past I have been on some very narrow roads as far as being on a diet are concerned. This road leaves no room for bumps, curves or pot holes that occur in real life.
I will say that sometimes that narrow road brought success but it was never very long lasting.

A more healthy road for me is to make my diet a well-balanced plan that I can strive for the rest of my life.
The better option for me is to choose healthier items when going out and focus on my friends instead of passing up the opportunity to be social.
As I get older, instead of exercising to exhaustion, taking two days to recover, I now just try to push myself for more movement throughout my day.
I do focus on how many minutes I can add up of extra activity.



Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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