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JUNEPA's Photo JUNEPA Posts: 14,415
12/12/19 11:21 P

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Day 94 - Three columns of weight loss

This looks like a worthwhile exercise and I see a lot of people have made positive comments on how daily tracking of gaining - maintaining - losing is a very good indicator of how this explains and correlates to what is happening on the scale. For the moment, as I am already busy, I am going to leave this exercise. I expect when I finally do it and am consistent in daily recording, I will also be enthusiastic that it is a great health support tool. Right now I am overwhelmed with keeping up with what I already do plus have a few things behind schedule that need my attention before starting something new.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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FUNLOVEN's Photo FUNLOVEN Posts: 2,654
12/12/19 8:59 A

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DAY #94 THE THREE COLUMNS OF WEIGHT LOSS

Any of us here are familiar with Linda's Dot Calendar and these 3 columns - loss, maintain, gain.
I have also heard many people here on SP support the 80/20 rule for maintaining there weight during times like this - the Holidays!

Linda's 90% Rule was new to me so I have to wonder if I never completed the 100 days of this book on previous occasions. 9 out of 10 days or 9 out of 10 meals. Anything greater than 10% in the gain column WILL result in weight gain.

Suggested activities for today -

* Ask yourself, "If I lived every day exactly the same way as I did today, what would happen? Would I lose weight, maintain my weight, or gain weight?"

My weight loss history has shown that I am good at maintaining my weight. I am strict with myself for a period and then the struggle of it all starts to get to me and I start slipping back into my old habits. My goal for December (yup, I'm down to the last minute) was to get tough and reach my goal weight. At the mid-way mark I am thinking this might have been a lofty goal and that I will be happy with maintenance or just a little loss.

* Describe which actions (or lack of actions) determined your column for today.

I'm a bit worried about today because I am entertaining a group at our house tonight with dinner. Ham, Mac & Chees, Green Beans, Wine, and Desert are on the menu. Hopefully control of portion size and extra water to combat the salt from the ham will help. Saturday's weigh-in will tell the story.

* Consider tracking this over a number of weeks to see how close you come to the 90% rule.

I thought I would do Linda's DOT calendar this month, but I have drifted away from it. There are 20 days left in this month so I am thinking it is not too late to get back at it.




Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
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THETROUT's Photo THETROUT Posts: 1,895
12/12/19 8:01 A

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Day 94- Three columns of weight loss

I have been using the dot calendar since August. I love it! My version is a little more detailed, and I use green, yellow and red markers to make my dots.

I mark each calendar day into 4 triangles. I put my morning weight in the bottom triangle. At the end of the day, I put my calories in the left triangle and my exercise minutes in the right one. At the top, I put a green, red or yellow dot.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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MAWMAW101's Photo MAWMAW101 Posts: 12,608
12/12/19 7:28 A

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Day #94 Three Columns of Weight Loss
The dot calendar on Linda Spangle’s site is still my favorite because it’s so easy to keep up with.
To look at each month of how many days are green, yellow or red and see how my weight is going makes it clear.


Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
2/7/19 9:40 A

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Wow! Well done, Donna!

I just remembered that I have a little habit-tracking app on my phone called Day by Day & have set myself a target of 13 green days (like a streak). I just click on the day to tick it off and it shows me how many days I've clocked up. I might do this instead of my notebook thing.........

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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DSJB9999's Photo DSJB9999 Posts: 6,695
2/7/19 8:42 A

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Day 94, 100 days Three columns of weight loss

In January I did a challenge on Instagram posting photos of all my meals (not the in betweens) and have just posted that I did Green (mostly on plan) 73% of the month, Orange (not totally on plan) 24% of the month and only 1 day Red (really off plan) which was 3%.

I have started colouring my diary pages at the end of the day and continuing to make the best choices. I have had a bag of Disco crisps today which was 8 syns but nowhere near as nice as the Racer (snickers) type of choc bar which is 9 syns, need to make good choices. emoticon emoticon emoticon


Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
PAULALALALA's Photo PAULALALALA Posts: 27,146
2/6/19 11:57 P

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I've put up a bulletin board in the master bath that I've pinned one of those freebie calendars to. Every morning when I weigh, I record the number on the calendar. The idea with the dots is good. I'm taking green, yellow, and red crayons in to shade the squares with at the end of the day. It will be interesting to see how the numbers in the squares correspond with the colors over time.

If I lived every day exactly as I lived today, the scale would go down slowly. I got in a good cardio workout, then a dynamic stretch followed by yoga. I tracked all my food and am in the upper range to lose. Got my nutrients in the correct amounts although maybe slightly low on protein.

Paula -- Waco, TX area
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
2/6/19 5:12 A

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I've been trying to figure out how many red days I can have to achieve 90%. I know it's 9 days out of every 10, but I tend to 'treat eat' at weekends so it's 12.6 days out of every 14 days. So, let's call that 13 days out of 14.

Hmm............ I'm going to have to re-think my weekend 'treat' eating!

Can I stick to my 'lose' or 'maintain' columns for two weeks at a time without a splurge? This is something I'm really going to have to think about!

I'm not overweight, but I do struggle to keep my weight down. Too many 'extras' at the weekends are tipping the balance.

I'm going to start putting green, yellow or red dots on the corners of my menu-planning/weight-recording notebook. And aim for 1 red weekend day in each fortnight.

Edited by: SWEETENUFGILL at: 2/6/2019 (05:20)
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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AURA18's Photo AURA18 Posts: 11,090
1/29/19 3:10 P

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"If I lived every day exactly the same way as I did today, what would happen?
Would I reduce, maintain or gain?" Linda u.nu/vml7
Dot calendar and recording daily weights *Consistency *Accountability
I journal hard days to make corrections and evaluate progress


Edited by: AURA18 at: 2/6/2019 (06:25)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (193,729)
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6/8/18 4:29 A

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Cat, I don't graph, or dot either. I do log it in a book, WW, and Spark.

Too much red, or tall bars would make my mind want to stop. We all do what is best for us.

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (175,192)
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6/7/18 2:25 P

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I keep a graph of my weight loss … or ???

The scale and I don't always get along. I have thought about keeping a graph of 3 meals a day and how well they went as well.

But then my brain gets wrapped around the axel and I … burn out.

Asking myself if I eat this … which column am I in works better.

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
6/7/18 4:28 A

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Those bar-graphs are wonderful! They are from Linda's dot-calendar on-line? I might go and use that myself - I like the way you can see it. I already check-in daily with No S - it might be too much to do both things, but I'm tempted to give it a go. Really good to see it visually over time like that.

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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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,887
6/6/18 10:55 A

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I try to stay in the weight loss column. It's where I need to be and where I want to be.

I also find that in the summer I am faced with problems that are not food related. I live in the Midwest and for some reason we have extreme humidity here. I drink a lot of water, but it isn't unusual for me to be bloated from the humidity/heat. That definitely effects the scale.

I do love her 3 column theory. Great tool.

Babs
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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
6/6/18 9:41 A

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The columns are a good tool and I do try to stay in the weight loss area but like C I find that eating carefully doesn't always translate into an immediate win on the scale. Like her, and it took awhile, I can now look at the scale as a tool. It eventually reflects my efforts although I can eat carefully for days and days as the number stays the same or even rises a bit, it will finally go down and I've become quite good at holding it to the lower number with just a little wobble from time to time.

80/20 - yes I do use that theory too. I stick with No S but the 80/20 rule comes in on weekends and special days. It helps me to keep from entirely throwing caution to the wind (and it would be so easy to do that. LOL).



Wanda

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

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CHAR46SUE's Photo CHAR46SUE Posts: 2,135
6/6/18 8:27 A

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Weight from my last 100 days




I live 70% in the green and yellow columns (dots)

Charlotte
Twin Cities, Minnesota, USA
Central time zone
Spirited Under Dawgs
100 days of Weight Loss by Linda Spangle


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GLORIAZ's Photo GLORIAZ Posts: 1,326
6/6/18 7:52 A

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Three columns.......What a great idea! I will try this! So many great suggestions....love them! emoticon

One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
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AURA18's Photo AURA18 Posts: 11,090
6/6/18 7:27 A

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Dot calander: reduce emoticon maintain emoticon gain emoticon
Journal difficult days to make corrections and good days to repeat behaviors.
Measure fluctuations in fluid retention for elimination diet.
One year Oct. 2016-17
emoticon high 190 low 159
Reached 159 on 6.17.17 then gained Summer of '17
Prepare June-Oct '18 -- Aware outdoors - more cravings! - Resist giving-in!
March-May 163.5H - 155L

Edited by: AURA18 at: 1/29/2019 (15:27)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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MAWMAW101's Photo MAWMAW101 Posts: 12,608
6/6/18 7:21 A

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Day #94 Three Columns of Weight Loss
The dot calendar on Linda Spangle’s site is still my favorite because it’s so easy to keep up with.
To look at each month of how many days are green, yellow or red and see how my weight is going makes it clear.


Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MINDFUL-C's Photo MINDFUL-C SparkPoints: (193,729)
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6/6/18 4:22 A

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Three columns of weigh loss

I can create 3 in my mind. I can stay in the weigh loss section, but I do not always lose weight.

That is why my focus in on better health, not weight loss. The scale going up, or staying the same when I stay in the weight loss column causes havoc with my mind, even though I know the scale is just one tool. If my focus is on eating for better health, that eases the "havoc" a little.

To lose weight I stay within my points, watch my salt, keep carbs low and eat "healthier" carbs, complete my mini habits, and even add more exercise if it is time.

To maintain my weight, I may do the above, have a little too much salt, more carbs, eat slightly over my points, eat late or I did not hydrate enough

To gain weight I may do what it says in the maintain column, or use more weekly points, ditch my plan, eat late, weigh earlier in the morning, may be ill, or my body is just holding on to water.

I live every day knowing that I choose what I do. The scale is a tool. I love when it goes down, but as long as I am making healthier choices, my body is happier, even when my mind desires to live in the gain weight column.


C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


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DI_NAMIC's Photo DI_NAMIC Posts: 4,316
2/12/18 2:33 A

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I have a separate diary for weight, exercise. It has 'thought for the day' quotes, so doubles for 'mindfulness'. I tend to use ticks and crosses but like the idea of traffic light stickers as it seems less punitive. Curiously, when I teach, I mark errors with a dot rather than a cross. A dot means 'work in progress' . Funny that I'm more punitive with myself. Lesson to be learned here!

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
2/8/18 3:11 A

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This is such a great tool. I've gone back to the on-line 'habitcal' on the No S website that I used to use. I've had far too many 'red' days recently and want to get back on-track. Marking it down visually is a great way to imprint it on my brain.



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: 27,146
2/7/18 7:10 P

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Day #94 Three Columns of Weight Loss

I think a calendar with the three colors of stickers is a emoticon tool! I never thought of using this particular application before, but can see how well it would work to reinforce the 90% rule. I'm definitely going to give this a try!

Today has been a green day so far, and already have plans for what I'll eat this evening.


Paula -- Waco, TX area
CST zone

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,887
2/7/18 10:36 A

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I'm working hard to remain in the green column! I need to go to Linda's website and get that visual chart!

Babs
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MAWMAW101's Photo MAWMAW101 Posts: 12,608
2/7/18 8:38 A

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Day #94 Three Columns of Weight Loss

I am still using the green, yellow, red, dot system on Linda Spangle’s website.
It is a great visual chart and it’s easy to pinpoint those days, situations and times that cause struggles.
Knowledge is power!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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DSJB9999's Photo DSJB9999 Posts: 6,695
2/7/18 8:35 A

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Day 94, 100 days Three columns of weight loss

LS suggests we need to live our day in one of 3 columns of weight loss - green (loss), amber (maintain) or red (possibly a gain). We should be in the green zone 90% of the time)

Sadly I have had a few days in the past 10 that were red/amber for food but I have attempted to stay green for exercise.

Today is def green for both food and exercise so I shall return to putting it in my diary. emoticon

Edited by: DSJB9999 at: 2/7/2018 (10:19)
Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,307
2/7/18 6:44 A

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I have had only one day out of 94 that I went over my calorie range. Not bad. I did not put much exercise into my day early on, but I have slowly been developing that part of staying in the weight loss column. I have 22 pounds gone to show for it.
I like what she said "If you really want to accomplish your goal, stay in the column it requires." I CAN do it. I won't just try. I will DO.
I am on another week of plateau, even though I have been living in the weight loss column my weight is hovering at 199. Those times happen and you have to stay the course, because that plateau WILL break. If I go to any other column I will go up in weight. I do not want to do that. I don't want to see 200 again.
I know what column I am staying in!!!!

Cheri from Georgia
Direction - not Intention - determines Destination


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CD13384562 Posts: 7,356
2/7/18 6:21 A

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emoticon

I know what must be done. I've used the dot calendar in the past and found it helpful. Right now I am focusing on one day at a time, and it's working for me.

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2/7/18 4:02 A

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Yesterday was great until 8pm. Then I had a slight pause. So I was in the "gain weight" column.

I thought about my choice and was happy with it. It was not mindless, but the choice was not going to help me lose weight.

Edited by: MINDFUL-C at: 2/7/2018 (04:03)
C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
10/3/17 10:01 P

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Day 94, Three Columns of Weight Loss

If I try to look at the day from the 3 column approach I think I would have a weight-loss day. I've eaten within my calorie range, I have walked over 11,000 steps and will get a thousand more before bed, I've done a little strength exercise. If I could just string enough of these days together......

I've been reading old posts as well as current ones and once again, I am noticing that the dot calendar seems really helpful. I'm going to try it but we will be traveling for a couple of weeks so I am setting a goal for November 1 to start the dot calendar. Maybe it will help me end 2017 on a strong note.

Exercise today - squats and lunges

Wanda

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

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DSJB9999's Photo DSJB9999 Posts: 6,695
10/3/17 9:08 A

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I need to remind myself this and will try to colour spot in my diary again, it eould be a good idea to use it more again!

I'm afraid Monday was a Pause and probably Red for food but Orange/Green for exercise.
emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
CTUPTON's Photo CTUPTON SparkPoints: (200,991)
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10/2/17 6:05 P

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Suggested activities for today
~ Ask yourself, "If I lived every day exactly the same way as I did today, what would happen? Would I lose wieght, maintain my weight or gainweight?" Maintain my weight but weighing at least 50 lbs too much.

~ Record your answer in your journal and then describe which actions (or lack of actions) determined your column for today. Today: Two of hubby's health appointments both of which were long and far away. So I was very tired in the evening. I was definitely tired and "at risk " for overeating.

~ Consider tracking this over a number of weeks to see how close you come to the 90% rule. This is a new and interesting way for me to "attack" my health goals. I hope I can try doing this soon. I will put it in my to do calendar right now!

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
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
10/2/17 1:53 P

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I don't exactly use the three columns, I get either a 'green' or a 'red' each day - but I call it 'success' or 'failure' with the No S system. It serves the same function - it's a record of whether I'm on-plan, or not. It works well for me.

I also use the daily weigh-in as a kind of traffic light check too - if I'm up, down, or the same.

I'm glad to know that people are finding the dot calendar helpful - the visual tool can be very motivating. It's so much easier to see patterns and trends if they're coloured like that.



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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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,887
10/2/17 11:01 A

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I know what I need to do - check out the dot calendar!

Babs
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AURA18's Photo AURA18 Posts: 11,090
10/2/17 7:51 A

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emoticon

Edited by: AURA18 at: 1/29/2019 (15:10)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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MAWMAW101's Photo MAWMAW101 Posts: 12,608
10/2/17 7:22 A

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Day #94 Three Columns of Weight Loss

I am still using the green, yellow, red, dot system on Linda Spangle’s website.
It is a great visual chart and it’s easy to pinpoint those days, situations and times that cause struggles.
emoticon Knowledge is power!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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FUNLOVEN's Photo FUNLOVEN Posts: 2,654
10/2/17 7:04 A

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I was late posting yesterday and today I am very early. I leave today for my week's vacation to Washington DC. I am NOT a morning person and so I really have to stay on task and keep moving in order to get out the door on time.

I really liked today's lesson about the 90% Rule. Especially helpful was picturing what that looks like. According to Spangler it is 9 out of 10 days or 9 out of 10 meals. This week is very scary for me. Faced with restaurant meals, sitting for 3 out of 6 days on a bus, and not having my measuring tools/scale.

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Sue

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AURA18's Photo AURA18 Posts: 11,090
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Edited by: AURA18 at: 6/6/2018 (07:46)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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DSJB9999's Photo DSJB9999 Posts: 6,695
6/2/17 1:02 P

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I have not recently done the dot calendar but overall stay within my range but allow myself to eat anything but not too often, my eating plan allows me to eat anything so long as I follow the rules too! Gonna use the colours again on my diary pages. emoticon emoticon

Donna
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GOCALGAL's Photo GOCALGAL Posts: 5,176
6/2/17 9:26 A

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I have been following along and have started but never completed responses to many of your excellent posts! emoticon

But you have all inspired me to get back to the dot calendar system. It is such a visual and highly effective strategy ~~when I do it! lol Especially now as it's down time for challenges and I need accountability to stop weight creep. emoticon emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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6/2/17 8:42 A

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Day 94, Three Columns of Weight Loss

This is one of the lessons I'm going to be reading, re-reading, and journaling during our break.
I say that I want to lose weight but I have been living solidly in the maintenance column. I need to figure out why I'm not making that extra push to get to my goals.

I like the idea of using the excel program, Chele. I've never really gotten into Linda's daily calendar but maybe it would be an incentive. I'm not sure if it would be "in my face" enough on the computer. I keep a daily calendar on my kitchen counter and maybe that is what I should use with the dots. Something to think about....

I've really increased my walking and strength exercise this year but no loss showing yet. I am definitely stronger and moving more easily though.

Exercise today - walking with Leslie Sansone tape with upper body exercise

Wanda

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Forgive Everyone.
Life is not fair, but it is good.

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MAWMAW101's Photo MAWMAW101 Posts: 12,608
6/2/17 8:12 A

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Day #94 Three Columns of Weight Loss -- (green, yellow, red)

My entire life is lived day after day in one of three columns, my choice is whether I want to lose weight, maintain my weight or gain weight and live my life that way.

At the end of the day, if I take an honest look at the decisions I've made and live 90% of the time in the column I want to be in, there should not be any surprises when I step on the scale.
For the past few months I have been using the green, yellow or red dot system on Linda Spangle's web site and the scale shows the outcome in living color!
The month of May (birthday & holiday celebrations) 22 green; 6 yellow and 3 red!
I actually lost 3.5 pounds which is great for me.

For the month of June my goal is to have no red dots! Those are the days I'm way over on Calories and way under on anything healthy.


Phyllis ~~
Indiana - Eastern Time

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/2/17 8:03 A

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Day 94: Three columns of weight loss
Every day, from the time you get up in the morning until you go to bed at night, you live out your day in one of three behavior columns-weight loss, maintain, or gain. With these categories, there's no gray or in-between. At the end of the day, you'll know exactly which one matched your life.
Weight-loss column
When you live in the weight-loss column, you stick with your diet and exercise plan all day. That doesn't necessarily mean that you follow it perfectly. But if every single day, you ate, exercised, and coped with life in the same way as you did on this one, you'd probably lose weight consistently.
Maintain column
In the maintain column, you don't necessarily go off your diet or your exercise plan. But at the same time, you're not completely solid with it either. Maybe you eat dessert or grab a few high-fat snacks or an extra slice of pizza. If every day matched this one, you might not lose any pounds, but you'd probably maintain your current weight.
Gain column
On days when you slip into the gain column, you might eat too much food or have more sweets and snacks than usual. You probably don't exercise either. And if you lived every day exactly the same way as this one, you'd most likely see your weight go back up.
90 percent rule
You can't stay on a diet plan only half of the time and expect to see results. To truly achieve long-term success, you have to live at least 90 percent (or more) of your days in either the weight-loss or maintain columns. This translates to nine out of ten days or, if you prefer, think of it as nine out of ten meals.
If you consistently spend more than 10 percent of the time in the gain column, you probably won't see very much success with managing your weight. That means if you follow your diet plan during the week but eat whatever you want on the weekends, there's a good chance you'll end up gaining weight.
So pick your spot. Decide where you want to be, and then follow through with living in that column. Don't kid yourself and say that you're "trying" to lose weight. If you really want to accomplish your goal, stay in the column it requires.
Ask yourself, "If I lived every day exactly the same way as I did today, what would happen? Would I lose weight, maintain my weight, or gain weight?"
Record your answer in your journal, and then describe which actions (or lack of actions) determined your column for today.
Consider tracking this over a number of weeks to see how close you come to the 90 percent rule.
We all need to follow a 90% rule so 9 out of 10 days or 9 out of 10 meals in the Green column whenever possible!
I am a KOPS so wanting to be in Maintaining column but ok with bouncing between weight loss and maintaining.
Need to get my visual going the red green and yellow dots
or happy faces something that will be visual like photo below.
I know I need to tweak my lifestyle change a bit to remain a KOPS and to continue my maintenance lifestyle.


Leslie Knudson
MN Area Captain TOPS
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (193,729)
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6/2/17 4:18 A

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I use my weigh in Excel spreadsheet. It is from her website too. I just unlocked it and added a column for:

R = off plan
Y= I had a small slip
G= followed my plan

But maybe it is too hidden. I have a small desk calendar and can write the letters on that too.
emoticon emoticon emoticon

Edited by: MINDFUL-C at: 6/2/2017 (04:18)
C

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Reached my WW goal on 1/26/2020 :)

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,242
6/2/17 1:21 A

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There is a link to the Dot Calender in the General Team Discussion Forum today - I bumped it up.

Gill

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

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1/11/17 8:03 P

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Cat, I also take it one moment at a time. One meal at a time. That is why I do not use only red and green on my chart. Sometimes part of the day is off plan and it is a yellow day.


C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


EST


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (175,192)
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1/11/17 7:26 P

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I still look at each meal ... instead of the whole day.

I'm not striving for perfection ... but for getting better and better.

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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DSJB9999's Photo DSJB9999 Posts: 6,695
1/11/17 3:50 P

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Every day Linda suggests we need to live our day in one of 3 columns - Green Weight Loss, Amber/Orange/Yellow Maintaining and Red Possibly Gain.

We all need to follow a 90% rule so 9 out of 10 days or 9 out of 10 meals in the Green column whenever possible!

I have printed the diary sheets off but I have not been completing them. Today has been more Red I think, but the day after WI is sometimes challenging, I have been very busy but shopping again, another BIG CHALLENGE but back to it tomorrow! That's my honesy over with - ha ha! Guess I'm in the 10% today, need to return to the Maintaining tomorrow!

Had a disturbed night's sleep with my dd so I guess the day hasn't been too bad considering. emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
TWEETYX2's Photo TWEETYX2 Posts: 2,071
1/11/17 1:31 P

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I really like FocusonMe's "90% "on plan" is the number that results in sustainable weight loss for me and allows for 3 days of wider path eating each month, enough to cover special occasions and Birthdays if needed."

I think I am going to adopt this from now on. I was doing so well during the holidays but this past week it seems like I have been slipping backwards as the stress level increased (mostly related to joining two additional teams here on SP). LOL


My game plan has got to change so I will see some measureable results.

Pam


TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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1/11/17 12:13 P

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I printed out a monthly calendar from the internet and stuck it on my wall in the home office. I use green, yellow and red marker pen to do little dots on the day squares. It has the advantage that you can vary the size of the dot as well. If you really go very much off track then a very big red circle for that day. I also write down when I lose (or gain) weight against the day. So it gives me an idea...yes I lost a pound here and my last week had 4 good days and 3 standard ones...etc...I find this useful to know.

There is an added benefit that the fact that I will have to draw a red circle and stare at it all month, makes me a little more hesitant about going overboard.

All in all , these dot calendars are a good idea while you are trying to lose weight, I will try and stick with them for a few months. Not sure that I will continue when (if) I hit goal weight.

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


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AURA18's Photo AURA18 Posts: 11,090
1/11/17 9:08 A

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emoticon

Edited by: AURA18 at: 6/6/2018 (07:42)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
1/11/17 8:11 A

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Day 94, 100 days Three columns of weight loss

I started to use the website startyourdiet.com started in January. I do have a couple red and one yellow dot. but not too bad. I also am doing visual on a calendar so I write my weight, a sticker for exercising and a dot. something to see without the computer or my phone. I may start using it to track my food and exercise. not sure yet. currently I do paper and pen.

columns are maintaining and weight loss that I prefer to be. I am working on maintaining as don't want to bottom out of leeway. I am currently 6 lbs. below my goal. I may end up changing goal but also working on seeing where body wants to stabilize.

some said I am just right. the website said my bmi was 29 hmmm not sure if that is right as scale has me at 34.

Anyways I will work on maintaining and if I keep losing I will lower my goal. will I have gain days or weeks yes but I know how to turn it around.



Leslie Knudson
MN Area Captain TOPS
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CD13384562 Posts: 7,356
1/11/17 5:39 A

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Day 94- Three Columns of weight loss


I have used the dot calendar in the past and found it a helpful motivator. I bought a new small square calendar for 2017 with the intention of starting it up again.

Now if I can just remember where I stored it!

I also like having a nice journal book for tracking my progress, recording points values of foods I've had to calculate or look up on my own, inspirational thoughts, etc.

90% "on plan" is the number that results in sustainable weight loss for me and allows for 3 days of wider path eating each month, enough to cover special occasions and Birthdays if needed.

MINDFUL-C's Photo MINDFUL-C SparkPoints: (193,729)
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1/11/17 4:50 A

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I use the letters G, Y, R in my weight average chart. January is great so far. Starting to lose my end of December gain. But I weigh what I weighed in September.

Day 94, Three columns of weight loss: Weight Loss, Maintain, Gain

M-F this month I have been in the weight loss column (according to the chapter).

Revisiting my last post:

"I find it interesting that she states: “That means if you follow your diet plan during the week but eat whatever you want on weekends, there’s a good chance you’ll end up gaining weight.” That is part of the No S diet. Yes if you go all out over the weekend you would be silly to think that you will lose weight when you weigh in on Monday, or Tuesday for that matter. But I will still follow No S and have my sometimes treat over the weekend. I have been very successful on this plan. I am above the 90% rule."

I still have crazy No S weekends.... hmm. I really need to address this.

I want to be in the weight loss column, but if I have a “red day” or eat a little more than “Mindful Chele” would I am fine with maintaining or even showing a slight gain once in awhile.

If I lived every day exactly the same way as I did today I would lose weight. But every day is a new adventure. Every day is not the same. Life is worth living.

Now to lose the rest of my planned weight loss and reach my goal!


C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


EST


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MAWMAW101's Photo MAWMAW101 Posts: 12,608
1/11/17 12:32 A

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Day #94 Three Columns of Weight Loss
My entire life is lived day after day in one of three columns, my choice is whether I want to lose weight, maintain my weight or gain weight and live my life that way.
At the end of the day, if I take an honest look at the decisions I've made and live 90% of the time in the column I want to be in, there should not be any surprises when I step on the scale.
For the past few months I have been using the green, yellow or red dot system on Linda Spangle's web site and the scale shows the outcome in living color! The month of December was great but so far January doesn't have enough green dots.
I am working on that!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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12/11/16 8:57 P

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I created a calendar on which I will color each day as to how well I've followed my plan. I've also been reading a bit of the Siebold non-nonsense, mental toughness material. The message is the same as Linda's- don't kid yourself. I've also adopted an idea from Rawcookie where she said she keeps a spreadsheet giving her a weekly average. I like it and can look back on the more successful weeks to see what I did then. (Thanks, Gill!)

Edited by: SKIRUNNER1 at: 12/11/2016 (20:58)

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