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4_MY_GIRLZ_N_ME's Photo 4_MY_GIRLZ_N_ME Posts: 1,737
9/8/20 7:20 P

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Just need to get back to this. Took a few days off and lost my rhythm. Chat soon!

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

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LIFECHANGZ's Photo LIFECHANGZ Posts: 1,270
9/8/20 4:35 P

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didn't mean to kill the thread... :(

He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying ~ Friedrich Nietzsche. I want to fly.
LIFECHANGZ's Photo LIFECHANGZ Posts: 1,270
9/2/20 1:39 P

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emoticon Gretchen - i never, ever forget to eat, either! lol, well, rarely! gr8 thoughts. let us know if you notice an impact on hunger from the morning foods you choose :)

He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying ~ Friedrich Nietzsche. I want to fly.
4_MY_GIRLZ_N_ME's Photo 4_MY_GIRLZ_N_ME Posts: 1,737
9/2/20 9:47 A

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Day 14 - Morning affects evening

While I'm experimenting with intermittent fasting, I need to pay attention to how it affects the rest of my food choices/hunger the rest of the day.

On days when I'm not fasting, I need to eat breakfast and consider a late afternoon snack that contains some protein.

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

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4_MY_GIRLZ_N_ME's Photo 4_MY_GIRLZ_N_ME Posts: 1,737
9/1/20 9:44 P

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Day 13 - Oops, I forgot to eat!

Sadly, I don't usually have his issue. While I understand the concepts in this section, I sometime feel that I get so focused on eating at specific times out of habit when I'm not even hungry. I do think this is important.

Recently I've experimented a bit with intermittent fasting. This has been good for me because I've gotten back in touch with what HUNGRY feels like.

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

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LIFECHANGZ's Photo LIFECHANGZ Posts: 1,270
9/1/20 4:58 P

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emoticon awesome comments & ideas here!

i have done this series several times and found some of the ideas have become essential skills that have helped me very much. this year, i'm still intending to work through the next book 100 More days... but stopped when i crashed & burned... a few months ago. Have you noticed it is hard to read these kinds of things when you're really struggling? It is for me, and I look forward to getting going again. Fall always seems like a natural 'get back at it' time for me.

Carol - love the idea that you have found ways to work in your fav foods! it helps. I get stuck on certain foods and will eat them for days/weeks - actually heard Dr. Oz suggest one time to 'automate things like breakfasts/snacks' ~ which has worked well for me. I tend to have the same breakfasts & lunches for a week or 2...



He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying ~ Friedrich Nietzsche. I want to fly.
CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/31/20 9:05 A

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Day 25 100 days of weight loss.
Smaller amounts less often.

I don't have to try smaller amounts of my favorite foods less often, because I eat most of them all the time. I figured out how to make them in a healthier version. Most of my foods include pizza (practically everyday), milk shakes, healthy cakes in a cup (with almond flour and dietic sugar), mac and cheese, rice, garlic bread, and more.

Today:
I will make a list of my favorite foods in my journal
I will include the changes I made to make them healthier, yet still very satisfying.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/30/20 7:24 P

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Day 24- 100 days of weight loss

Eat for satisfaction
"Imagine drinking a delicious cup of coffee, tea, or hot chocolate. As you sip on the hot beverage, you smile with pleasure. The drink feels very soothing and nurturing, even conforting. This special treat reaches your soul, helping you feel relaxed and fulfilled."

Today:
1- Recall a food, or type of meal that's very satisfying for me.
2- I will write a few words or sentences that describe how it feels to be satisfied by food.
3- I will eatt at least one thing today with the intention of feeling satisfied. I will appreciate the food and allow myself to feel satisfied.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/30/20 7:08 P

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Day 23- 100 days of weight loss
Savoring

I did not eat any of the candy or any of the other sweet treats mentioned in the book. I feared that it was bad for my diabetes because it will elevate my blood sugar and will also triger me to want to binge on those foods.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/28/20 11:27 A

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Day 22- 100 days of weight loss

Multitask with food.
Remember that you are eating:
"You don't have to completely avoid doing anything else in order to stay conscious around food. But you do have to pay attention to your actions. If you're doing other activities at the same time, remind yourself that you are eating and stay aware of what you put in your mouth."

For Today:
1- I will do a conscious eating exercise with someone like a friend or family member.
2- I will intentionally create several distractions such as watching tv or having a conversation, but remain totally aware of my food intake.
3- I will write a few sencentes in my journal to describe what I learned from this experience.






"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/26/20 1:11 P

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Day 20- 100 days of weight loss
Half off special;
Today's message encourages to eat only half of the food that's on my plat. However, I learned a few years ago how to weigh and measure my foods for healthy portions. This is what I am doing now. I have a kitchen scale, measuring cups, and measuring spoons. I use them for not only cooking my food with, but to put the right portions on my plate as well. Therefore I eat all of my food because I put it on my plate in the right portion sizes as recommended by the nutritionest.

I am currently not craving second helpings, or beinging as I have done many times in the past.
For today:
I will write in my journal the foods I eat and how satisfied I am after eating it.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/25/20 11:55 A

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Day 19- 100 days of weight loss
Eat reaso able amounts
For today:

1- With each of the foods I eat today, I will only take the amount I think is my designated serving size. I will then weigh or measure the food, and see how close I am in being correct.
2- I will repeat this exercise until I am confident about my estimating skills.
3- In my notebook, I will write down my ideal serving size for the foods I eat most frequently.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/24/20 12:13 P

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Day 18- 100 days of weight loss
"Retrain eating habits."
For today:

1- Think about all the places I've heard messages related to cleaning my plate. ...I will tell myself that these old clean my plate rules no longer apply to my life.
2- In my notebook I will write some "Never clean your plate" rules that will show my new attitude.
3- For example, "Never clean my plate. Instead, I will take care of my body and my health,and then figure out other ways to help those around me.



"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/23/20 7:11 A

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Day 17 - 100 days of weight loss

"Stop wasting food."
For today:
1- Throw some food away. It can be a tiny amount or a large amount. Remember, by wasting it into the garbage I am not wasting it on myself.
2- In my journal, I will list the foods I let go of today. I will note how it felt to throw food away, and then add a few thoughts on how I will manage leftover food in the future.
3- I will write down a few ways I can prevent from having leftover food around in the first place.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
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ATHLETELORI's Photo ATHLETELORI Posts: 1,961
8/23/20 1:08 A

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Day 23 August 19, 2020
Savor
Two of the things I really love to savor are my chocolate protein bars and Ghirardelli dark chocolate dark squares. I havent bought any Ghirardelli lately, but Ive been really been enjoying my protein bars. They are really chewy and the chocolate is very smooth. Recently, I have been enjoying half of a protein bar sometimes, instead of the whole thing. Sometimes I eat the whole thing. Sometimes not.


Lori
Central Daylight Time, US.
Motivation gets you going. Discipline keeps you growing.


 current weight: 298.6 
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4_MY_GIRLZ_N_ME's Photo 4_MY_GIRLZ_N_ME Posts: 1,737
8/21/20 8:58 A

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Day 12 - Fuel or Filler

Am I getting adequate amounts of fuel? Or am I adding filler to my tank?

-Fuel keeps body running.
-Filler gets sent directly to your fat stores

Plan my fuel.

Today:
- Record foods and rate as fuel or filler
- At the end of the day, determine how well your fuel needs were met.
- Decide if filler needs switched to fuel.

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

EST





 Pounds lost: 9.6 
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4_MY_GIRLZ_N_ME's Photo 4_MY_GIRLZ_N_ME Posts: 1,737
8/21/20 8:55 A

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Day 11 - Two purposes of food

To be successful, must put food in its proper place. I should eat only for two reasons:
- To fuel my body
- To appreciate flavors

Make fuel needs a high priority

Plan minimum of three fuel stops a day, then add a couple of mini stops in between (possibly 5-6 small meals each day)

Take food along if busy so I don't end up running on empty.

Eat more often - some believe that eating more frequently gives better weight loss.

Jorge Cruise - author of The 3-Hour Diet and Eight Minutes in the Morning. His work shows that getting consistent fuel intake helps protect metabolism as well as maintain blood-sugar levels.

It also prevents overeating from being too hungry or tired.

Make sure to give body fuel at regular intervals.

Today:
- Write down what I ate and when
- Plan ways to space fuel stops 3-4 hours apart
- Notice if regular fuel stops improves energy and focus.


~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

EST





 Pounds lost: 9.6 
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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/19/20 8:57 A

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100 days of weight loss - Day 14 Morning affect evening

Afternoon droop
I can :always eat a snack between 3 and 4 o'clock in the afternoon. " Look for healthy fuel sources that include both protein and carbohydrates."
Today:
1- Set a goal for eating breakfast everyday for the next week. In my notebook, record what I eat.
2- If I wish to, I can split my breakfast up into two mini meals, and eat the second one mid-morning.
3- Plan a couple of options for late afternoon snacks. List them in my notebook so I will remember my ideas.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
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4_MY_GIRLZ_N_ME's Photo 4_MY_GIRLZ_N_ME Posts: 1,737
8/19/20 8:15 A

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Day 10 - Appreciate good support
Today had two key points:
- Learn to receive compliments
- Don't set people up with awkward questions they can't answer honestly

There are times where I can do better about receiving compliments graciously and not dismiss them.

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

EST





 Pounds lost: 9.6 
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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/17/20 3:03 P

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100 Days of weight loss: Day 12 Fuel or Filler

I will plan my fuel, and never assume that I can get healthy food at a moment's notice.
For today:

1- Record each of the foods I eat today, then rate each one based on wherther it provides fuel or filler.
2- At the end of the day, determine how well my fuel needs were met.
3- Decide wherther I need to replace some filler items with healthy foods that provide more fuel.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
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MERMAIDLIFE's Photo MERMAIDLIFE Posts: 1,298
8/16/20 11:28 P

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100 Days of Weight Loss, Day 17: Stop Wasting Food

(Oh, I decided to follow everyone's advice and skip those other two days. I may or may not revisit them, but I am definitely not in the mindset right now to be purposefully testing myself with my favorite comfort foods! You all brought up excellent points, and I appreciated every single one of them.)

"Every time you eat food your body doesnt need, you are wasting it!"

This is a good lesson because it helps you define what is truly wasteful. I also grew up with a little bit of food insecurity. I don't recall ever going hungry, but there were a couple "dig change out of the couch cushions" nights, and there was always an emphasis on value and getting the most for your money. I remember government cheese, government peanut butter, and paper food stamps. I never got the whole "there are starving children in Africa" thing, but I did get "finish your milk" and "eat your crusts."

At first, I resisted doing this exercise on Whole30 because really, none of my food is "extra." But... Even too much of a good food is too much. And really, this exercise just helps you practice the eating pause... Tonight, I made a big burger salad for dinner. (A salad with a hamburger patty on top, pickles on the side. It helps you not miss burgers.) And I stopped myself on the last two bites. I really wanted those bites... (Contrary to Spangle's opinion, I feel like the last two bites of anything are generally the best.) But I threw them away, and then about five minutes later, I noticed how full I really was. I could have easily thrown away a few more bites... I was very reluctant to throw away the food, but if I had eaten it, I would have felt even worse.

To better manage leftovers and prevent having excess food... When it's just me, I can prepare smaller portions. In hindsight, the salad I made was definitely too big, even if it was salad! I do pretty well managing leftovers. I have plenty of storage containers, and I usually plan to have leftovers. For a food like salad, though, that doesn't make for good leftovers, I'll try making smaller portions and remind myself that I can always make more. I could finish my serving, wait a good fifteen minutes, and if I was still hungry, I could make more or eat some fruit.

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/16/20 6:48 A

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Day 11

1. Each time I eat, I will write down the time I eat it. This will include all of my meals, including my snacks and nibbles.
2. I will plan ways to space my fuel stops between three to four hours apart.
3. I will take notice as to whether having regular fuel stops during the day improve my energy and my focus.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
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CAROL3SAN's Photo CAROL3SAN Posts: 20,394
8/14/20 10:53 P

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Day nine. Here is what I want:

1- If you see me eating something that's not on my diet plan; ask me should I be eating that?
2- When I am making progress such as losing weight; Compliment me on how I look.
3- When I am struggling or gaining weight; Ask me how you can help.
4- When I'm making progress you cant see (such as improving my self esteem); Give me non food gifts or rewards.
5- When I've maintained my weight (even though I may still want to lose more) compliment me on my looks anf efforts.


"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


 Pounds lost: 11.0 
0
39.75
79.5
119.25
159
MERMAIDLIFE's Photo MERMAIDLIFE Posts: 1,298
8/14/20 5:44 P

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"The other part was that I need to make these changes for me so it really doesn't matter about others responses. I AM IMPORTANT ENOUGH!"

Ooooh! Gretchen, I like this! You took that lesson to a whole different level! It's great to get the support we need, but you're right, at the end of the day... We have to do it for ourselves!

Thanks for your suggestions about my Days 15 and 16 conundrum. I think I'm going to skip them for now.

Day 17 is another "wasting food" kinda lesson, but I'll try it.

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
431.6
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4_MY_GIRLZ_N_ME's Photo 4_MY_GIRLZ_N_ME Posts: 1,737
8/14/20 7:57 A

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Day 9 - Here's what I want

1. If you see me eating something that's not on my plan...ask me if everything is OK.
2. When I'm making progress such as losing weight...tell me that I'm doing a great job sticking to plan.
3. When I'm struggling or gaining weight...ask me how you can help.
4. When I'm making progress you can't see (such as improving my self-esteem)...ask me how things are going.
5. When I've maintained my weight (even though I may still want to lose more)...tell me you are proud of my current efforts.

This was challenging for me, because there were many times where I could see wanting multiple responses, but that can be really challenging for a significant other to "guess" what my mood is going to be on any given day. The other part was that I need to make these changes for me so it really doesn't matter about others responses. I AM IMPORTANT ENOUGH!

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

EST





 Pounds lost: 9.6 
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4_MY_GIRLZ_N_ME's Photo 4_MY_GIRLZ_N_ME Posts: 1,737
8/14/20 7:05 A

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@MERMAIDLIFE I commend you for sticking to your WHOLE 30 plan. Remember the concepts and you can come back to them after you do your reintroduction.

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

EST





 Pounds lost: 9.6 
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ATHLETELORI's Photo ATHLETELORI Posts: 1,961
8/14/20 12:20 A

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I don't throw away food if I can avoid it. When I do these types of exercises, I take two bites of something and give the rest to my son. If you find something on Whole30 that you think would fit, take two bites, and give the rest to your husband.

Overall though, I think it's fine to skip those two days. I think the 100 days needs to fit into your lifestyle. You shouldn't have to fit into its structure.



Lori
Central Daylight Time, US.
Motivation gets you going. Discipline keeps you growing.


 current weight: 298.6 
298.6
294.75
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287.05
283.2
MERMAIDLIFE's Photo MERMAIDLIFE Posts: 1,298
8/13/20 11:32 P

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100 Days of Weight Loss, Day 15 (First Two Bites) & Day 16 (Nurturing Power of Food)

Since I am currently on Whole30, I will be skipping Days 15 and 16 for now. These are the days where you take two bites of your favorite/comforting food and throw the rest away. Since Whole30 is kinda all about prioritizing food as fuel, I can't really do those exercises right now. I thought about it, but I couldn't figure out a good way to do it.

I could choose to eat off-program foods for the sake of this experiment, but I am concerned that it would be very hard to get back to Whole30 without going through bad cravings all over again, and I don't really want to do that at this point in my Whole30. I'm concerned about triggering a binge. (OR... Would going right back to the structure of Whole30 help me practice that importance skill of bouncing back?)

I could try to eat a Whole30 food for these experiments. The closest thing I can think of is apples and almond butter. It's probably my favorite snack, but it's not something I eat for comfort. Also, almond butter is $7 a pound, and I am not throwing away a single speck of it... I ration out my tub of almond butter to make sure it lasts as long as it can! (Also, I am out of it right now. And the grocery store is out!)

So, what do y'all think? Any suggestions?

Edited by: MERMAIDLIFE at: 8/13/2020 (23:42)
"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
431.6
422.45
413.3
404.15
395
4_MY_GIRLZ_N_ME's Photo 4_MY_GIRLZ_N_ME Posts: 1,737
8/13/20 8:13 A

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Day 8 - Help me, please...

Decide what I want:
Do I want words of encouragement? Silence? Help cooking? etc.

Set up agreements by saying, "It will help me if..." followed by what I want them to do.

Please don't say this:
Do I want praise or no comments

Also share any phrases that set me off such as "Is that on your diet?" Decide what I'd like to hear instead.

Today:
- What are people welcome to say?
- Create a list of things I don't want people to do
- Share with support people.

There isn't really anything that sticks out to me on this topic. I need to pay attention and reflect a bit more to see if there are any that jump out to me.

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

EST





 Pounds lost: 9.6 
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MERMAIDLIFE's Photo MERMAIDLIFE Posts: 1,298
8/12/20 10:07 P

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100 Days of Weight Loss, Day 14: Morning Affects Evening

I have never liked to eat breakfast. I always feel like it makes me hungrier, especially if I eat something "healthy" with whole grains. A bowl of oatmeal or Cheerios does not last me long. I also always feel sick after eating breakfast. But... I have noticed lately that I am starting to get hungry at work, around 10 AM. I could take a little baggy of almonds and raisins for break. I'll try that tomorrow.

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
431.6
422.45
413.3
404.15
395
ATHLETELORI's Photo ATHLETELORI Posts: 1,961
8/12/20 4:33 P

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Day 22 August 11, 2020
Multitasking
I really enjoy eating dinner while watching TV. That's not going to change. To me, it's like having dinner and a show. I am trying more to focus on enjoying my food more while I eat though. Some foods make that really easy. If I have a chocolate protein bar, the whole world seems to stop while I enjoy the chewy chocolate. Fuji apples are another food that just makes me stop and enjoy the flavor.


Lori
Central Daylight Time, US.
Motivation gets you going. Discipline keeps you growing.


 current weight: 298.6 
298.6
294.75
290.9
287.05
283.2
4_MY_GIRLZ_N_ME's Photo 4_MY_GIRLZ_N_ME Posts: 1,737
8/12/20 8:08 A

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Day 7 - I can do it!

Squash doubts about staying on my diet & exercise plan.

Today I am strong! I am invincible! Nothing can stop me! I'm going to do it!

I need to become my own cheerleader. Sky rocket self-talk and create a strong belief that I can do this.

Why am I convinced I can be successful? Invent several phrases that reinforce my determination to stay on plan for at least 100 days.

Few ideas:
- I'm determined
- I'm capable of accomplishing anything
- I'm ready
- If not now, when?
- I can do this
- Healthy is NOT hard

Inspire myself:
Draw inspiration from others. Tell myself - "If they can do it, so can I."
Practice saying "I can do it!"
Read this MANY times

I CAN DO THIS! WE CAN DO THIS! Have a great day everyone!

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

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@CAROL3SAN love the idea of going back to old hobby rather than mindless eating. I enjoyed puzzles during the early part of pandemic lock down. Now that it's summer, I've been spending a lot of time on my deck enjoying the nice weather and reading. Once it starts to cool off again, I'm going to try to focus more on scrapbooking and clearing clutter from the basement.

Today was Day 6 - Protect Your Program
I need to protect my program at all costs!

Avoid situations where I'll have to test my willpower.

When I'm feeling pressured to eat something, I can respond by saying, "Not just yet, I'm going to wait a little while."

Don't discuss my "diet" with others - simply say I'm following a "healthy eating program." and "my weight loss counselor recommends we don't discuss the program because talking about food makes us want to eat."

Protect program during long, empty times such as evenings and weekends. Stay occupied by planning activities or reading good books.

Remember, when tempted - I MUST PROTECT MY PROGRAM AT ALL COSTS!"

Today:
- Watch for chances to use "not just yet, I'm going to wait a little while."
- Three high risk times: long afternoons at work, before bed, weekend afternoon
- One thing today to protect my program: no tortilla chips with my take out Mexican dinner.

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

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8/10/20 10:59 A

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I like the idea of a magic notebook. I wont have any problem writing in my notebook everyday, and reviewing it as necessary. This should help me to be more honest with myself and to face what causes me to compulsively overeat. I know that boredom is one of my problems, and knowing this, I must learn to plan my days in a way to eliminate boredom as much as possible. for instance, I could go back to my old hobby of sewing, and etc.

Edited by: CAROL3SAN at: 8/11/2020 (11:09)

"You never know just how strong you are until being strong is the only choice you have"
Unknown
"....This above all, to thine own self be true"
Wm Shakespheare
"If it is to be its up to me"


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8/10/20 8:16 A

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Day 5 - Magic Notebook

She talks about keeping a "magic notebook" to track how plan is going and be able to identify when we may be slipping into emotional eating or getting discouraged. I struggle with the discipline to journal, but do think that there are aspects of this that could help me including:
- I could evaluate each day
- I could celebrate my successes
- I could evaluate what I ate and how my body feels as I continue to identify foods that don't work well for my body.
- I could plan for trouble spots to anticipate in the future.

She also discussed tracking foods that you may think about in your "magic notebook".

When a food thought crosses my mind, remind myself that I don't have to act on it. Instead, I can write it down and then anticipate the pleasure of eating sometime in the future. Practice observing food cues and then letting them go.

Example: When in theater, the popcorn smells good, but I'm not eating it right now. Postpone to another day.


~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

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8/9/20 10:45 P

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100 Days of Weight Loss, Day 13: Oops, I Forgot to Eat!

I read this the other day, and yet... emoticon
It really impacted me today. I had lunch around noon, but then I didn't eat anything else until nearly 9 PM! That's waaaay too long without fuel. Even if you're doing intermittent fasting, you should schedule your meals regularly in your feeding window. So, lesson learned! I will make my plan and make more of an effort to follow it.

My tentative meal schedule...
12:30 PM, Lunch
4 PM, Snack
7:30 PM, Dinner

On a related note, I came across this article today. Nothing too earth shattering here, nothing really new, but it does help reinforce a lot of the habits we're all trying to build.

theconversation.com/8-simple-strateg
ie
s-to-fuel-your-body-during-a-pandemiR>c-139723


"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


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8/9/20 12:09 A

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Day 21 August 8, 2020
I had a fancy dinner that I slowed down and enjoyed. I really enjoyed taquitos. (Okay, so taquitos arent exactly fancy.) The crispiness and the flavor was unbelievable. However, I didnt enjoy the exercise itself. It just seemed like a lot of pressure to have a perfect dinner. I will, however, slow down when I eat and occasionally treat myself to a fancy dinner.


Lori
Central Daylight Time, US.
Motivation gets you going. Discipline keeps you growing.


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8/7/20 8:51 A

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Day 4 - Boundaries, not Diets

The problem isn't diets, but the rigid, perfectionistic ways we use them. ALL or NOTHING approaches don't work.

Rather than diet, think of boundaries for eating plan. Think of the boundaries like a road. The road can be narrow or widen, but you don't eliminate the road.

Boundaries provide benefits, not punishment. The are guidelines to live by, not a burden of rules.

Narrow: Follow Whole 30 guidelines
Wider: Allow for some sugar, dairy, grains, alcohol. Pay close attention to how these foods make me feel.

I need to do a better job of reflecting on the significant life changes that I have made. For example, I no longer add artificial sweeteners to my coffee or tea.

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

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8/6/20 10:01 P

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100 Days of Weight Loss, Day 12: Fuel or Filler?

The task for today is to analyze our food choices and evaluate how those foods really work (or don't) work for us.

I stuck with eating every 3 to 4 hours again today, and I've done well. Almost all of my food was fuel today.

Lunch at 1:45: Burger patty with broccoli and roasted potato wedges
Snack at 4: Peach with a small handful of almonds
Dinner at 7:30: Another burger patty, this time on top of a salad with lettuce, mini sweet peppers, black olives, tomato, a pickle, and half of an avocado, leftover potato wedges from lunch

I'd say 95% of this was fuel. I had a few too many potato wedges at lunch, but I still managed to save some for dinner, and that's a pretty big win for me. The peach was huge and incredibly good. It felt really decadent, in that summer time, peach juice dripping off your chin sorta way... Adding the handful of almonds helped make this a satisfying snack.

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


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8/6/20 9:50 P

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I love "DO IT ANYWAY!" It's like a battle cry!

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


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8/6/20 8:47 A

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Day 3 - Do it anyway

Committed means do it anyway.

To improve commitment, learn to focus on your actions, not just feelings. On days I'm not in the mood, tell myself to do it anyway.

If I'm really committed to my goals, I'll make these choices NO MATTER WHAT, regardless of whether I feel like it or not. Each day, I will take a few steps that will move me forward, even if I don't feel like it.

When I'm truly committed, I DO IT ANYWAY!

Today:
- I will go to the grocery store to get the items I need to stick to the meal plan. I also completed Day 3 reading/tasks.
- It feels powerful o accomplish a goal using "NO MATTER WHAT"
- Today's actions include: drinking my water, going to the store, and going for a short walk.

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

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8/5/20 11:00 P

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100 Days of Weight Loss, Day 11: Two Purposes of Food

In today's lesson, Spangle tells us the two purposes of food are 1, to fuel your body and 2, to appreciate flavors. Today focuses more on the first part.

"Each time you eat something, write down the time that you ate it. Include all your snacks and meals."
- Vegetable soup and grapes around noon
- Banana and almond butter 3PM
- Salad and sweet potato around 6:45 PM

Huh.

The advice offered in this lesson is to schedule your "fuel intake" for every 3 to 4 hours. I am a big believer in Intermittent Fasting, and yet, look at what happened today... I kinda combined the two methods. I have a decent fast from overnight to noon, and then during waking hours, I eat (reasonably!) every 3 to 4 hours.... I've also tried to make sure that my eating isn't any more often than that. During the last several months, I felt like I needed to be eating almost constantly. So especially Monday and Tuesday, I had to look at the clock and tell myself, wait another hour... It has helped.

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


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8/5/20 8:56 A

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Day 2 - Interested or Committed?

Interested means I depend on seeing results to keep me on target.

Committed means "NO MATTER WHAT!" - Rather than depending on results to help me stay on track, I work on keeping my motivation strong, knowing that results will follow.

I MUST STRIVE TO BE COMMITTED TO MY HEALTH!

No matter what, I can stay with my goals regardless of my daily challenges. I will take time each day to reflect on the positive changes and choices I've made.

Today I took the 5-10 minutes to read this encouragement and reflect on the changes I can implement.

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

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8/2/20 11:51 P

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Day 20 August 2, 2020

Half-off Special

This was another exercise that I just didnt want to do. However, Ive been telling myself to keep an open mind throughout this book. Im really glad I did. Here are the foods I reduced by half:

Granola
Milk
Pancakes
Sandwich
Ravioli

The one that had the biggest effect was the ravioli. I knew that only half of my regular amount of ravioli wouldnt fill me up, so what was I going to do? Well, I added some tomato sauce. (Believe it or not, I love ravioli plain.) I put in some spinach, cheese, and flaxseed. It looked terrible, but it was so delicious and much healthier than plain ravioli.

This was a great exercise for me. I need to continue to experiment with food so I can make healthier combinations and choices.

Edited by: ATHLETELORI at: 8/2/2020 (23:52)
Lori
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Motivation gets you going. Discipline keeps you growing.


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8/2/20 10:59 P

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100 Days of Weight Loss, Day 10: Appreciate Good Support

I have a much easier time accepting compliments here on Spark than I do in real life... I do truly value and appreciate every comment, every Goodie, every time someone reads my blogs. I could do a better job showing that appreciation. (Part of the problem is that I get emails when there's a comment or Goodie, and so I read those on my phone. But then I blog at my desktop. So... I forget to go back and re-read the comment and write back. Or, I'll think about it, and forget that I only *thought* my reply and didn't actually *send* my reply. I am pretty sure that I have done that to each and every one of you!) (Maybe I should stop reading emails on my phone...)

It has been so long since I've gotten a compliment in person, I wouldn't really know how to react... I really haven't been anywhere for the past several months. I haven't gone back to church since my wedding! (Online services due to the 'rona.) So I guess my wedding was the last time I had to field compliments, and I just did my best to say thank you. I remembered working on this lesson before and how accepting a compliment well is a way of showing respect and appreciation for the person who gave the compliment... So yeah. I just say "thank you."

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


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8/1/20 11:17 P

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This was hard for me. I just usually measure stuff, so I don't do a lot of estimating. I suppose I should work on that skill though because someday I may leave the house and eat out again. The last time I visited my mom, I actually took my food scale with me! Seriously!

Anyway, I did work on my estimates, and I am getting pretty good at it. I think I need to be careful if I estimate calorie-dense foods such as granola. That's where I can end up eating a lot more calories than I mean to. However, I'm not too worried about estimating how many baby carrots I eat. (I actually estimate those pretty accurately anyway.)


Lori
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Motivation gets you going. Discipline keeps you growing.


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7/30/20 11:13 P

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100 Days of Weight Loss, Day 9: Here's What I Want

Another lesson to help us clarify what we need from our support system. I'm just going to copy/paste the quiz from the journal, mark the responses that apply to me, and add notes where needed. Really tired tonight, so just doing this for the motivational boost of getting it "done."

1. If you see me eating something thats not on my diet plan:
_X_ Ask me, Should you be eating that?
_X_ Ignore it entirely
_X_ Ask me if Ive had a bad day
_X_ Give me a hug

All of these responses work for me. Especially on Whole30. I normally would NOT want to be asked, "should you be eating that?" But on a Whole30, sure, ask! Because it's probably something I *can* have, OR, it's a definite cry for help and the struggle is real...

2. When Im making progress, such as losing weight:
_X_ Compliment me on how I look
___ Praise me in front of others
___ Never comment on my progress in front of others
_X_ Give me non-food gifts or rewards

I like getting small gifts, and I would like to receive compliments on my appearance. I do NOT want praise or comments in front of others, unless I bring it up first. I was getting a couple "omg, you look soooo good!" comments from my mom and my aunt, and it made me feel like crap because *I* knew I had gained weight. So they meant well, but it was not helpful at all. But if I were to bring it up, I wouldn't mind talking about it or answering questions. Although one of my problems with being on Whole30 is that after the hard part (the first 10 days), I get really self-righteous... (You'll see.)

3. When Im struggling or gaining weight:
_X_ Tell me you notice and really care about my struggle
___ Ignore it entirely
_X_ Hug me and show me extra affection
_X_ Ask me how you can help

I don't think I want my close loved ones to ignore when I'm gaining or struggling... That's kinda how everyone reacts now anyway. No one notices. I would be interested to see what them noticing is like. Oh, but I have some SparkFriends who notice, and I always appreciate a comment or a Goodie. Anything that makes me feel like I'm not so alone.

4. When Im making progress you cant see (such as improving my self-esteem):
_X_ Ask me how my efforts are going
_X_ Compliment me on how I look
___ Ignore my efforts and my changes
_X_ Give me non-food gifts or rewards

I would really love this kind of attention, in private! I really struggle with my self-esteem and depression, so it means a lot when people notice the positive changes and encourage me.

5. When Ive maintained my weight (even though I may still want to lose more):
_X_ Tell me you are proud of my current efforts
___ Ignore the subject entirely
_X_ Ask me if Im struggling or feeling discouraged
_X_ Compliment me on my looks and my efforts

Anything to help keep my spirits up is helpful.

What I've learned from this lesson (this time around), is that I really don't like being ignored. I want my family to notice things going on in my life. I don't really know how to communicate that with them, but I'll make an effort to talk about it with my husband. He really is my biggest cheerleader, and if I tell him I need help: I'll get it.

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


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7/28/20 5:41 P

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100 Days of Weight Loss, Day 8: Help Me, Please...

Today's lesson is about training your support group. How do you want to be helped? How do you NOT want to be helped?

Things that are helpful...

Mr. Mermaid is always very supportive. He thinks I can do anything, and that's really helpful. Every other time I've done Whole30, he'll do Whole30 with me, at the house. He'll get snacks or his work lunch on his own, so I never have to deal with non-compliant food in the house. That is insanely helpful. (Although I think this time, he's going to commit and do the full program. I hope so; it would help him.)

My mom is much more understanding of the program now. She has seen how much it helps me, so having her support helps. She doesn't make me feel weird about bringing my own food anymore.

Things that are not helpful...

Don't give in when I start whining about food! I'll refresh this with Mr. Mermaid... But I know the cravings will get bad, and I will get cranky. He is not to give in to these demands! The best cure is to go on a drive and get good gas station snacks: sparkly water and cashews.

This lesson also helped me realize that I am not being the best helper to others in my life. My dad has chronic kidney disease, and he drinks way too much soda. It drives me nuts. It's like watching someone commit slow suicide. But I'm not helping him by losing my temper and nagging every day.

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


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7/28/20 5:08 P

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Welcome back, Gretchen!

100 Days of Weight Loss, Day 7: I Can Do It!

- I wrote "I Can Do It" on a simple index card and put it on my bulletin board, right over my computer.

- I'll tell myself I Can Do It ten times with emoticons...
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Support phrases...
- I can do it because I've lost weight before. I can do it again.
- I can do it because it's important to me.
- I can do it because I won't quit.

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


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7/27/20 3:19 P

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Hi Gretchen!

Thanks for joining us! I like your 10 reasons. I have given up too many times to count, but I have also committed to making small, healthy changes. I'm looking forward to reading more of your posts about the book.

Lori
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Motivation gets you going. Discipline keeps you growing.


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7/27/20 11:50 A

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Read this book thru once, but stopped tracking exercises in my notebook. Starting over to see what else I can learn.

My 10 reasons I want to lose weight:
- Make everything easier
- Wear "normal" size clothes
- Be example for my family so we can all be healthier
- Reduce bad/increase good cholesterol
- Lower/Maintain blood sugar
- Eliminate medications
- Less aches and pains
- Live a long life
- Be strong
- Able to be more active

My past does NOT determine my future!

I used to not follow-thru and give up on diet/exercise/wellness plans, but now I am committed to making small, healthy, positive changes in my life.

~Gretchen

I can do all things through Christ who strengthens me.
Phil.4:13

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7/26/20 11:02 P

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My Day 6 entry is over on my blog. I started doing some preemptive Whole30 trouble-shooting, and then I realized, hey, this is "Protecting My Program!" But I don't want to copy/paste the whole thing because it's kinda long... Just posting here for the accountability. Day 6: Done!

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


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7/25/20 8:45 P

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You are both so inspiring with this 100 days of weight loss. I'm learning so much by proxy. My husband was raised to never waste food and I wasn't, so we sometimes have conflict in what we are teaching our children. We are both emotional or * reward/celebration* eaters, and trying to work through that is challenging. Just learning from both of you is great. Lori, that binge sounds like major progress! I agree, somethings I can't have in my house because they'll just be gone, so I don't let it in the door. Congratulations to both of you for the insight, and I love hearing the discussion!



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7/25/20 7:29 P

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Day 18 July 25, 2020

Retrain Eating Habits

I don't want to be a member of the Always Clean Your Plate club or the Never Clean Your Plate club. I just want to eat healthy meals and try not to waste food.


Lori
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Motivation gets you going. Discipline keeps you growing.


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7/24/20 9:38 P

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Thanks for the encouragement Mermaid!

Day 17 July 24, 2020

Dont waist food
I didnt think I was going to do this exercise. However, tonight I had some green beans. I love raw green beans. (Weird, I know.) I was excited about having them. Unfortunately, they were terrible! Im not sure why. I was trying to choke them down because I didnt want to waste food. Then I realized that even though they were healthy, I didnt need to eat them. Why should I eat something that tastes terrible? Maybe there was a reason they didnt taste right to me. Maybe something wasnt right with them. Anyway, I didnt eat them. I threw them out. I do feel a little guilty, but not much.

I try not to waste food. I dont have a lot of excess food in the house. Meal planning helps with that. When I have extra food at a meal, I save it for later. I never feel pressure to clean my plate. Actually, I guess when Im getting full and I still have a couple of bites left, then I feel some pressure to eat the food, because its not enough to store for later. I need to work on that.


Lori
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Motivation gets you going. Discipline keeps you growing.


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7/23/20 6:17 P

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I like that Spangle acknowledges that we binge because it works. Beck left a really bad taste in my mouth and made me feel guilty, wrong, and bad. Spangle makes me feel heard and understood. Absolutely, food can be comforting, and that's not always a bad thing. Food connects us with our ancestors and also with our present. The problem arises when we use food as our main comforter, when we abuse food, when we use food to numb. It's like any other medication that you can overuse.

I'm sorry about your headaches. I certainly know how that feels...

And great job handling your binge! A binge on nutritious food is at least somewhat beneficial, and it's usually pretty quick! Waaaaay better than a box of crackers.

You're doing great, Lori!

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


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7/23/20 3:12 P

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Day 15 July 18 20
First two bites

I had a hard time with this. I don't like to throw away food. Finally, I figured it out. I took two bites of a chocolate protein bar and gave the rest to my son. I concentrated on the flavor. Chocolate is just so wonderful. I often have a bag of Ghirardelli dark chocolate squares in the house. It's a nice chocolate treat for 60 calories. It's about two bites, so I don't need to throw anything away when I have those! I will try to remember this exercise though and work on eating mindfully.

Day 16 July 23, 2020
Nurturing Food

I had three bites of a protein bar. It was good. I may start cutting my protein bars in half because of these exercises. It felt so good to have the chocolate. There are some cravings I can indulge in responsibly, others I cannot. I no longer have crackers in the house, because I generally eat an ENTIRE BOX of crackers in one sitting. For now, it's just easier not to have those in the house.

I'm not sure how I feel about this exercise. Spangle seems to allow some emotional eating, but Beck seems against it. How do I feel about it? I don't know.

A couple of days ago, I had a small binge. I was in pain and so frustrated with a bad headache that I had all day. I'm supposed to be getting an MRI because of the headaches and some other symptoms, but I haven't been able to get it yet because of the virus. (I'm hoping I can go soon.)

However, that night, I was just overwhelmed and said "F*** it." I ended up eating yogurt and two protein bars. It was approximately a 500 calorie binge. The only thing that helped was that my challenge group has a challenge this week about not reaching for empty calorie foods, so I didn't grab cookies because I didn't want to mess that up. So, there is a way to get through to me when I am an angry, snack craving monster. I'm going to try the 2 bites thing next time, plus I will try and find something help me calm down.

Edited by: ATHLETELORI at: 7/23/2020 (15:12)
Lori
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Motivation gets you going. Discipline keeps you growing.


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ATHLETELORI's Photo ATHLETELORI Posts: 1,961
7/23/20 3:03 P

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Day 14 July 17, 2020
My favorite snacks

Celery and hummus
Snap peas and hummus
Carrots and hummus
Apple and cheese
Protein bar
Banana and milk
Yogurt and granola
Yogurt and flax seed
Yogurt and mini chocolate chips


Lori
Central Daylight Time, US.
Motivation gets you going. Discipline keeps you growing.


 current weight: 298.6 
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MERMAIDLIFE's Photo MERMAIDLIFE Posts: 1,298
7/22/20 10:57 P

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100 Days of Weight Loss, Day 5: Magic Notebook

I have used the Magic Notebook before, and it does work pretty well for me.

I'm finding that a lot already... That each day represents a tool I used to use and then for some reason, put away. I like the Magic Notebook idea. I have a notepad app on my phone, and when I'm doing Magic Notebook, I just have one page for cravings. I don't go into a lot of detail when I write about it though. (Maybe I should, to help track triggers?) What usually happens is, I jot it down, tell myself I can have that food sometime later, and then I do something else. It really does help to get the craving out of my head. It's especially useful for food commercials on TV!

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


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7/22/20 9:46 P

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Great observations, Lori! I go through spurts of being really productive and then really lazy... During my last really productive week, I switched from keeping a to-do list to an already-done list. It was basically just keeping rough track of what I did in each hour. I'm trying to treat my "housewife" duties more like a real job. I was really amazed at how much more productive I was, just by switching my thinking around. I wasn't staring at a list of things that had to be done. I was just doing the chores I wanted to do, and then filling in what I had done, kinda giving myself credit for them, I guess. I really need to do it again because it was pretty awesome!

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
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7/20/20 10:27 P

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Day 13 July 16, 2020

I started following a schedule two weeks ago because of a challenge Im doing. I was NOT happy that a schedule was part of the challenge. I thought it was silly and that I was fine without having one. However, I have a tremendous amount of respect for the women who have created the challenge, so I figured I would give it a shot.

Well, surprise, surprise! I LOVE having a schedule. It makes my life so much easier. It has made all the difference in committing to an exercise routine. I dont debate whether I should exercise. I just do it. Plus, since my meals and snacks are scheduled, I dont think about food all day long. This is really a nice benefit that I didnt expect.

I have no idea why I was so resistant to a schedule before. I can easily be flexible when I need to be and make adjustments. This is a really good example of why I need to be open to new ideas about how to be healthy.

Today, I stuck to my eating schedule except for my evening snack. I exercised later than usual, so I had that snack later.


Lori
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Motivation gets you going. Discipline keeps you growing.


 current weight: 298.6 
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ATHLETELORI's Photo ATHLETELORI Posts: 1,961
7/20/20 6:16 P

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I get the Ghirardelli 72% squares. I should try the 86%.

Lori
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Motivation gets you going. Discipline keeps you growing.


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MERMAIDLIFE's Photo MERMAIDLIFE Posts: 1,298
7/20/20 5:25 P

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What are your favorite dark chocolates? I like the Ghirardelli 86% squares. It's probably the only chocolate I can't binge on. Oh, I can overeat it... But I can't binge it. It's too rich and too dark!

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
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79PODGIRL's Photo 79PODGIRL Posts: 1,333
7/20/20 11:07 A

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I think dark chocolate is a great fuel and delicious food. I can have a hard time knowing when I'm being supportive of myself, or being restrictive, and if I get too restrictive, it boomerangs, on me and I want to eat everything. No good! I love how you're exploring what works for you with so much compassion for yourself. I have taken up parts of the Eat To Live philosophy, which is a pound of fresh veggies and a cup of beans daily. This helps fill me up so much and helps with my micronutrients, that my cravings are different and more manageable. I think once you find what works for you it's amazing. Sour Dough bread is my weakness, but I recently learned that gluten intolerance is the root of some of my digestive issues, so until I can find a REALLY good gluten-free sourdough, it's off the table for me. I love your idea of keeping one of those foods.



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7/19/20 9:05 P

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Day 12 July 15, 2020

Fuel or Filler

The only filler food I had today was dark chocolate, and Im okay with that. Dark chocolate has some good qualities, so maybe it doesnt even count as filler food. I do eat Italian bread and white pasta on occasion. Maybe Ill compromise. Ill keep the Italian bread but try to eat whole wheat pasta instead of white.


Lori
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Motivation gets you going. Discipline keeps you growing.


 current weight: 298.6 
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7/18/20 11:33 P

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Day 11 July 14, 2020

Two purposes of food: fuel and flavor

I try to find foods that I love that are healthy. I'm not perfect with that, but I'm getting better. I really enjoy Fuji apples. They are a healthy snack and the flavor is just awesome.

I already have a schedule that I try my best to follow. I have some medical issues right now and a sleep disorder, so I sleep more than the average person. Scheduling meals and snacks helps to keep me from getting too hungry. I plan meals for the week and then in the morning plan my specific foods for the day. I give myself some room to change my mind.

11:00 am Wake up
12:00 am Breakfast
12:30 pm Spark
1:00 pm Work
3:00 pm Lunch
5:00 pm Snack
6:00 pm Exercise
7:00 pm Dinner
8:00 pm Relax/Socialize
9:30 pm Snack
12:00 am Bedtime

Edited by: ATHLETELORI at: 7/18/2020 (23:36)
Lori
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Motivation gets you going. Discipline keeps you growing.


 current weight: 298.6 
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7/17/20 4:57 P

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Days 8-10:

How I ask people to support me:
Feel free to say something encouraging.
Please dont nag me.

My favorite reply to compliments:
Thank you! I appreciate your support.


Lori
Central Daylight Time, US.
Motivation gets you going. Discipline keeps you growing.


 current weight: 298.6 
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7/16/20 11:01 P

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Day 4: Boundaries, Not Diets

The task for today is to create a Narrow Road version of your diet plan as well as a Wide Road version.

This gave me a lot of anxiety today because I'm struggling most with food right now. I'm not really sure how I want to proceed with the whole diet thing for now, and I literally just realized, I need to make a decision and commit (there's that word again!) to something soon... But, I didn't want to get hung up on this one day and let it stall me for a week, so I did this one the old fashioned way, with pen and paper.

As soon as I started writing, it was really easy! I only have a few guidelines for right now, while I'm still deciding on my future food program, but I feel like this is a great start. I know I can always come back and re-do this day once I make some decisions.

NARROW
- 16 hours fasting
- 12 cups water
- 4 minutes on bike, every day
- Fewer than 50 g net carbs
- Stay active with household chores

WIDE
-12 hours fasting
- 8 cups water
- 4 minutes on bike, 6 days a week
- Stay within SparkPeople calorie goal*
- Mindful rest

*Yes, I know it's weird to count carbs one day and calories the next. This is my way of not going totally off the rails if I don't stick to keto on any given day.

I'm proud of myself for getting this done today and not letting it drive me nuts.


"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
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7/16/20 5:09 P

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Day 7 July 12, 2020
How Do I Know I Will Succeed?

This is a novel idea for me. Im often reminded on SparkPeople and other places to remind myself why I want to get healthy. This exercise has helped me realize why I will succeed. Brilliant! This is going up on the fridge on my vision board.

I WILL do it because:
Im determined.
Im focused.
I have a great plan, a plan B, and other backup plans. Hardison usually dies in plan M. (TV show reference)
I have a well thought out schedule.
I have the support of family and friends.
I am motivated (new goals on the fridge!)
I am disciplined.
I have already come this far.
I have educated myself about nutrition and fitness and learned what works for me through trial and error.
I learn from my mistakes and ask for help when Im struggling.

Edited by: ATHLETELORI at: 7/16/2020 (17:10)
Lori
Central Daylight Time, US.
Motivation gets you going. Discipline keeps you growing.


 current weight: 298.6 
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7/15/20 10:26 P

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PODGIRL: You can't be late to this! This is totally self-paced, independent study. We just like to share here because we can learn so much from others. Last year, I followed along for a good six months, just reading what everyone else said, until I was ready to pick up the book on my own. Just start whenever you're ready, whenever that may be!

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
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7/15/20 10:24 P

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Day 3: Do It Anyway

I woke up this morning with a migraine, and I spent most of the day not feeling like doing anything. And then... I did it anyway. I asked myself if I was interested or committed, and then I got up, and got a few things done.

This was after I had already made some poor food choices... But "I used to let a few poor decisions wreck my day, but now I try to correct my course as soon as I can." (The beauty of "I used to..." is that you can pull that trick out of the bag any time you need it. Even if it's 11:30 at night, and you've done nothing but make bad choices. You've got 30 minutes to save it!)

Around 5 PM, I decided enough was enough, and I was going to do my best to be positive for the rest of the day. I did my 4 minutes on the bike. I cooked a healthy meal. I cleaned the kitchen. Now I'm blogging. I did it anyway!

I do find that I have to twist this lesson a little to make it work for me. One of my negative self-talk bits is, "Your feelings don't matter. No one needs to ask me how I feel. How I feel doesn't matter!" So that's not helpful. My feelings DO matter. How I feel DOES matter. So to keep this "do it anyway" thing from becoming something negative that I use to beat myself up with, I need to acknowledge my feelings. "I know you don't feel like doing this, but if you do it anyway, you'll be glad that you did." "Can you just do the bare minimum to get it done?" "If you do it anyway this time, it'll be easier next time."

I noticed that especially with cleaning the kitchen tonight. I started with the bare minimum (dishes). And then I talked myself into cleaning the rest of it by reminding myself how much I love the sight of my clean kitchen. There are a lot of things we don't like to do, but we like the results of those things. Like cleaning the kitchen, vacuuming, folding laundry... I don't like doing those chores, but I like clean counters, clean carpets, and I love being able to find clean clothes in the morning. I am assuming that having a healthy body will be the same way. I may not like eating healthy or working out, but I'm going to love being able to do all the things you can do with a healthy functioning body!

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
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ATHLETELORI's Photo ATHLETELORI Posts: 1,961
7/15/20 7:53 P

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Day 6 July 11, 2020

Evil Ben
My son is usually very supportive of my quest for a healthy lifestyle, but just for today, Im going to have him offer me tempting foods. That way I can practice saying, Not just yet; Im going to wait a little while.

Three places/times Im tempted to overeat:

Moms house
Bank calories
Bring food scale to measure food
Bring my cup and water enhancer to avoid soda
Have ice cream only if I have the room for it in my calorie budget

Shopping day
Plan my meals and snacks so Im not tempted to eat everything I bought
Have a snack that feels indulgent but is still on my plan (such as a square of dark chocolate)

Bedtime
Eat healthy foods during the day so Im not hungry at night
Have a protein snack ready in case my blood sugar is on the low side

How I protected my program at all costs
I walked 2 miles outside when it was hot and humid.
I wanted to eat a lot of my evening snack, but I had a piece of dark chocolate and closed the kitchen.


Lori
Central Daylight Time, US.
Motivation gets you going. Discipline keeps you growing.


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7/15/20 7:50 P

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Day 5 July 10, 2020

Later, Gater
(This is my post for delaying some foods.)

Chocolate: Eat a protein bar as one of my snacks later.
Pizza: Next week sometime. Make room for it once a week.
Coffee: Tomorrow. Get some water now.

I know this technique of delaying food works. I seldomly drink soda anymore. I dont crave fast food. The more I eat healthy food, the more I crave it.


Edited by: ATHLETELORI at: 7/15/2020 (19:51)
Lori
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Motivation gets you going. Discipline keeps you growing.


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7/15/20 7:49 P

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You're not late. You are right on time!

Lori
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Motivation gets you going. Discipline keeps you growing.


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79PODGIRL's Photo 79PODGIRL Posts: 1,333
7/15/20 3:03 P

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Okay, I want to participate but I get a little overwhelmed on SP, I'm only on like 2 teams and committed to tracking my every bite and exercise. I will try to keep up because this sounds so valuable and inspiring! Sorry for being late to the game!



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7/14/20 11:25 P

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Day 2: Interested or Committed?

This is a good Spangle lesson, and it's definitely something I've been struggling with lately. It's just a hard time to be prioritizing weight loss. You could certainly make the argument that focusing on our health is more important than ever right now... I think I would agree with that statement... But it doesn't make it any easier.

I know ONE person who isn't struggling right now, and that's my aunt. She had a few recent health scares, and she just COMMITTED to WW. It was like a switch got flipped. She fully embraced the program, and she's doing great. Counting her points is the one thing she feels like she has control over in life, and she's fully committed to it.

I'm just not there yet. But I want to be.

I know that isn't really the desired outcome for today's lesson, but it's the best I can do. I *want* to be committed. I am more than interested. I know that I want to feel that commitment about my health again, and I am working on that. So, I'm going to count that as positive progress.

I have gotten on the recumbent bike for the past three days. I even got on it twice today. (4 minutes in the morning, 2 in the afternoon.) I know that just a few minutes, for just a few days is the smallest of baby steps, but it's what I've got right now, and I'm ridiculously proud of that. And I'm even looking forward to it! Like, tomorrow morning, I GET to ride my bike for another 4 minutes.

Today, I had every intention and I planned ahead to make better food choices. And... it didn't quite happen. But I've got this bike thing going for me right now, and that's what I'm going to focus on. If I can COMMIT to the bike, and I'm INTERESTED in better food choices... Then eventually, I know I can commit to more healthy things. I'm choosing to give myself grace and credit right now. I'm choosing to be proud of myself, and I'm using that to boost my self-talk.

Just thinking about it in terms of commitment versus interest is helpful. It's helping to change the way I think about my choices.

I'm not committed yet. But I know I will be. Soon.

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
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7/14/20 6:22 P

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Day 4 July 9, 2020
Narrow road
30+ exercise daily
1 days a week of high-intensity cardio
Stretching/yoga daily
Less than 2000 calories
5 freggies
Less than 2400 mg Sodium
Wide road
20 minutes of exercise
Dont worry about intensity
Yoga 2x week
Less than 2400 calories
3 freggies
Ignore sodium for a day or two


Lori
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Motivation gets you going. Discipline keeps you growing.


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7/14/20 6:21 P

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Day 3 July 8, 2020
Today, I didnt want to do anything. My allergies were horrible, and I just wanted to sleep and eat. Instead, I:
Ate within my calorie range
Ate four freggies
Did my strength and yoga routines
Did a little cleaning


Lori
Central Daylight Time, US.
Motivation gets you going. Discipline keeps you growing.


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7/13/20 4:04 P

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I was just posting my stuff on the Spangle team, but I'll post here too if that is okay. It will help me be accountable.

Day 1: July 6, 2020

I used to quit trying to live a healthy lifestyle when I get stressed out, but now I keep going and reach out to my friends when I need support.

I used to avoid exercising, but now I have it scheduled for every day. (One day is a restful day of light yoga.)

I used to think that I hated fruits and vegetables, but Im learning that there are a lot of them that I really love.

I used to think that couldnt control my junk food cravings, but now I have a few different strategies to keep my cravings under control.

Day 2- July 7, 2020

I am committed to my healthy lifestyle. I will fight to stay on track. If I get off track for any reason, I will get back on my plan ASAP.

Today, my allergies were bothering me, and it was hot and humid out. I didnt really want to exercise, but not exercising is no longer an option. Its an everyday event for me. I got on the treadmill instead of walking outside.

Edited by: ATHLETELORI at: 7/13/2020 (16:04)
Lori
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Motivation gets you going. Discipline keeps you growing.


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7/12/20 11:20 P

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100 Days of Weight Loss, Day 1: I Used to Be That Way...

Day 1 is intimidating for me. I've spent the last week thinking, "I used to be that way..." and then choosing the old behavior anyway. It's hard to change; it's hard to grow.

- I used to numb myself with food... but now, I try to figure out what I'm feeling and address it in healthier ways.
- I used to spend hours on the couch... but now, I find better ways to occupy my time.
- I used to feel helpless... but now, I feel like I can do it.
- I used to keep things bottled up... but now, I open up and ask for help.
- I used to use food for all sorts of things... but now, I use food more appropriately.
- I used to be really hateful to myself... but now, I speak to myself with kindness and acceptance.
- I used to be really self-conscious about any sort of self-help thing... but now, I embrace whatever works!

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
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7/6/20 11:11 P

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100 Days of Weight Loss, Day 0: Welcome/Introduction

I just wanted to get this knocked out real quick tonight. I used to skim over the intro parts of these kinda books, but they're pretty important. You lay a lot of groundwork.

Step One: Pick a Diet
I'm taking a slow roll with this... I know that I want to follow a more whole foods based keto approach. (Because whole foods keto is also budget keto...) But for this week (short term goal), my focus is just on eating more mindfully. I'm trying to calm my binge mentality. The rest of the month will be fewer and fewer carbs, and utilizing meal replacement shakes for dinner.

Step Two: Do your plan for 100 Days
Well... I reserve the right to tweak my plan at any time... But, yes, I can commit to a more carb-conscious lifestyle for 100 days because I've done it before! And from experience, I know that it agrees with me very well.

Step Three: Track Your Progress
I have a chart that track my weight loss goal. I use stickers on my calendar every day that I exercise. And I keep track of my 100 DWL progress on my calendar, too. (And all of these tracking things really do help! I forgot about the power of a good streak.) I also really like how this book is structured into groups of 10, and I plan on celebrating each one!

Create a Vision of the Future: Create a list of at least 10 reasons why you want to lose weight and maintain your success.

1. I need to be healthier, just to be responsible for my own health.
2. I need to be healthier, in order to better serve my parents.
3. I need to be healthier, to be a better partner and wife, to be equally yoked.
4. I want to be an active person. I want to garden, hike, travel.
5. I want to be more confident.
6. I want to be a more involved person. I want to serve in my church and in my community.
7. I want to like my clothes and shoes.
8. I want to go to events. Sports, concerts, plays.
9. I want to be more employable.
10. More sex positions. (Oh yeah, I went there.)

"THIS is why I'm doing the 100 days program and I'm sticking with my plan!"

(Will print this and put it on my bulletin board. I also have a copy in my phone.)

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
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7/5/20 3:01 P

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Following!

~Sonia

Grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.


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7/5/20 12:49 P

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Welcome to our discussion about Linda Spangle's book, 100 Days of Weight Loss!

Whether it's your first time reading this book or your tenth time, all readers are welcome. There is very little method to our madness here... Just post your thoughts about whatever day you're on. Our purpose here is to support one another on our process through the book, no matter where we are in that process.

Some lessons in this book are really easy, and you'll be able to knock them out day after day, one after another. Some of the lessons hit a little deeper and require more time to sort out. That's okay! We are not on a schedule here. The important thing is to keep going! When you finish a day, post it here, and share your spark!

RESOURCES

There is a great team here on SparkPeople dedicated to this book. Sometimes, it helpful to read a whole bunch of other responses when you need some ideas. Spangle herself is a member of this community.
www.sparkpeople.com/myspark/groups_i
nd
ividual.asp?gid=21194


There is a journal available online, for free. The link to the PDF of the journal is available here:
www.weightlossjoy.com/wp-content/upl
oa
ds/2014/06/100DaysJournal.pdf


There are also a lot of free resources available at Linda Spangle's website: www.weightlossjoy.com

It IS recommended that you purchase a copy of the book. (It's possible to follow along using just the free journal, but the book usually provides some helpful explanations.) You can purchase the book directly from Linda Spangle's website, from Amazon, used from eBay, or check your local booksellers and/or library.

"I don't think that loving yourself is a choice. I think that it's a decision that has to be made for survival." ~ Lizzo

My WHY is ME.


 current weight: 413.2 
431.6
422.45
413.3
404.15
395
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