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IMEMINE1's Photo IMEMINE1 Posts: 9,457
3/20/20 8:49 A

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Day 7.
I am catching up on everything since the Virus I am laid off as schools are closed.
We don't keep a junk foods in the house as a rule, but do buy cookies or snacks occasionally.
But, since my DH is gaining too much weight it is a definite NONO.
We also haven't been eating out (trying to save money) but now that will be easier since most if not all places have to close.
I read my cards
I read other cards as needed
I ate slowly,sitting down and noticed every biye
I gave myself credit
I made changes at home and at work
(even before this happened)

Donna
Lehighton, Pa
BLC 27-to-43
Powerful Prism Panther team
W,J,R&G

Focus....Eat right & keep moving!!
Eastern time




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AURA18's Photo AURA18 Posts: 11,692
3/8/20 9:46 P

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Day 7 Arranging environment - ongoing task - keep triggers out of my sight and out of mind. Most nutritious foods are at eye level in my pantry and fridge.
Freezer is full of green vegetables and single servings of cooked protein.

Spark Coach Daily Visualization
"Imagine yourself at the grocery store checkout with a cart full of healthy groceries. How does it make you feel to know that you're making the best possible food choices for yourself and your family? Remember that feeling the next time you think about buying a tempting food."
u.nu/mbkh "Get healthy by changing up your kitchen"

Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,536)
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3/8/20 4:54 P

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This is so important.

We had a friend for lunch today and I have just eaten the left-over dessert! Enough said.

As soon as I put the chocolate out of sight, it helped me to not eat it.

We don't keep crisps in the house, and only dark chocolate (which is not something I can eat much of).

But when the snacks do come in, it is very, very hard to resist.

Did watch some shows on the iPad last night in bed. But put it away to sleep. Back to my plan of keeping it out the bedroom tonight.
Starting another 30-day 'no sweet treats' tomorrow, as I'm really beginning to slip with this one again.

Edited by: SUNSHINE20113 at: 3/8/2020 (16:55)
Sunshine20113
Time zone: GMT (+1) British Summer Time


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JUNEPA's Photo JUNEPA Posts: 14,947
3/8/20 12:42 A

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Day 7 - Arrange your environment


I did this on the first Beck Trek. Completely got rid of all of my trigger binge snack and junk food. Since then ice cream is back, in the basement freezer, and not a problem. I have it with reasonable size desserts, especially apple crisp. Another thing I brought back was peanut butter, because my adult kids complain there are no snacks when they come home to visit. And I thought it would be helpful. Peanut butter has caused a few unplanned snacks, but I also had successes in resisting eating it when I crave it for unplanned snacks, so I am keeping the PB for now. If it gets to be a problem, I will give it to DD next door and tell the other kids to bring their own snacks when they visit.

Edited by: JUNEPA at: 3/8/2020 (01:10)
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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MARITIMER3's Photo MARITIMER3 SparkPoints: (250,571)
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3/7/20 9:37 P

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We switched to smaller dinner plates and dessert bowls several years ago, and this definitely helps me control meal portions.

Snacks are another thing - DH has never been overweight (has to be reminded to eat sometimes), but loves his snacks... chocolate, ice cream, salted nuts and chips. He is pretty good keeping them out of sight, but sometimes I search them out and eat some.

Today I went wedding dress shopping with our youngest daughter and our granddaughter. We went out for lunch later, and I brought half my lunch home to eat later. I was pleased about that, and also at dinner when I made a seasoned, packaged rice dish for DH but did not eat any myself... unfortunately I later shared a piece of his birthday cake. Too sweet, and half-way through I knew I should leave the rest, but I ate it anyway. Good thing was that I had 9 cups of water today.

Gail
Southern Ontario, Canada
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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,893
3/7/20 8:12 P

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Sounds like most of us discovered this technique years ago. Same for me. The quality of the meals we eat at home is superb. It’s the desserts that get me. Right now my DH and I have cleaned up our act and our cupboards. It is much easier than trying to do battle with myself. I’m overwintering in an area that has the most awful restaurants so we only eat home cooking. Not having access to great restaurants has also meant eating healthy meals at home in smaller portions than are usually served in restaurants. I had not thought of this until reading everyone’s comments here but not having restaurants easily available has probably helped me lose 10 pounds on our winter vacation.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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ALIHIKES's Photo ALIHIKES Posts: 6,170
3/7/20 4:52 P

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For me a key part of success is keepong tempting food out of the house, and having plenty of healthy food available. I live alone and am retired so I am in total control of my home environment. I have gotten rid of most tempting treats, and when they are left in my home after a potluck or gift exchange, I either give them away or toss them out. I keep my fridge and pantry pretty well stocked with healthy items, even if sometimes have to throw out items.

And I keep my measurement tools (food scale, measuring cups and spoons) easily available

I am certainly not perfect, but rearranging my environment has been a huge help

Alison


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THE_FAE's Photo THE_FAE Posts: 766
3/7/20 10:41 A

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Last year I got rid of all the tempting foods out of the house.
I started the new year with an "empty slate" and over the year I've worked to refine this environment.
I am a single parent so I can control what comes in the house. except my daughter is almost 18 so she will sometimes bring in snack foods, but she keeps in her room as I've told her that I will be tempted.

I have done pretty well, but occasionally things like crackers and chips or nuts come in when friends and family come and leave it, then I have impulse issues and want to snack absentmindedly on them. grab some and munch.. If I have to make something and then clean up the kitchen afterwards it makes it a bit less tempting.

So, my rearrange is to not bring in the house. To not have foods that I can't just grab and snack. If someone brings it in, I will ask that they take it when they leave. If they won't, I will then try to give away or put in trash. If I really want it, have it out and away from the house. Since I don't go out that often, I won't have that problem.

my treat for the crunchy is the single packet popcorn. it's non gmo and one bag makes a single serving of 100 calories and it's a good portion and I can plan for that.


I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 34,082
3/7/20 10:26 A

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Day 7: Arrange Your Environment

I made a lot of headway in this area a few years ago. I've purged the house of most junk food. For a snack, I'll eat fruit, raw vegetables or popcorn. DW keeps a few items for herself but she keeps it out of view so that I'm not tempted. Since we're retired, the work environment is not an issue.

Edited by: 1DAY-ATA-TIME at: 3/7/2020 (10:27)
Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
FUNLOVEN's Photo FUNLOVEN Posts: 2,926
3/7/20 8:54 A

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DAY 7 ARRANGE MY ENVIRONMENT

I did this back in 2013 when I finally got serious about my weight loss commitment. I am retired so work is not an issue. There are still a few snack items in the cupboard (popcorn for DH, dates and 90% chocolate squares for me, and pistachio nuts for us both). I know that I have not learned yet how to resist temptations when I'm stressed or bored. Time and time again I have proven this to myself! No crackers, chips, sweets (basically any kind of snack food) can usually be in my house. The triggers are unpredictable. I have had crackers and chocolate in the cupboard for weeks without temptation! At other times I may have been found to finish off the entire box or eat several squares of chocolate. I am hoping that this Beck review will help me refocus on overcoming my sabotaging thoughts and strengthen my resistance muscles! I also think I will still keep the few snack items we have, but make a better plan on including them occasionally in my diet. Hopefully this will help ward off cravings.

To-Do List:

__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I ate slowly, sitting down, noticing every bite Some of the time.
__ I gave myself credit when I engaged in helpful dieting behaviors Some of the time.

Note:

DH and I had an outing this afternoon to an Art Fair and then dinner at a restaurant we wanted to try. Our timing was way off, I forgot my RCs at "home", and my diet plan became non-existent. I need to stick to my plan and not let pleasing DH influence me. I really wanted to forget this restaurant until a later date, but he was insistent and I gave up (on everything). Tomorrow will be better!



Edited by: FUNLOVEN at: 3/8/2020 (13:37)
Sue

Michigan - EST

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


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WALKMAMA's Photo WALKMAMA SparkPoints: (37,396)
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3/7/20 8:22 A

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I bring a packed lunch to work everyday. It is not customary for my coworkers to bring food to share so that is not a concern. Buying soda from the vending machine is a problem for me. I buy 1 or 2 drinks per week from it. I toss loose change (coins) into a desk drawer to have on hand for use in the vending machine. I can eliminate trips to the vending machine by getting rid of the coins. I am going to bring all the coins home and I will start emptying accumulated loose change at home instead of at work.

My home arrangements work well. The easy to grab snacks and goodies are stored on lower levels for the kids to grab. At eye-level are the whole foods for cooking meals. When I sit down to eat, the draw of a few crackers goes away. If I am sitting down, might as well slice an apple or make a cheese and cracker plate. Practicing one habit strengthens others!

I will edit my post at the end of the day to update my list.

emoticon I read my Advantages Response Card at least twice
emoticon I read other Response Cards as needed
emoticon I ate slowly, sitting down, noticing every bite every time
emoticon I gave myself credit when I engaged in helpful dieting behaviors every time
emoticon I made changes at home
emoticon I made changes at work -- have a plan for this

Edited by: WALKMAMA at: 3/8/2020 (08:27)
Monica

Central Time Zone
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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3/7/20 3:31 A

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Moving on in the program: Day 7 task is arranging environment so that unhealthy and trigger foods are out of sight and harder to reach, so that they don"t call our name several times a day, and to place healthful options in plain sight.
At home and at work, we can do our best, and we need to request cooperation from people around us.
Dr Beck tells us we don't have to say we are trying to lose weight, it is enough to say we try to eat in a more healthful way. We are entitled to request changes that benefit our health.
This may set off sabotaging thoughts - helpful examples how to counter them at the end of the chapter.

What do you think? How do you do it? How did it go with your family and co-workers?
Please share your experience here!

emoticon I read my Advantages Response Card at least twice
emoticon I read other Response Cards as needed
emoticon I ate slowly, sitting down, noticing every bite Every time - I did great today!
emoticon I gave myself credit when I engaged in helpful dieting behaviors Some of the time
emoticon I made changes at home
__ I made changes at work - already set up

The only food I have at work is my planned packed lunch, and I only go to the kitchen for water.
I set up my home environment in 2015 and the changes are still holding up. At that time, husband, daughter and son were quite cooperative, when I moved certain foods they said OK. Son moved out last summer, even less challenges.
There is one change I made: I eat one square (10 grams) of 90 or 99% dark chocolate after dinner.
Chocolate bars are in a bottom drawer in my room, and they don't bother me when I'm doing well. Now I'm re-building my Beck skills to full strength, and in the past few weeks I ate more than 1 square on many days. So chocolate bars go to the kitchen, and will live in a metal box on a high shelf, which I will open only once per day: when I put my dinner items on the tray, spread all out in front of me. It will make my life easier.

Edited by: KRISZTA11 at: 3/7/2020 (14:40)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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BCHARIE's Photo BCHARIE Posts: 13,645
10/8/19 10:37 A

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I generally have a decent environment. My counter is a clean well organized area and I have a view of my orchids while I eat. I keep a wire tiered basket of fruit on the counter and fill it once a week. It's a colorful reminder to eat healthy. Thing is I get stuck doing the same foods and it gets boring. Not very adventurous. I did try some almonds in a salad the other day to up the fiber. The more I read the better I get so there's hope. LOL


Charie
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SUZYB53's Photo SUZYB53 Posts: 593
10/8/19 10:32 A

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In general I have gotten pretty good with the environment. But I had a major fallback over Jewish New Year. I had bought a large supply of dried fruits and nuts for my family which is traditional for the season. Plus a refrigerator full of other food. I did fine during the visit itself. When family left, I just kept eating sunflower seeds and pumpkin seeds - which I do not usually have in the house. Plus, I was thrown off by having a lot of extra things in the fridge. This in itself was not a problem - but it just made it harder for me to calibrate my own eating when there was so much food around.

Lesson learned: When the guests leave, make sure that they take the special foods with them. If they don't want the extras, I need to suck it up and through things out....or give it to a neighbor or friend.



Edited by: SUZYB53 at: 10/8/2019 (10:33)
This turtle is to remind myself that slow but steady wins the race.


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 641
10/8/19 7:56 A

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I read all of this on time, but forgot to post. I moved my cookies in the cabinet, which seem to be my downfall. It is amazing to me that just that small act (out of the sight, out of mind)
really works for me.

It is never too late to become who you always wanted to be.


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JUNEPA's Photo JUNEPA Posts: 14,947
10/7/19 10:31 P

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Day 7 - Arrange Your Environment

I did this on the first Beck Trek - no more peanut butter, nutella, granola bars, crackers, salted nuts, almond bark, ice cream.

Now I have let ice cream back into the basement freezer but usually only eat it with apple crisps.

I decided on August 7 that I wouldn't eat nuts for a few months, because even though they are healthy, they increase the calorie count because of their fat content, DH likes pecans for snacks, I asked him to put them in the cupboard instead of on the counter and I cleared all my nuts off the counter (walnuts, hazelnuts, pistachios). Now that I am through wanting to snack on nuts as I used to every day, the pecans are back on the counter, and that's okay.

Today's To-Do List

-- I read my reasons to lose weight (and other Response Cards as needed)
-- I ate everything slowly and mindfully while sitting down - most of the time
------ I need to do better with sitting down all of the time, lately it has been eating fruit while standing up - because I am fighting a cold and I am eating oranges - but I can still sit down and I should
-- I arranged my work and home environments to meet my diet needs
-- I gave myself credit for these things, and for (some repeat actions, all deserving credit)
#1 eating home-cooked non-processed food meals #2 Not snacking this afternoon when I felt like it #3 Looking through some recipe books for healthy recipes




Edited by: JUNEPA at: 10/8/2019 (22:34)
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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SUSAN_CDN's Photo SUSAN_CDN Posts: 783
10/7/19 10:24 P

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I moved the Girl Guide cookies we just bought to my husband's cupboard. During a previous challenge I asked my husband if I could put the treats he likes to eat into a separate cupboard, on a high shelf, so they are not tempting me, and he had no problem with that. He used to buy butter tarts and leave them on the counter and they were difficult to resist. Now they go into "his" cupboard (not my food!). I just checked and right now there are 4 stale butter tarts in there. Those tarts would not have gone stale if he had left them on the counter...I would have helped him eat them. My husband's cupboard is one that I seldom have to go into, so it has been working out great.

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IMEMINE1's Photo IMEMINE1 Posts: 9,457
10/7/19 9:21 P

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I pretty much don't buy a lot of junk foods to bring in the house because I would eat them.
Ice cream is my favorite thing to eat. I usually don't keep it in the house either.
When I worked at Wal mart, in the deli, we were nit allowed anything, not even water unless you were on a break or lunch. I actually lost too much weight. Plus got sick.
I am now going back to school bus driving so there is always food around and it will be a challenge.
I will certainly have to use my resistance muscle.

Donna
Lehighton, Pa
BLC 27-to-43
Powerful Prism Panther team
W,J,R&G

Focus....Eat right & keep moving!!
Eastern time




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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (377,190)
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10/7/19 10:17 A

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I live with a junk food junkie and have struggled at times not to eat what is right in my face. I find when I'm really motivated nothing will tempt me, but when I'm not feeling so strong it is tempting. I have resorted to putting post-it notes on cookies, candy, desserts, etc., "calorie bomb", "you DON'T really want this", "easy to overeat" "not a healthy choice." I find his meats (bacon, ham, steak, Salisbury steak, etc)and fries and chips rarely tempt me and I don't need to label them.

Right now I have Hershey bars and some sugar free Russell Stover's candies over on his desk where I'd really have to go out of my way to reach them.

Will give some more thought to whether I can rearrange anything for my benefit. But like I say I find when I'm feeling in control it can't get me off track.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,536)
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10/7/19 9:41 A

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Krista, that's so interesting what you say about chocolate. And that you don't even miss it. Well done on working that out.

We've just moved house, and somehow a 'snack' shelf has made its way into the mix. I've found it remarkable how difficult it has been to not eat the snacks in the snack shelf, but also, how on earth this shelf was even created! Partly, because we were moving and working the space out, I think. And also shopping in new supermarkets and getting carried away with what we could buy. Slowly but surely the shelf is filling up with fewer snacks, but I have found I now have an awful habit of afternoon snacks that are too high in calories. It is making me wonder that, like Krista, if it wasn't there - would I miss it?

Sunshine20113
Time zone: GMT (+1) British Summer Time


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THE_FAE's Photo THE_FAE Posts: 766
10/7/19 9:28 A

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KBEHNKE81 my daughter's father has the same problem with his wife. she doesn't want to work with him to keep the tempting foods out of his reach. when he worked away from home for a week at a time he did better, but now the peanut butter and other foods he binges on are there and he struggles with his impulse control.

Before I started BDS this year and when I started back on SparkPeople I removed all the tempting foods from the house. I gave away, I threw it away. Did a second purge when I got the BDS book and reached day 7.

I still struggle, but I'm much better now. I still don't have the tempting foods in the house to the same extent and when they come in I put them out of sight. I have had my daughter keep some foods in her room if I feel that I'll be tempted to eat them (granola is a temptation).

If I buy cheese (mainly for my daughter to eat now because it's one of my trigger foods for overeating) I keep in covered bowls in a drawer in the fridge at the back of the drawer. I do the same for butter. I actually hide nuts from me too in the back of the fridge where it's harder to access. I recently decided that I just need to buy enough for my cashew queso and not any more. I may have to purchase more frequently, but it will save me on my calories. .

I have some crackers left over from a potluck last week. Small bite size. I have a tendency to grab and snack on. So, I hid them from me in the freezer. If I am going to have some, I will grab 7-8 (1/3 portion) and something else (currently smoked trout). I have to sit down and eat one at a time. I still try to sneak one or two and pretend those calories don't count. LOL.

I think after reading this chapter today that I will probably throw out the rest of the crackers. My daughter isn't eating them. I kept them "for her" but that's me lying to me.

I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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KBEHNKE81's Photo KBEHNKE81 Posts: 17,529
10/7/19 8:09 A

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I had expected my family to be completely supportive when I asked to keep the chips and candy and cookies (DH is sweets and dessert eater) in one cupboard that is a bit hard to get to. I was surprised and really disappointed when I did not get that cooperation, even with kind phrasing like, "Would you be willing to ... " This still remains a big, big challenge.

My work environment is less of a problem. My office is the furthest away from the kitchenette, and I don't even have to walk past it unless I need to see one of my co-workers in the offices near it. The company break room is 4 floors down, and I only go there go buy coffee. Years and years ago I decided I would simply say "no thank you" to anything someone brought in. On rare occasions -- about once a year, maybe twice -- I allow myself to partake, but then I either take a half serving, or take a full serving but bring home half for DH and eat only half myself. This has worked great for decades!

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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10/7/19 3:52 A

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Day 7 task is arranging environment so that unhealthy and trigger foods are out of sight and harder to reach, so that they don"t call our name several times a day, and to place healthful options in plain sight.
At home and at work, we can do our best, and we need to request cooperation from people around us.
Dr Beck tells us we don't have to say we are trying to lose weight, it is enough to say we try to eat in a more healthful way. We are entitled to request changes that benefit our health.
This may set off sabotaging thoughts - helpful examples how to counter them at the end of the chapter.

What do you think? How do you do it? How did it go with your family and co-workers?
Please share your experience here!

Day 7 To Do List:
__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I ate slowly, sitting down, noticing every bite
Every time / Most of the time / Some of the time
__ I gave myself credit when I engaged in helpful dieting behaviors
Every time / Most of the time / Some of the time
__ I made changes at home
__ I made changes at work

Personal note:
The changes I made back in 2011 ars still holding up. Husband's peanuts in opaque glass container, on his desk. Chocolate bars (of others) in metal box on high shelf. Bread in a wooden box, and I never open it except when I'm making sandwiches for my work lunch. Before I asked my family to make these changes, I had expected protests, but everyone was like "OK, sure, no problem". No more opened bags of chocolate, peanuts, chips on the kitchen counter to try my willpower every day... so much easier!
Additional change: usually I can handle 1 or 2 planned squares of dark chocolate without wanting more, but in the past month it was never enough, so I asked DH not to buy chocolate for me until I ask him to. And I don't miss it. Apparently, at this moment eating zero is easier than eating 1 or 2.
No changes needed at work.

Edited by: KRISZTA11 at: 10/7/2019 (03:53)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SUZYB53's Photo SUZYB53 Posts: 593
9/7/19 10:55 A

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Looks like I got interrupted and didn't post my comment about this yesterday. My big environmental goal is to make sure that I have enough "good food" in the house. What I am learning is that I need to and have "a right" to have food that is ready to eat and that also feels like comfort food, when I am in the mood for it. Or when my digestive system can't take a lot of vegetables and beans.

This doesn't contradict being healthy. It does mean that I am committing myself to thinking ahead. It also means that at times I will spend more $$ if needed and also buying prepared foods that might not meet my environmental criteria (e.g. packaging, not local, etc).

This sounds like I am a bit of a fanatic about what I will and will not eat. That's not true...It's just that I tend towards compulsiveness, whatever I am doing....

Basically - in having an environment that supports healthy eating, I have to give myself a break about other things....I have found that I am pretty good at this point about "trigger foods" - which is a serious, serious, improvement over the past when I had to keep peanut butter and nuts out of the house. Fortunately, my partner does not have a lot of junk food either....

Edited by: SUZYB53 at: 9/7/2019 (10:56)
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GOCALGAL's Photo GOCALGAL Posts: 5,184
9/7/19 7:48 A

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My kitchen environment is visually and purchase-wise, mostly safe from temptation.

My biggest kitchen environment challenge comes with family get-togethers and dealing with the leftovers like zucchini cake. emoticon I'm having another challenge today.

The plan is to consider carefully what I will buy and serve:

Buying smallest packages of ice cream, chips, that will work.
Choosing the healthiest versions of options that everyone likes whenever possible like chocolate zucchini cake but remembering to send MOST or all of the leftovers home.
Only keep some if resistance muscles are strong and freezing is an option.
Always serving a veggie plate.
Not buying my overly addicting foods for these occasions.


Maria ~ So. Cal. ~ Pacific Time Zone
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3/29/19 8:44 A

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Nighttime eating has always been a real problem for me. Now that I'm following Intermittent Fasting (IF), and eating only between 12 noon and 8 pm, I do not trust myself to watch tv downstairs after 9 pm because the kitchen is right next door with lots of tempting foods.

Until my resistance muscle is stronger, I will avoid this temptation by reading, watching tv or doing crafts upstairs until bedtime.

Gail

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KHALL911's Photo KHALL911 SparkPoints: (5,514)
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3/22/19 5:16 P

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This is an easy one, I just don't buy what I can't eat. If I want ice cream I will have a serving size and limit myself to that.

Well done is better than well said.

Kari from Washington PST (Pacific Standard Time) www.poetbay.com/poetHome.php?writerI
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MARITIMER3's Photo MARITIMER3 SparkPoints: (250,571)
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3/17/19 10:27 P

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Day 7 - Arrange your environment so that unhealthy and trigger foods are out of sight.

I already do this to some degree. My husband keeps his ice cream, salted nuts and chips downstairs or in a cabinet next to his recliner. Treats for our granddaughter are in a high cupboard which is only opened when getting something for her. (we try to make her treats healthy... her favourite is wheat crackers with hummus), but there is some candy around too.

After doing my journal today, I read a lot of the Day 7 comments, and found Kriszta's March 7 notes very useful, especially about keeping trigger foods in opaque containers. I hadn't thought of doing that. As she points out, when we are tired or stressed, it is harder to resist temptations.

GOCALGAL'S suggestion of shopping carefully to avoid leftovers when entertaining made me think, because with ice cream, for example, I would buy the larger container because the cost per ounce is lower... but then the left-overs are around to tempt me. Ditto for crackers, which I love, and would tend to buy 3 or 4 boxes at a time around Christmas to have a variety... next time it will be 1 or 2 boxes. It doesn't matter if they're healthy, whole grain... I don't need 4 boxes of crackers sitting in my cupboard.

Gail
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JUNEPA's Photo JUNEPA Posts: 14,947
3/7/19 11:37 P

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**** Make healthy eating easy ****
For me that means keeping healthy food choices in the house, having regular meals, know my daily calorie limit, have a base of healthy foods I eat every day, then just be careful with the portions of the calories to meet the calorie limit.

Planning ahead also makes healthy eating easier.

***** Make empty calorie eating and overeating complicated. *****
For me that means not having empty calorie foods in the house, no chips, cookies, chocolate, nutella.




Edited by: JUNEPA at: 3/8/2019 (02:36)
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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AURA18's Photo AURA18 Posts: 11,692
3/7/19 8:32 P

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emoticon emoticon emoticon emoticon

Edited by: AURA18 at: 3/8/2020 (21:45)
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TOWHEE's Photo TOWHEE Posts: 6,886
3/7/19 6:35 P

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When I am bored I go into "hunter/gatherer" mode. I try to catch myself and remind myself that it isn't necessary and that it is detrimental to my life. This is my biggest challenge and one that will take a while to control. For now I'm trying to distract myself with craft projects (I don't eat when I'm crafting. Go figure.)


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MISSRUTH's Photo MISSRUTH Posts: 5,213
3/7/19 6:27 P

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We seem to go in cycles around here-- either there's nothing "worth eating" in the way of junk or treats, or (like right after Christmas) it's like an explosion of junk & treats has happened in my kitchen.

We're in the "nothing worth eating" part of the cycle. This year, the Christmas overflow seemed really bad. Once it was given away/ frozen/ trashed/ whatever, I've made a concerted effort to not bring things into the house.

I'm big on "out of sight, out of mind". DH's stuff lives on a high shelf in a cabinet I don't use much, or a basket on top of the fridge, or in the freezer behind the green beans. Those are his things-- not my food.

Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


JMARIES51's Photo JMARIES51 Posts: 3,105
3/7/19 6:10 P

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I have been organized for a couple years. Measuring cups, spoons, scale. And I have been doing what I call my sober food shopping for a few months now, so any binge tempting foods have disappeared from the shelves.

However, saying all this, what I am actually practicing right now is learning to gauge when I am hungry and when I am full. And eventually I am going to wean myself off of measuring my food or considering any food out of bounds. My main goal is to create and maintain a healthy relationship with food.




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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 593
3/7/19 5:26 P

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Today I organized my kitchen: the smaller dishes were moved from the highest to the lowest shelf, so that I can easily use them. All of the treats for my boyfriend are currently stored in his side of the cupboard and so they are rarely a problem for me (sometimes, though, I steal some cookies, but it's very rare). I learnt in the past year that there's one very special kind of cookie (two cookies with a chocolate cream layer in between) to which I absolutely can't resist, and that's forbidden in the house.
My very own special treats are chocolate (stored in my boyfriend's cuoboard) and almond cream. My only defeat for today was not being able to throw away the almond cream (I couldn't make me do it, but I put it as far away as I could). I adore it so much, and when I start eating it there's no stopping (it made me feel very full for hours afterwards, but it should be enjoyed with more moderation than I'm capable of). I will see how the highest shelf works, otherwise I'll throw it away.

Fran
PMEYHAUS's Photo PMEYHAUS Posts: 205
3/7/19 4:51 P

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Over the course of the past two years I have pretty much stopped buying the foods that I know will be triggers for me. It's just my husband and me at home, and he has been very supportive. My husband likes a few items that I find tempting (peanut butter, crackers - even healthy ones - and protein bars). As others have suggested, I use the "out of sight, out of mind" technique and make sure those items are in the back of the pantry and I don't see them every time I open the door.
I keep good snacks prepped and ready to go (like apple slices and crisp/crunchy veggie slices like bell peppers and jicama; 1-2 oz portions of grilled chicken breast) and put them on a visible shelf in the fridge.
And to make it easy to check portion sizes, I keep our food scale on the front of an eye level shelf in the pantry. It is always clear and ready to go. I use dishes and bowls of specific, memorized capacities too, so I always know when I have ONE cup of something vs TWO cups...

Edited by: PMEYHAUS at: 3/7/2019 (16:56)
Pam
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“Tell me, what is it you plan to do with your one wild and precious life?” - Mary Oliver

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CD14456645 Posts: 8,500
3/7/19 3:51 P

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emoticon I tend to see it (hear about it - think tv food ad) and suddenly I want to eat it... so running intereference from the urge/thought to the poke in mouth is an ongoing effort for me...

emoticon I do better with out of sight, out of mind and had a little heart2heart with hubby - he agreed to eat junk food at the junk food place or hide it in a different room/place where I probably won't find it...

emoticon when i'm out and about, I tell myself "not my food" ~ unless I'm invited and then run through my "whys & whatnots" for choosing to eat or not at that point... "Maybe later and I can always have later" helps me get past the moments when it would be too much food... I am trying not to eat inbetween when I need to eat to nourish my body... and when it's time to nourish my body, then it's time to enjoy what I'm eating.

More practice!





GOCALGAL's Photo GOCALGAL Posts: 5,184
3/7/19 1:39 P

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After many years of working on this we have few temptations in our home and they are out of sight. There is a drawer just for DH treats but there's nothing in there except fairly healthful nut bars. We have fruit visible on the counter and in the fridge.

Biggest kitchen environment challenge comes with family get togethers and dealing with the leftovers. Thanks to continuous tweaking and studies like Beck, helpful strategies are:

Very careful evaluation of what I will buy and serve.
No more than we need by buying smaller packages of ice cream, chips...
Choosing the healthiest versions that still taste good and baking the healthiest options that everyone likes whenever possible like chocolate zucchini cake.
Always serving a veggie plate.
Not buying my favorite, addictive foods for these occasions.

I'm still working on giving away, freezing, tossing what is leftover but it continues to become so more doable. These changes have been good for the family as they do not need or want to have hi cal or non nutritious food at their homes either.

DH really likes to keep what's leftover so he takes it to the garage fridge or freezer or puts chips to the back of the cupboard. Problem is he often forgets about them but I don't. Since quantities are small, if it is during a time where I have low resistance muscles, it's not as big of a problem. Sometimes I remind him, sometimes I throw it away, sometimes we split the little that is left.

I am baking a rum cake today for DGD's birthday at her request. Hopefully I will eat a moderate portion on Sunday and use these and other Beck strategies to deal successfully with everything especially those leftovers!




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

Winning is Not Quitting

TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,769
3/7/19 11:08 A

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emoticon

Edited by: TNCOUNTRYLIFE at: 3/7/2019 (11:08)
ICANINSIGHT's Photo ICANINSIGHT Posts: 24,303
3/7/19 10:48 A

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I have tried to get dh on board with this. I read your comments with interest.

I don't purchase sweets, but he does, brings them home and hands me one (like a candy bar). So I sometimes succumb. Now I will just hand it back to him. I need to put his "treats" in his office in a container. Not in the pantry and definitely not on the counter.

So I plan to incorporate your ideas TODAY!

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 64,581
3/7/19 10:31 A

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Having it in the house, will mean eating it. DH no longer buys or bring things into the house that we shouldn't eat.

Have only healthy food now both in the refrig and pantry, so when I am hungry - I can enjoy

Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
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OLIA_NA's Photo OLIA_NA Posts: 96
3/7/19 9:39 A

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Out of mind out of sight strategy definitely works! Also the opposite to promote positive habits: bowl of apples on the counter, full bottle of water by the desk, etc

Edited by: OLIA_NA at: 3/7/2019 (10:09)
BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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3/7/19 9:18 A

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So, I thinking I've made pretty good progress with this step. I try to keep foods I love to eat out of the house and if I do I buy small, single serving sizes or put them in a place I can't easily find or see until I can have the treat. At work, I keep my lunch in snacks in a different area. I also have to avoid the break rooms! Its just me and my daughter and she is good about keeping her treats in another area. (Plus for her health, I try to limit her treats also!). She is very cooperative.

Becki

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My hubby let me do the grocery shopping during my Dec 1, 2008-April 30, 2009 when I "dieting" strictly. Since I made goal weight he has insisted on doing the grocery shopping. I've had to learn to deal with a house full of junk food. I do put his chocolate candy (my biggest nemesis) by his computer where I rarely go. I also am famous in my family for labeling the cookies, ice cream, and other desserts and temptations with sticky notes: "calorie bomb", "not my food", "think again" and other such labels!! These days I only do that when I'm really feeling tempted. It helps!


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 641
3/7/19 8:48 A

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My husband is turning out to be a good coach . I said I am moving the cookie jar into the pantry today. He said "good idea". I told him every temptation I had yesterday and he replied "am I supposed to just listen or do I suggest something.." I had to laugh! I told him that he is supposed to listen, then suggest that I should do this instead and I told him something that I knew I should have done differently and he replied, "oh". That was it!! :-)

I hardly have anything tempting in front of me with exception of the cookies. I have a HUGE cookie jar for my kids. It is hardly ever empty, I stock it continually. When I have a tough day I eat more than one. So that goes into the pantry today. I don't why I didn't think of it earlier.

Other than that one temptation, I don't buy things I shouldn't eat. On occasion I buy ice cream.
I have to keep ice cream out of the house generally or I will hunt it down knowing it is there somewhere deep in the freezer.

I have self control at breakfast. I tend to eat over my portions at lunch and dinner. So I will GET out of the kitchen asap. Most days I have to cook dinner for kids and all those smells just get to me.

New PLAN, I will cook dinner at lunchtime and clean up and then eat my lunch and clean up those small amount of dishes and get out of the battlefield.




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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,769
3/7/19 8:19 A

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I decluttered my kitchen last week. It is amazing how much kitchen doodads a person gathers over the years. I also checked dates on spices etc. and organized everything.

After emoticon Sparking for a year I basically just avoid buying trigger foods.

I do have a husband and a 17 year old teenage son. They both have a few things that they like and places they keep there stash. There are things that they like that I don't. I love chips, but I don't like jalapeno peppers, so I buy my husband jalapeno chips and I am not tempted by them. Not my food.

KBEHNKE81's Photo KBEHNKE81 Posts: 17,529
3/7/19 8:08 A

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I have cough drops/throat lozenges in my office candy dish, and keep just two granola bars in my desk drawer in case I end up working late on an odd day. The common treat counter is as far away from my desk as it can be, and I only go near when I have to use the near-by printer. I stay out of the break room in the building, and if I do go down for coffee, I only bring enough change form one cup of coffee.

My home environment is more challenging as I have been unable to get my family to buy in. The "would you be willing to... " approach has fallen flat time and again. I am working my resistance muscle to the point of exhaustion some days, but I'm still trying!

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


CD23815638 Posts: 152
3/7/19 6:06 A

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A short explanation: husband is an avid hiker and he buys granola bars, packs of cookies, peanut butter crackers, etc.to take on the trail. I'm the one that's prone to eat them, lol. So he has moved all the various goodies to a totally separate shelf/cabinet in the kitchen. The only time I'm in there is to grab my winter hat. I thought having them around would be an issue, but nah, they don't call to me. Out of sight out of mind.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,890)
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3/7/19 3:40 A

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Day 7 task is arranging environment so that unhealthy and trigger foods are out of sight and harder to reach, so that they don't call our name several times a day, and to place healthful options in plain sight.
At home and at work, we can do our best, and we need to request cooperation from people around us.
Dr Beck tells us we don't have to say we are trying to lose weight, it is enough to say we try to eat in a more healthful way. We are entitled to request changes that benefit our health.
This may set off sabotaging thoughts - helpful examples how to counter them at the end of the chapter.

What do you think? How do you do it? How did it go with your family and co-workers?
Please share your experience with us here!

There was plenty of room for improvement in our home back in 2014.
Opened bags of chips, peanuts and chocolate lying around on the kitchen counter... it was extremely hard to resist and often I couldn't..
I asked husband and kids to keep opened bags of chips in a box on a low shelf in the cupboard, and chocolate bars in a metal box on a high shelf.
I asked husband to keep peanuts in an opaque glass container at his own desk.
I bought a wooden box for bread.
They said sure, no problem - and they really have been doing that, and it has been more than 4 years. If they forget (rarely) I just move the exhibit to its designed and remote place, without saying a word. Sometimes I still feel the addictive pull, the wanting to eat what's lying around... but most of the time it is automatic, I just put it away without a second thought. It is more difficult when I'm tired or stressed, but habit energy usually helps me out : )

Another example: in 2011, when I joined SP and committed to drink water only, I banned diet soda out of the house - before that, nobody drank water at all, only diet soda! Looking back, sounds incredible... To my surprise, complaints were few and weak, and died away within a week : )

Edited by: KRISZTA11 at: 3/7/2019 (03:49)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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06SARAHLIZ's Photo 06SARAHLIZ Posts: 785
1/8/19 7:59 P

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My home environment is pretty much arranged in a healthy way - I don't keep sweets in the house at all and we have tiny forks and spoons and chopsticks first in the drawer. I also have salad plates and dinner plates an small bowls. We also have tiny bowls for sauces and condiments and other things I might want to eat but in small portions.

Work is trickier - there are candy dishes and people leave things out in the kitchen. I am in charge of the candy dishes at work, so I buy a lot of mints and candies that I don't really like. Because of the holidays there have been more snacks than usual so I am trying to focus on "eat sitting down" which I don't have time to do outside of lunch.

SarahLiz



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CD14456645 Posts: 8,500
1/8/19 6:28 P

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emoticon check, check, check! have my foods to eat, kitchen gadgets/tools, pantry cleaned out and ready to roll with my eating :)

AURA18's Photo AURA18 Posts: 11,692
1/7/19 8:40 A

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Day 7: Arranging environment is an ongoing task to keep trigger foods out of my sight and out of mind. Getting rid of holiday nuts: Thanksgiving I bought 3-pound bags of nuts that lasted till New Years. I'm good at portion control with most foods but not nuts - hand-held reminder of chips that we quit buying in 2014. Nuts are nutritious to grind and sprinkle on veggies. I keep 1/2tsp. in jar to measure every time. Also, stocked-up on natural fats and seasonings to add flavor to food. My husband is on the same plan and keeps nuts at his office.

This list is our nutrition program - dietdoctor.com/low-carb/keto/foods
Adding flavor to food u.nu/r8lm u.nu/58n-
4 Steps to Healthier Surroundings u.nu/g-ny
5 Things You Can Learn from Your Mistakes u.nu/hf47
9 things Registered Dietitians tell clients on day one u.nu/y3wl

Edited by: AURA18 at: 3/5/2019 (15:57)
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CD22518161 Posts: 3,881
11/27/18 8:31 A

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I am 5'2 so I keep the cookies on the highest shelf of my pantry so I don't get into them.
I think I'm also going to have to either put my crackers up there, or not buy them at all.

I am getting a lot better about not eating when I am not hungry.

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