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WALKMAMA's Photo WALKMAMA SparkPoints: (37,276)
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Posts: 5,925
4/4/20 8:31 P

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Day 35 To Do List:
emoticon I read my Advantages, NO CHOICE, It's Not OK and Get Back On Track response cards at least twice today
emoticon I read other response cards as needed
emoticon I ate slowly, sitting down and noticing every bite most of the time
emoticon I gave myself credit for engaging in helpful eating behaviors every time
emoticon I wrote out a food plan for tomorrow and monitored everything I ate in writing right after I finished eating
emoticon I did spontaneous and planned exercise
emoticon I reminded myself how I'll handle negative emotions without eating
emoticon - I resolved to use the Seven Question Technique the next time I'm upset instead of turning to food for comfort
- I prepared for my weigh in tomorrow


Monica

Central Time Zone
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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Posts: 5,942
4/4/20 1:29 P

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Hi Team,
congrats everyone to completing Week 5 of the program!

emoticon emoticon emoticon emoticon emoticon emoticon

Let's prepare for the official weigh in tomorrow,
and step on the scale with a good mindset,
see the number as a data point!

What are you thinking?
Please share here!

Day 35 To Do List:
emoticon I read my Advantages, NO CHOICE, It's Not OK and Get Back On Track response cards at least twice today
emoticon I read other response cards as needed
emoticon I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
emoticon I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I wrote out a food plan for tomorrow and monitored everything I ate in writing right after I finished eating - I forgot but still I followed my general meal plan
emoticon I did spontaneous and planned exercise
emoticon I reminded myself how I'll handle negative emotions without eating
emoticon I resolved to use the Seven Question Technique the next time I'm upset instead of turning to food for comfort
emoticon I prepared for my weigh in tomorrow

Edited by: KRISZTA11 at: 4/5/2020 (07:59)
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


446 Maintenance Weeks
0
115
230
345
460
JUNEPA's Photo JUNEPA Posts: 14,569
4/4/20 12:42 P

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Day 35 – Get Ready to Weigh In

Your weight is supposed to fluctuate day to day, just like your blood pressure and temperature do.

Yes, but I am not ready to face the scale yet, I will weigh on the last day of Beck. I feel pretty good, I think if I weighed myself, I would be disappointed and would not have lost much, but I like the way I feel, and that is a non-scale reward. To feel good physically plus to feel good about sticking to the plan.


TO DO LIST
- read my ARC
menu plan
Saturday – April 4
lunch – cabbage rolls, brown rice-cherry tomato- feta salad
supper – grilled polenta (leftover from Friday)with ham and cheese, carrot salad
Sunday – April 5
brunch – cinnamon buns toast, eggs, sausages, tea
supper – left overs from the week

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.


 April Minutes: 615
0
750
1500
2250
3000
AURA18's Photo AURA18 Posts: 11,257
4/4/20 8:32 A

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Daily weigh-in and record on 2 free sites:
Bar graph averages startyourdiet.com
Trend to smooth daily fluctuations weightgrapher.com/
Morning Workouts u.nu/dhbul
–Keep moving forward– Winter * Spring * Summer and Fall
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
11/6/19 9:22 A

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To know that I did everything I could this past week. I maintained my weight from last week. No gain/ or loss.

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


 Pounds lost: 15.4 
0
14.5
29
43.5
58
THE_FAE's Photo THE_FAE Posts: 754
11/5/19 9:48 A

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if I weigh and my weight has fluctuated up, I won't track it. I will not weigh myself for another 3-4 days or so. if I weigh and I've gone down I'll track it. that is like my reward because I am diligent about the amount of calories I ingest.
is it cheating? I don't know. I do know that I feel pretty awful when it goes up and I feel like I don't want to punish myself by tracking the .6 of a pound I am up on a Monday. I wait a day or two and then weigh again.
I have been really diligent about my foods ... I do track what I eat and try as best I can to be honest.
I accept the weight fluctuations based on sodium and I am heavy handed with salt. that is a challenge is being a salt-aholic. so, a few ups and downs I do see as probably from too much sodium/fluid retention.
years past I didn't log the part of pounds up and down either. but when I got off my program and then would get back on sparkpeople I'd correct the weight.
so far in my program this go around I have not strayed too much,

I do think regular weighing in will help to keep me honest when I go to maintenance mode.

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


 Pounds lost: 63.3 
0
15.825
31.65
47.475
63.3
SUZYB53's Photo SUZYB53 Posts: 591
11/4/19 10:26 P

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I've been working on hard to stay on track. It's a little bit of a struggle after my Halloween blunder. I think I finally got back in the swing, and this morning my unofficial weight was at a new low for this round of monitoring. This is all good. Then the sabotaging thought came into my mind, I'll look at the scale, It'll be low, and I'll go out for a special breakfast.

Here's what the problem is with this...First, the scale will be what ever it is. It might be low. It might not be low. If the number is low, I'll be proud of myself and eat whatever I have planned for the day. This will give me a chance to start practicing how I am dealing with success and staying the path for the long run. if the number is up, I'll still be proud of myself and eat whatever I have planned for the day. This will require skills that I am quite good at. If I keep up with them, I will eventually lose weight.



This turtle is to remind myself that slow but steady wins the race.


 Pounds lost: 16.4 
0
5.25
10.5
15.75
21
GOCALGAL's Photo GOCALGAL Posts: 5,176
11/4/19 5:17 P

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I've been lackadaisical and lacking motivation to get back on track since returning from vacation. I found my weight trending up. I was better at planning and exercising while on vacation and found myself "on vacation from vacation" emoticon I have decided not to weigh for a few days while I continue food tracking and getting my exercise and other healthy habits going again. I know from Beck treks and experience that a good weigh in can derail my food tracking. After making these changes, a not so good one right now isn't fun either. emoticon

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

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

Winning is Not Quitting

MARITIMER3's Photo MARITIMER3 SparkPoints: (247,463)
Fitness Minutes: (147,511)
Posts: 9,943
11/4/19 7:58 A

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I have started weighing in every morning, and find that my flluctuations are low, usually in the ounces rather than pounds, unless I've had days where I don't drink enough water or when I have too much salt.

Speaking of salt, we eat a lot of fish - 2 or 3 times each week, and always have elevated sodium those days. We know that fish is very good for us, and low calorie compared to red meats, but do wonder about the salt. I plan to ask my doctor about this next time I see him.

Does anyone have input on this?

Thanks,
Gail

Gail
Southern Ontario, Canada
Eastern Time Zone


 Pounds lost: 31.2 
0
9.25
18.5
27.75
37
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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Posts: 5,942
11/4/19 2:29 A

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Hi Team,
congrats everyone to completing Week 5 of the program!

emoticon emoticon emoticon emoticon emoticon emoticon

Let's prepare for the official weigh in tomorrow,
and step on the scale with a good mindset,
see the number as a data point!

What are you thinking?
Please share here!

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


446 Maintenance Weeks
0
115
230
345
460
JUNEPA's Photo JUNEPA Posts: 14,569
4/8/19 6:14 P

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I was not going to weigh until I feel at my optimal fitness and my svelteness level, I want to FEEL it, not look at the numbers on the scale.

But I was feeling svelte, not perfectly, but I had lost inches, half my muffin top, a lot of belly fat, my pants were feeling not so snug. Then what happened. I bought some new pants that were smaller than pants I wore in high school. I was overweight in high school, so not a good comparison to start with. The pants felt fine, in fact stretched after a few days and felt loose. (in retrospect, I should have kept wearing the other pants that were a better gauge of my size). So I started feeling pretty good about myself, I pushed through several days of tough workouts and and was feeling even better. Then on Friday night, I went to a hiking friends games night, we all bring food, I decided to have only one plate, but I really piled it up. I still felt hungry, but I didn't eat more. Obviously I had already overeaten my daily calorie limit, but I still felt hungry = desire to eat. It sure didn't feel like gluttony, it felt like real hunger. I felt heroic about resisting eating more. So at the end of the evening, I did eat a few more bacon-wrapped around a date stuffed with goat cheese. And I still had room. The next morning I was still feeling good about myself in my new looser pants, and decided to weigh myself. And was hugely disappointed to discover I weighed well over 130. I thought I would weigh under 130. But I had to admit, that was based on my feelings, not my fitness, which is still not close to goal, or my svelteness, which still includes too much belly. So my feelings went for an angry backlash, and I ate more than planned. My DIL was visiting and my DD made appys of crackers with goat cheese and fig jam. So yummy. I could have eaten one or two and enjoyed the taste. Instead I ate at least a dozen. For dinner DD made home-made pasta, DH made pasta carbonara which has bacon and eggs and is very rich, DH made breaded chicken breasts, DD made special cookies to be eaten with ice cream, which I obliged. The next morning, DH and I had a 5k race at 9am, so instead of my usual intermittent fasting routine of not eating until 11, I ate before the race, two pieces of toast with butter and two oranges. After the race I had a half banana and a chocolate milk recovery drink. Then we met two other couples for brunch, and I ate a Montreal skillet, which is eggs, brisket, potatoes, red bell peppers, and two slices of buttered toast, plus After that I wasn't feeling very well so mid-afternoon, I had two cups of coconut water to soothe my indigestion and decided to have some kombucha for supper with some yogurt and stay light and get back on track on Monday morning. Instead besides the kombucha, I had 4 small yoghurts, pumpkins seeds, dried cranberries and a serving of rice. Now it is Monday and I am back on track, but for sure, I have delayed my journey to optimal fitness and svelteness. Plus I feel awful for letting things get so out of control. Now the plan is stick to the plan, don't beat myself up, move forward, don't overdo exercise or underdo and eat a lot less. Stick to the plan. Get back on track. Carry on.

Edited by: JUNEPA at: 4/8/2019 (19:18)
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.


 April Minutes: 615
0
750
1500
2250
3000
JMARIES51's Photo JMARIES51 Posts: 3,105
4/5/19 12:42 A

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Ready for weigh in. I think it will be neutral, no loss, no gain. I am good whatever number shows up. (OK, not whatever number, but give or take 1 pound one way or another.))




 Pounds lost: 47.0 
0
14.5
29
43.5
58
AURA18's Photo AURA18 Posts: 11,257
4/4/19 9:45 P

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Slow scale is frustrating - Eating will make it worse - Takes time
emoticon emoticon Keep moving emoticon emoticon

Edited by: AURA18 at: 4/4/2020 (08:11)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 557
4/4/19 2:48 P

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My weigh in day is on Wednesday, so I already weighed in every time that I read this chapter (I feel a bit like I'm cheating, but I like Wednesdays for weighing in :)). Said that, it's one of my fav chapter: to use the scale only as a tool to guide me is becoming easier, but I do need constant reminder and I find it useful having a whole day each week to reflect about it. In one of the SparkTeam I'm in there are members who lose 3-4lbs per week, so sometimes it's hard not to be jealous (my weightloss journey would be so much quicker) and not to feel defective for losing less than half than that. I love that dr Beck reminds us to celebrate even half pounds losses and the fact that we can't expect to lose a lot of weight every week.

BTW time is flying, I can't believe week 5 is already over!

Fran
ICANINSIGHT's Photo ICANINSIGHT Posts: 23,930
4/4/19 10:20 A

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Ok, I am ready. The frustration of yesterday is better today.



Edited by: ICANINSIGHT at: 4/4/2019 (10:22)
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




 Pounds lost: 15.0 
0
15.5
31
46.5
62
OLIA_NA's Photo OLIA_NA Posts: 96
4/4/19 10:18 A

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Weighing in now is just as useful as logging food after I eat. Gives me a sense of direction.

My sabotaging thoughts now are actually about losing weight too fast. I'm worried about getting into an unsustainable situation. For now, I'm going to try not to reduce my daily calories as I lose weight and see how that feels.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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Posts: 5,942
4/4/19 3:21 A

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Hi Team,
congrats everyone to completing Week 5 of the program!

emoticon emoticon emoticon emoticon emoticon emoticon

Let's prepare for the official weigh in tomorrow,
and step on the scale with a good mindset,
see the number as a data point!
(If you are nervous or expect that you've gained weight, reread Day 28 chapter) before you weigh yourself!)

What are you thinking?
Please share here!
emoticon

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


446 Maintenance Weeks
0
115
230
345
460
AURA18's Photo AURA18 Posts: 11,257
2/4/19 10:29 A

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Getting ready for team challenge WI –last chance workout ST + Cardio
extra water, lower carbs, sleep 7+ and practice Beck skills.
emoticon ST - I don’t need to weigh myself. I’ll feel terrible if scale is up
emoticon R - The number on the scale provides information. Facts not Fiction
Be patient. Review plan and make adjustments:
Don't talk myself out of it - talk myself into it! emoticon emoticon emoticon

Daily weigh-in - record *accountability *stay on plan
Trust the process instead of focusing on outcome
emoticon emoticon
www.healthline.com/nutrition/daily-w
ei
ghing#section1


Edited by: AURA18 at: 4/3/2020 (11:16)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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Posts: 5,942
12/23/18 12:04 P

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Oh that's an extremely challenging food situation,
great job on getting back on track quickly!
Probably it will be only a spike up on your weight graph, as salt and water leaves your body soon.
emoticon

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


446 Maintenance Weeks
0
115
230
345
460
BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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Posts: 120
12/23/18 11:13 A

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The information on the scale this morning gave a big fat red alert! Yesterday was Christmas with the "Steps". There was a plan, but it was blown out of the water early. Dr. Beck could write a chapter on yesterday. The party started at a different time than I was told. That led to an emotional outburst from me- loss of my control, emotions about always being the last to know-"steps". Then the party was chaotic and timelines of eating were out of my control. I ended up eating way more treats than planned in the emotions and the confusion. But here is today- time to get back on track- plan for day set- healthy five-mile run to get in. Here we go- back at it!

Becki

broadcasting somewhere near the middle of Texas


 current weight: 217.8 
217.8
205.1
192.4
179.7
167
KRISKECK's Photo KRISKECK Posts: 1,239
11/5/18 7:22 A

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Repeat until it sinks in: the number on the scale is just data, providing information about whether your plan is working or not. Right now, mine is allowing me to maintain the status quo, which is not my goal! Back to the drawing board!

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




 Pounds lost: 5.0 
0
5
10
15
20
GOCALGAL's Photo GOCALGAL Posts: 5,176
11/4/18 9:16 P

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I have been trending down ever since I started these lessons. I think I finally have settled into a new "decade" which makes me very happy.

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

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

Winning is Not Quitting

SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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Posts: 1,102
11/4/18 4:51 P

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I had been trending down quite nicely until this morning. I'm not sure what the hiccup is an I hope it isn't because of wearing the moon boot. I am moving around a lot less. But, it can be anything, so I'll see what the scale says tomorrow. Hoping it is back to 56.5, but if it is 57, as it was today, I'll just work with it. My body is adjusting and maybe I need to reduce my calories a bit as a result.

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


 current weight: 124.0 
128
125.75
123.5
121.25
119
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (373,908)
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Posts: 11,287
11/4/18 10:35 A

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Congrats to all who have lost or are maintaining the weight they want!

Frustratingly, my scale says "Low battery" and I need and don't have 2 AAA batteries. This is NOT going to send me to the kitchen cabinet!

Honestly, I know that in the big picture, I've done well. Down about 80 pounds from 9.5 years ago. This week - well, not terrible, but not as good as I want. Wouldn't be surprised if I'm 3 pounds over goal weight range, but time will tell. Not too late to do better!


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

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


 current weight: 1.0  over
5
2.5
0
-2.5
-5
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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11/4/18 7:39 A

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Hi Team,
congrats everyone to completing Week 5 of the program!

emoticon emoticon emoticon emoticon emoticon emoticon

Let's prepare for the official weigh in tomorrow,
and step on the scale with a good mindset,
see the number as a data point!

What are you thinking?
Please share here!

Mary, congrats to your weight loss success and freedom from sugar!
emoticon

Maribeth, get well soon,
Take good care of yourself!
emoticon


Edited by: KRISZTA11 at: 11/4/2018 (07:40)
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


446 Maintenance Weeks
0
115
230
345
460
QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
11/4/18 7:18 A

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I'm going to love tomorrow's weigh in. I am losing and off sugar and really happy about all of it. So happy I joined this group reading.

Mary

Cape Cod and Western Massachusetts

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


 current weight: 148.0 
176
165.5
155
144.5
134
AURA18's Photo AURA18 Posts: 11,257
11/4/18 4:52 A

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Daily WI and record - scale fluctuating with flu symptoms. I'm sick less often since I improved my diet 4 years ago (foods high in nutrients: green vegs, ghee, sardines, etc.). One week later, breathing better, still dealing with lack of sleep that leads to cravings. My dog has a toothache, I check on him several times during the night.

Feeling vulnerable with low resistance to trigger foods. Fleet Farm had nuts for sale and I ate too many pistachios. DH took nuts to work, I'll keep grounded nuts at home to sprinkle on spinach (only $2 /10oz. bag). I don't feel like shopping, so I plan to clean out my pantry, fridge and freezer. This will give me a clean slate to concentrate on reducing weight again.


Edited by: AURA18 at: 4/4/2020 (08:07)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
8/10/18 1:51 P

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Idgie,
emoticon emoticon

 Pounds lost: 5.4 
0
1.35
2.7
4.05
5.40000000000001
CD23403922 Posts: 2,713
8/10/18 10:38 A

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Ended up losing 2.2 pounds. Glad I pep-talked myself into not freaking out or stress-eating!

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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8/10/18 3:19 A

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Great thinking!
emoticon
Yes, as you are on track foodwise, the downward trend will show inevitably.
emoticon

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


446 Maintenance Weeks
0
115
230
345
460
CD23403922 Posts: 2,713
8/10/18 12:14 A

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Tomorrow is my weigh-in. Still really bloated from antibiotics, and even though I'm actually eating less than normal, and not going off my diet, I weigh exactly the same as I did last Friday, so maybe I will have lost by tomorrow morning, and maybe not. I really just have to keep reminding myself of three things:

1) Weight is not the only benefit of my healthier diet
2) I'm totally on track, food-wise, so there's no need to think this is anything but bloating
3) Even if I gain tomorrow, I'm on the right track, and eventually it will come off

Bought some plant-based probiotics today. Will take them daily until my system feels better.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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8/5/18 11:53 A

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Congrats to the downward trend, your weight loss success is amazing!
It is great you got used to the fluctuations, and care for the overall trend.
emoticon

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


446 Maintenance Weeks
0
115
230
345
460
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
8/4/18 1:20 A

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Day 35: Get Ready to Weigh-in

I have been compliant and have had good results this week.

Starting weight 317
Week 1 weight 313.2 (-3.8)
Week 2 weight 309.6 (-3.6)
Week 3 weight 314. (+4.4)
Week 4 weight 307.5 (-6.5)

Week 3 cycle gain. Week 4 large loss but part of it is my body just letting go of weight gain from week before. Up and down with a general downward slope.

I think I have realistic expectations and have learned to recognize the rhythm of my body.


Edited by: TNCOUNTRYLIFE at: 8/4/2018 (01:29)
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
7/29/18 10:37 P

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Wow!
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 Pounds lost: 5.4 
0
1.35
2.7
4.05
5.40000000000001
CD23403922 Posts: 2,713
7/29/18 11:48 A

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Yesterday, I felt like I was eating too much, but I was staying on plan. I had a toothache, so that may have skewed my perception of what was going into my mouth. Anyway, I had the temptation to step on the scale last night to see how my weigh-in might go today, but I resisted by telling myself "No, you're not playing games with the scale. Your body will do what it does if you treat it right, so just keep treating it right and stop focusing on the scale."

And then I had a 4-pound loss, so I was doubly glad I didn't give myself grief over it last night.

CD23403922 Posts: 2,713
7/26/18 1:05 A

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Day 35: Get Ready to Weigh-in -- I do have to keep reminding myself that the goal is about consistency and healthy habits, not just weight, so that if I don't lose, I won't be mean to myself.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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6/11/18 2:30 P

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Smart conclusion!
It is good you have your written food log to analyze true data, much better than just memories.
emoticon


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


446 Maintenance Weeks
0
115
230
345
460
MICH_1234's Photo MICH_1234 Posts: 34
6/11/18 9:29 A

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There's lots going through my mind as I prepare for weigh in tomorrow. I step on the scale every morning but can fluctuate by as much as 2lb from day to day. This morning I was the same as my official weigh in two weeks ago, so will be happy with any loss this week. I thought I was doing well keeping within my calorie goals, though I have been slack on planning and monitoring eating... And looking back at my food logs, I haven't been doing as good as I thought, going over calorie goals more than I realised. So whatever the scale says tomorrow, I will focus on my meal planning and monitoring more.

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


 current weight: 173.0 
190
175
160
145
130
JMARIES51's Photo JMARIES51 Posts: 3,105
5/12/18 9:59 P

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I weight everyday and haven't lost or gained for the past 8 days. However I can definitely feel my clothes getting baggier. I will plan to take some measurements soon.




 Pounds lost: 47.0 
0
14.5
29
43.5
58
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
4/4/18 4:53 P

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Cat....you're funny! You gave me my laugh for the day!

 Pounds lost: 5.4 
0
1.35
2.7
4.05
5.40000000000001
SUZYB53's Photo SUZYB53 Posts: 591
4/4/18 4:52 P

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My weight is moving down slowly overall. This fits with my primary goal, which is to develop stable eating patterns. Dealing with sabotaging thoughts is still really big for me around "official" weekly weigh-ins.


Keeping the big picture in mind, I do know that I am developing a lot of positive habits.
But this week I convinced myself that it was OK to over eat because the scale stayed stable on weigh-in day. I've am working hard to rebound from a holiday binge. The damage seems to be much more on the mental and emotional side than on the weight side. I'm surprised how hard it is to recognize sabotaging thoughts and be honest with myself in this post-binge state of mind.


Edited by: SUZYB53 at: 4/4/2018 (16:53)
This turtle is to remind myself that slow but steady wins the race.


 Pounds lost: 16.4 
0
5.25
10.5
15.75
21
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,764
4/4/18 1:28 P

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While I step on the scale almost every day, my official weigh-in once per week on Fridays. I was down a pound from last week but I was up 2 last week. Maintaining in cruise control

Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,508)
Fitness Minutes: (48,171)
Posts: 7,937
4/4/18 10:50 A

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The scale and I right now are not getting along.

I have worked on my attitude about that !@#$% thing just being a tool ... not my conscience.
emoticon

Cat

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


 current weight: 220.5 
260
231.25
202.5
173.75
145
DIROB57's Photo DIROB57 Posts: 2,924
4/4/18 9:38 A

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I weigh daily so tomorrow shouldn't be any great surprise for me. With frequent weigh ins,I have had to learn that my weight NATURALLY fluctuates up and down even if I feel I am doing everything 'right'. I'm in maintenance mode so my fluctuations aren't as great as when I was actively losing, but Weightgrapher.com helps me see the overall trend which is the most important thing to me.

I see the scale as a tool...not my enemy or my friend.
emoticon

Edited by: DIROB57 at: 4/4/2018 (09:40)
Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









125 Maintenance Weeks
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35
70
105
140
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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Posts: 5,942
4/4/18 7:53 A

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Hi Team,
congrats everyone to completing Week 5 of the program!

emoticon emoticon emoticon emoticon emoticon emoticon

Let's prepare for the official weigh in tomorrow,
and step on the scale with a good mindset,
see the number as a data point!

emoticon

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


446 Maintenance Weeks
0
115
230
345
460
JUNEPA's Photo JUNEPA Posts: 14,569
1/17/18 9:14 P

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Day 35 is only about getting ready to weigh in.

Last week was more traumatic because there was a many-week gap from the previous weigh-in, tomorrow it will be only one week. I am not graphing my weight right now, but I have another Spark buddy who spark mails me her weight every day and exchanges some news with me and I return the mail in kind.

Edited by: JUNEPA at: 1/17/2018 (21:22)
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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BMASSIE3 Posts: 43
11/14/17 9:11 P

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Prepared for weigh in, I know that it's just a number, another piece of information.

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit.
-Monitored fullness after each meal and if I could take a walk.
-Didn’t do Sun Salutations this morning, raked leaves instead, and took a walk later in the day and gave myself credit.
-Stayed on plan, Gave myself credit.
-Have planned my meals and snacks for tomorrow in Spark Nutritional Tracker and gave
myself credit.
-Read my “It’s Not Okay” and “Get Back on Track” response cards and gave myself credit
- Worked toward accepting what I have to do to lose weight
-Wrote the Beck techniques for addressing emotional eating in my journal and wrote a new response card for emotional eating.
-Tagged the Seven Questions Technique to use when I’m upset instead of turning to food for comfort.
-I prepared for weigh in tomorrow.



MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,508)
Fitness Minutes: (48,171)
Posts: 7,937
11/6/17 11:16 A

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Bummer!!! I knew how the week had gone before I ever stepped on the scale.
emoticon

Cat

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


 current weight: 220.5 
260
231.25
202.5
173.75
145
KBEHNKE81's Photo KBEHNKE81 Posts: 17,227
11/4/17 11:11 A

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I'm confident that I've held steady from last week, which is just fine.
My weight has varied by 4 lbs since October 1. This is normal, and within my maintenance range. I am squeaking into the lower end of my range this past week, and can tell by how my clothes fit and by how easy it is to climb the stairs at work. Funny how just a couple lbs can make a difference.

**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.


GOING-STRONG's Photo GOING-STRONG Posts: 7,129
11/4/17 9:44 A

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The get togethers this past week have been made staying on plan very difficult so I'm expecting to see a small tick up... but that is life. I am pleased that I haven't gone completely off the rails and even though I ate some things that were definitely NOT MY FOOD I didn't go crazy.

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


 Pounds lost: 80.7 
0
20.75
41.5
62.25
83
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
Fitness Minutes: (238,990)
Posts: 5,942
11/4/17 5:43 A

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We have finished Week 5!
emoticon

Official weigh-in day tomorrow...
I'm prepared to see a tiny loss, but I may see a spike up because we celebrate dad's name day today, and I won't have a chance to measure my portions, and mom puts more salt in food than I do.
Either way, I know what I have been doing was good, and I'll continue.
Eating 150-200 calories less leads to slow but inevitable weight loss.
Just like eating 150-200 calories more leads to slow but inevitable gain ; )

emoticon

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


446 Maintenance Weeks
0
115
230
345
460
AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
6/24/17 11:38 P

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looking forward until tomorrow I weigh myself daily, so I lost a few pounds this week. Hope to keep the momentum going

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


 Pounds lost: 15.4 
0
14.5
29
43.5
58
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