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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
10/19/17 6:43 A

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Day #63 Buffers

Key Thought: Rather than trying to use your willpower to resist tempting foods, create BUFFERS that will put distance between you and your high-risk, problem foods.

Identify your most problematic food triggers and stop them before they start. Don't keep them in the house or at your desk at work. Make a clean sweep of the trigger foods around you. Just as a person who is trying to quit smoking doesn't keep cigarettes laying around the house, a person who is trying to lose weight shouldn't keep foods that tempt them in the house, either.

Edited by: CRUISEPUPPY at: 10/19/2017 (06:47)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
10/18/17 10:18 A

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Day #62 - Non-food triggers

Key Thought: In addition to food triggers, there are many 'non-food' triggers that can also pull you toward eating - like people, circumstances, habits, physical situations, and emotions.

People - being around difficult people, demands from others, or even high expectations you place on yourself

Circumstances - meetings, holidays, family gatherings, and special events of all kinds

Habits - routines you've come to always associate with food, like snacking while you sit at the computer or watch TV

Physical situations - pain, illness, fatigue or discomfort

Emotions - being upset or feeling depressed, nervous, fearful, stressed, lonely or bored

Because non-food triggers aren't always very obvious, watch carefully for the signals that cause you to want food. Pay attention to subtle cues that prompt your thoughts to turn to food or send you hunting for a snack.

Edited by: CRUISEPUPPY at: 10/19/2017 (06:48)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
10/16/17 7:06 A

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Day #61 - Food Triggers

Key Thought: Food triggers are all those little signals and thoughts that prompt you to eat during times when you weren't planning on it.

Food triggers can be prompted by...
1) sight - seeing tasty leftovers in your fridge, a spread of food at a bridal shower, or even looking through a cookbook
2) smell - like the smell of popcorn when you walk into a movie theatre or donuts when you walk by a bakery
3) taste - once you start eating, the delicious taste might trigger you to eat more. A specific food might trigger a weakness you feel you can't overcome - like ice cream or potato chips.
4) talking - about food with family, friends or coworkers
5) visual images - like billboards along the highway or tv commercials that are specifically made to trigger your desire to eat
6) activities - that you've always connected with food in the past can trigger you to repeat the pattern and eat, thinking the activity wouldn't be the same, or any fun, without the food associated with it - like having a funnel cake at the fair, popcorn at a movie or a piece of cake at a wedding

I think my biggest food trigger is potato chips. Anytime they present themselves (which is at most parties, events, picnics, potlucks, etc) I immediately lose control. There is no way I can say no - or at least, that's how it feels! Then, letting my guard down on potato chips leads to throwing in the towel for everything else there as well!

Instead of feeling bad about giving in to a food trigger after you've eaten it, learn how to recognize the trigger before you eat. More on this in the lessons to come.

Edited by: CRUISEPUPPY at: 10/19/2017 (06:48)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
10/13/17 5:41 A

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Day #60 - Create a Stop Sign

Key Thought: Have an instant reaction plan in place - sort of an emotional 'stop sign' - to use whenever you are randomly reaching for food. Keep it simple - something quick just to break the eating momentum and remind you of your goals before you give in to something you really don't want (but might think you do at the moment).

Here's my STOP SIGN plan:

Before I give in to something I shouldn't I will STOP and...
1. Take 3 deep breaths and with each breath switch my thoughts to what my goal is and why I want to get there
2. Take a 30 second walk around the room or do some 'high-knees' in place
3. Have a glass of water followed by a breath mint or a piece of gum

Once you decide to use your stop sign - do it quickly! Don't let your resolve weaken or try to convince yourself that a 'little bit' of food won't hurt you. It CAN hurt you by setting you up for failure, harming your self-esteem and making you feel hopeless that you'll ever really reach your goal. Just STOP EVERYTHING and use your STOP SIGN!

Edited by: CRUISEPUPPY at: 10/13/2017 (05:43)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
10/13/17 4:37 A

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Thanks, Gil! There is so much good information and so many good ideas in this book! I get off track sometimes, but I am determined to finish this. I only wish I could remember it all and put it all into practice - but having a place to think it over and write out these recaps of each lesson really helps, and will give me a place to come back to in the future to refresh the lessons I'm learning!

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,668
10/12/17 3:16 A

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Great to see you working through the Days
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Gill

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

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
10/11/17 3:15 A

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Day #59 - Heart Hunger 'Insteads'

Key Thought: Heart Hunger solutions are things that feel nurturing or soothing. Make a list of things that might appease this particular type of hunger instead of reaching for comfort food.

~ Take a bubble bath or hot shower
~ Get a massage - even if it's just a neck rub from your spouse
~ Hold and stroke your dog or cat
~ Take a nap and cover yourself with a soft, cozy blanket
~ Have a cup of coffee or light hot chocolate
~ Sit outside to watch and listen to the chickens (this is very therapeutic to me!)
~ Hug someone (or even some 'thing' - like a teddy bear)
~ Do some gardening & feel the sun on you skin- or any outdoor activity that involves nature
~ Sit on the patio swing and listen to the birds sing
~ Read an inspirational book or watch a movie with a happy ending
~ Light a candle with your favorite fragrance
~ Cry if you want to - until you are feel like you don't need to cry anymore
~ Buy yourself some flowers
~ Play some beautiful music - something relaxing and peaceful - and do nothing while you listen
~ Turn your heart to God and think of His great love for you. Pour your heart out to Him and allow Him to meet every need. Think about his great and precious promises. If you find a particular promise or Bible verse that is meaningful or appropriate for your situation, write it down on a card or sticky note and place it where you can read it often

Edited by: CRUISEPUPPY at: 10/11/2017 (13:24)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
10/11/17 3:11 A

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Day #58 - Heart Hunger

Key Thought - Heart hunger usually stems from 'empty' emotions like discouragement, hurt, disappointment, loneliness, boredom/restlessness or a yearning for attention or appreciation. It is easily spotted when you want something to eat, but don't know what it is.

Heart hunger usually sends you searhing for something soft, smooth, or creamy like ice cream, doughnuts or pasta. This kind of hunger makes you want comfort foods that are related to fond memories or happy times.

When you find yourself searching the fridge or cupboards for something to eat - ask yourself "What's making me feel empty right now - what am I really searching for? What am I missing or needing in my life?" Then ask yourself "Will eating change this?" Obviously, the answer is NO - the comfort you will find in food is only momentary - in the end, eating will only make you feel worse, not better!

Edited by: CRUISEPUPPY at: 10/11/2017 (03:13)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
10/9/17 10:53 A

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Day #57 - Head Hunger 'Insteads'

Key thought: Create a buffer to interrupt the automatic response of eating when head hunger strikes by creating a LIST of things to do 'instead'.

~ Jump up and down to shake loose your anger or frustration
~ Read something. Have a couple good 'diversion' books ready to grab.
~ Take several deep breaths - sigh loudly with each one.
~ Do a crossword puzzle or play an online game you like.
~ Sing! Turn on some music you like and belt out the tunes.
~ Call a good friend that you can vent to.
~ Type out your true feelings on a Word document on the computer and then delete it!
~ Take a walk down the street - and talk out loud about the issues as you go
~ Best of all - fall to your knees and tell God all about it - the Bible says to "cast your cares upon Him because He cares for you!" (I Peter 5:7)

Edited by: CRUISEPUPPY at: 10/9/2017 (10:55)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
10/6/17 8:59 A

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Day #56 - Head Hunger

Key Thought: There are two distinct types of emotional eating - head hunger and heart hunger. This lesson focuses on head-hunger.

Head Hunger usually starts with a specific food thought or craving - you know exactly what you want - typically, foods that are chewy or crunchy like potato chips, nuts or candy.

Head Hunger usually tends to be connected to pressure-type emotions like anger, frustration or resentment often related to stress, deadlines or difficult people.

When you face head hunger - try to identify what is irritating you, bothering you or stressing you out at that moment. Once you've identified it, ask yourself "Will eating change this issue?" Will it mend relationships, improve someone else's behavior or eliminate a project deadline? NO! Realize that while it might initially make you feel calmer, when the food is gone, the situation still remains. Eating only postpones what you really need to do to deal with the issue, and after blowing your good eating plan, you only feel worse about yourself, not better! So, learn to identify and overcome what's causing head hunger by other means!

This topic seems to repeat several previous lessons, however, I also see it as a way of saying FOOD is not the true prize - reaching my GOAL is the true prize. Food is there now, and my goal seems far away, so it's easy to set my goal on the back burner and eat what I want at the moment. Eating something is immediate gratification, but the true joy, would be to be at my ideal weight - that would be winning the blue ribbon! So, keep food in it's proper place - use it to fuel your body, not to comfort it. Use food as a stepping stone to reach the real prize - finally reaching GOAL! Do you want to truly take FIRST place - or are you satisfied with the consolation prize?!?

Edited by: CRUISEPUPPY at: 10/9/2017 (10:28)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
10/6/17 8:28 A

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Day #55 - Food is the Consolation Prize

Key Thought: We often reach for food to meet emotional needs, but it seldom matches your dream. It becomes the 'consolation prize' - it's better than nothing, but doesn't even come close to what you really wanted - to be loved, appreciated or comforted.

From childhood we are taught that food can comfort us or meet other emotional needs. When we fell and scraped our knee, we felt loved, comforted, cared for and important when our mom soothed our hurt with a cookie.

If you find yourself reaching for something to eat, but know you aren't really hungry ask yourself "What do I 'really' want or need" and then think of other ways to meet that need. Stop the association between food and love, appreciation or comfort.

This topic seems to repeat several previous lessons, however, I see it as a way of saying FOOD is not the true prize - reaching my GOAL is the true prize. Food is there, and my goal seems far away, so it's easy to set my goal on the back burner and eat what I want at the moment. Eating something is immediate gratification, but the true joy, would be to be at my ideal weight - that would be winning the blue ribbon! So, keep food in it's proper place - use it to fuel your body, not to comfort it. Use food as a stepping stone to reach the real prize - finally reaching my GOAL! Do you want to truly take FIRST place - or are you satisfied with the consolation prize?!?

Edited by: CRUISEPUPPY at: 10/6/2017 (09:20)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
9/4/17 1:58 P

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Day #54 - Eating to feel better

Key Thought: Food is often the first thing that comes to mind when we are tired or don't feel good. It seems to provide an appealing 'cure' for whatever ails us. Don't let what you think is a need for food get mixed up with a need for rest, or maybe even movement.

Sometimes you really DO need food (fuel), but having an energy drop or feeling 'less than par' doesn't always mean it's time to eat. Be sure you can recognize the difference between your need for 'fuel' and your desire for a 'fix'. You might just need to calm down or de-stress.

Rather than reaching for food FIRST, try something different from the following 3 areas:

1. Movement: Try doing a few deep-breathing exercises or stretches. Go outside for a short walk, sit on the porch swing or dig in your garden. It will get your blood circulating and the fresh air and sunshine will do you good as well.

2. Rest: Give your eyes a rest from the computer, or take a break from the task you are working on. Allow yourself to relax. Put your feet up, or take a short (or long) nap. Start going to bed earlier.

3. Distraction: Have a glass of water with lemon, or sip a cup of coffee, hot tea or a diet soda, turn on some good music with a high-energy beat, read a good book or take a short shopping trip. Choose a diversion that fills your mind, not one that empties it.

My own personal idea might be some over-the-counter medication, too - sometimes just one Excedrin migraine or one Aleve can take away aches and pains and give me a little needed boost. Not saying that should become the mainstay, either, but if you truly aren't feeling good - it might help more than food will.

Most importantly - learn from the past. Usually, once the food 'fix' is over and the pleasure of the food has gone down my throat, I usually feel WORSE about eating rather than BETTER - because then I get discouraged and feel like I've blown it. Food can even make me feel MORE sluggish. So, remember - try a NON-FOOD alternative to feeling better FIRST - later, you'll be GLAD you did!


Edited by: CRUISEPUPPY at: 9/4/2017 (14:27)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
9/4/17 4:37 A

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Day #53 - Using food as a 'friend'

I renamed this chapter because food is NOT my best friend - God, Mark, my sister and Sheila are my BEST friends. However, the key thought of this lesson is that we do sometimes turn to food as a 'friend' at various times to provide comfort when we are stressed, or a helping hand to get through things we are facing. We don't INTEND to, or maybe even realize that we are using food in this way.

Emotions that might cause this are being bored, lonely, stressed, angry, upset, sad, anxious, afraid, tired, uncertain, overwhelmed, overstretched, lacking confidence, feeling 'empty', etc. Food becomes a friend by providing comfort, encouragement, relief, entertainment, an outlet, nurturing, a shield, stamina, courage, security, strength and filling those 'empty' places.

Start paying attention to why you are eating - if you are not truly physically hungry, think about what might be going on to make your reach for food? Change the pattern by thinking of other ways to manage these challenges and emotional needs. Make a list of other ideas and post it somewhere you can easily find it. When the moment arrives, turn to your list instead of the refrigerator. Pick something off the list to do instead of eat. Things for this list might be to take a walk, call or spend time with a friend, read a book, take a nap, clean a drawer or closet, go through a paper pile, take a bubble bath, read your bible/pray, etc. As new ideas come to mind, add them to your list.

Edited by: CRUISEPUPPY at: 9/4/2017 (06:02)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
9/2/17 12:47 P

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Day #52 - Food is an instant fix

Key thought - food provides a reliable instant fix for may things we might find distasteful in our lives - but it doesn't actually take the problem away - it just delays it, and in some ways, compounds it!

In our culture - food comes fast and easy and we might turn to it to subconsciously avoid things or to solve our problems. It can become a solution to fill up time when we have NOTHING to do to and are bored or restless. It's also a great way to procrastinate when we face a task we don't want to do. When we feel exhausted, or emotionally worn down, eating is the only thing that doesn't seem to take any effort. It provides an instant sense of pleasure and satisfaction, and also provides a source of entertainment.

The thing to do in these situations is first to identify exactly WHY it is you want to eat or WHAT you might be trying to avoid. Then remind yourself that "the task will still be there after I finish the food". Just jump on the task or find something to get busy with, and leave food out of the picture!

I call this kind of eating 'grazing' - just wandering around looking for something to munch on. It would be better for me to put that effort into finding something to DO instead of something to EAT!! Often, once you get busy with a project, you will forget all about food as you put your interest and focus elsewhere.

Edited by: CRUISEPUPPY at: 9/2/2017 (12:49)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
9/1/17 10:47 A

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Day #51 - What is emotional eating?

Key Thought - Emotional eating is anytime you reach for food when you aren't physically hungry or needing nutrition.

Emotional eating can destroy your diet pan as well as ruin your motivation and your self-esteem. To stop emotional eating you first have to recognize you are doing it. Start paying attention to the times you eat when you aren't truly hungry. Analyze your habits to see if any of them fall into the emotional eating category.

When you start thinking about food, ask yourself "Is this HUNGER or just a DESIRE to eat?

If you realize it's just a desire to eat, ask yourself " What's going on here?" Consider other ways you might take care of the emotional need without appeasing it with food - perhaps take a nap, phone a friend, read your bible/pray, clean out a closet, take a walk, or sit on your porch swing in the sunshine, work in your garden, take a bubble bath, etc.

I never think of myself as an 'emotional' eater - or even an emotional person. However, I will start asking this hunger or desire' question before I eat and just see if I am truly hungry or just eating out of habit or for emotional reasons. You just never know, right? I've never been a thin person, so perhaps I do use food at times for the 'feel good' qualities it has emotionally?


Edited by: CRUISEPUPPY at: 9/2/2017 (12:47)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/31/17 12:16 P

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Day #50 - The 10 Minute Solution

Key Thought - It doesn't have to be all or nothing - just 10 minutes a day of some kind of activity done consistently can make a world of difference in how you look and feel!

You may have longer periods of exercise planned, but when you don't FEEL like exercising or other things interrupt your exercise plans for the day, consider just taking a 10 minute walk, bike ride or even dancing around in your living room. It will get your blood circulating and give you an energy boost, sharpen your thinking, brighten your eyes and lift your spirits.

Just 10 minutes a day, done every day all year long equals 3,600 minutes - or 60 HOURS of exercise. This is a calorie burn of 24,000 calories for the year - and the equivalent of almost 7 pounds lost! Just 10 minutes!!

Make a minimum of 10 minutes a day your goal - it's DOable - you can fit it in anywhere in your day. You can always find 10 minutes - no matter how busy the day is! Often, once you get moving - you'll feel like doing a little more or going a little farther - which will only double or triple your results. Or, maybe you'll find you can fit in 10 minutes in the morning and another 10 minutes in the afternoon and/or evening. But if not, you are still a success if you meet your 10 minutes! With time - not only will you burn those calories, but you'll see major changes in your muscle tone, your energy levels and your overall health!

Personally speaking - my goal is to go to water aerobics 3 times a week (1 hour class). However, I am going to start trying to do this '10-minute solution' on the other four days a week - I love this idea because I could easily ride my indoor bike for 10 minutes while watching tv at night, or taking a short walk around my end of the street, or even a 10 minute bike ride around the neighborhood. I will ask Mark to get my bike out of storage this weekend!

Edited by: CRUISEPUPPY at: 8/31/2017 (12:20)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/30/17 11:33 A

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Day #49 - Just do SOMEthing!

Key thought - In spite of the greatest intentions, clearest goals and best laid plans, it often just doesn't happen - sometimes it's hard to get moving. When you find yourself discouraged and in a rut, remember this phrase "just do SOMETHING and then you are started"!

This lesson addresses one of my big problems. I can set great goals and lay out great plans, including charts/graphs, etc, but taking the actions to follow through often doesn't happen - or doesn't last long! Days or weeks go by and I haven't done a thing!

There is a simple solution - just do SOMETHING! "Something" is just ONE thing and can be as simple as a 5-minute walk, or a healthy meal. It moves you past the barrier of inertia - once you are started, your mind recognizes your success and helps you keep going. Getting started is critical to reviving motivation. The first step can be a killer, but without it, you'll stay stuck. Once you get started, momentum will build - it's like the Dave Ramsey's debt snowball - once you get it rolling with something small, it continues to grow and build momentum that is very exciting.

Whatever step you've taken, try to repeat it daily for three days. With that, you'll begin to get back into a rhythm, get back your confidence and regain a sense of control. Memorize this little phrase and keep it handy - it can be used whenever you find yourself in a rut and unable to budge.

Edited by: CRUISEPUPPY at: 8/30/2017 (12:06)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/29/17 11:54 A

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Day #48 - You gotta WANT to!

Key Thought - Sometimes saying "I can't" indicates that deep down we might not really WANT to. Or, we might want the outcome, but NOT the work or effort that's involved to get there.

Try this idea: When you find yourself saying 'I can't...', substitute the words "I don't want to...". Listening to yourself say that out loud, you might find yourself reacting with 'wait a minute - I really DO want to!" So repeat it again and say "Of course, I WANT to ....!"

If you find you are still having trouble taking action - split the issue apart and consider which pieces you don't feel ready to take on - for example, if you react to daily exercise, you might just not feel ready for 30 minutes - but you might be able to deal with a 5 or 10 minute walk. So, set some smaller goals based on what you know you CAN do! Say 'of course I want to...and then follow through with your plan. Now that you know you WANT to and your smaller goal is achievable - you will actually be able to DO it and begin to see progress!

Edited by: CRUISEPUPPY at: 8/29/2017 (11:54)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/28/17 1:30 P

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Day #47 - Kick the Can't!

Key Thought - "I can't" are two very powerful little words! They are usually followed by a legitimate excuse that justifies why we think it's true. Every time you tell yourself you CAN'T do something, you cement it as truth and your brain sees it as 'the end'.

We might think we 'can't' because of lack of willpower over certain foods, situations beyond our control, lack of time, or people who don't support us or get in our way.

'I can't' statements affect your sub-conscious and keep you from making progress. So, starting today, BANISH the words 'I can't' from your vocabulary. Instead, think about what's possible (what you CAN do) and substitute the phrase 'I'll find a way'!

Nothing is impossible! Describe your challenges as 'hard (or challenging), but not impossible' and think to yourself - 'I'll find a way!' For example - sticking to your diet while on vacation, during a holiday, or a birthday or special event - it maybe challenging, but it's not impossible - so think it through and find a way!

The next good phrase to add is 'Maybe I could...' This phrase immediately and automatically sets the wheels of your brain in motion to get creative and start thinking up a new action plan. What a difference a simple change in the words you use does for your thinking! So remember, every time you hear yourself saying or even thinking 'I can't' - immediately switch it to 'I CAN - it's challenging, but I'll find a way - maybe I could....' Wow - this concept could be revolutionary!!

Here's one: I can't lose 40 pounds - it's just too much and I lose weight too slowly!

Losing 40 pounds is challenging, but not impossible - I'll find a way! Maybe I can focus on just losing two pounds a month - a totally 'DO'able number - then do it consistently!

Edited by: CRUISEPUPPY at: 8/29/2017 (11:40)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/28/17 1:02 P

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Day #46 - If not food, then what?

After you decide to label more of your food as being 'unimportant', you may need to replace its importance with something else. Make a list of 11 or 12 other things that are important to you with food being the last item on the list:

1. God
2. Mark
3. Kids/Grandkids/Sister
4. Friends
5. Boat rides and lake times
6. Games
7. Water Aerobics
8. Recipes/Healthy Cooking
9. Books/Reading
10. My chickens/coop
11. Finances
12. Shopping (clothes, toys, gifts, etc)
12. Food

Now that food is no longer at the TOP of the list, think about and look for how you can give MORE emphasis and attention to all the other non-food things that are important to you. In this way, food becomes less of a PRIORITY in your mind and you will develop more passion for the other important things in your life.

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/28/17 12:39 P

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Day #45 - Food - important or not?

Key Thought - Food doesn't always have to be the center of your life - your world doesn't have to revolve around food. You have the choice to make it 'important' or just 'routine'.

Choose specific times to let food be 'important' and other times for it to be 'unimportant'! Every meal doesn't have to be fun, exciting or memorable.

Remember that designating food as 'important' doesn't give you permission to overeat, but rather to openly appreciate and enjoy it.

Since food doesn't have to be 'special' all the time, BE SELECTIVE of when you call it important. Don't assume you have to give food 'special' status just because it's part of an event. When you spend time with others, you can still choose to let food be 'unimportant' and focus instead on giving love and attention to the people around you.

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/25/17 8:15 A

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Day #44 - It's not the right time

Key Thought: Most people's lives are busy and even hectic - but you can make anytime the right time to lose weight!

Many times we feel we are just too busy to think about eating right and exercising. But, in reality, you can make any time be the 'right time'. If you keep going off a diet because it's not 'the right time', maybe what you are really saying is that losing weight isn't that important to you - at least not right now. When losing weight becomes important enough, you'll figure out how to make room for it in spite of your busy schedule - if it becomes your priority, you'll put it first and work the rest of your life around it because you really WANT IT!

There is ALWAYS something coming up or going on - that's just LIFE!! Work, birthdays, holidays, vacations, weddings, bridal or baby showers, special events at church, company...the list goes on. There's rarely a month, or even a week that doesn't have something that causes stress, wears us out and presents eating temptations! We have to learn to work our plan right through these challenges - not get into the 'blow it' mentality and throw in the towel. We can't keep going on and off our plan - doing that gets us nowhere. We CAN make sensible choices in spite of these things. When we make it 'important enough' we can figure out how to make 'anytime' the 'RIGHT time'!


Edited by: CRUISEPUPPY at: 8/28/2017 (12:17)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/25/17 7:58 A

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Day #43 - Choose to, not HAVE to!

Key thought: Most of us inwardly rebel at the thought of what we HAVE to do - so change your perspective - nobody is making me lose weight - it's what I WANT to do - it's what I am CHOOSING to do!

Change your words to reflect this new perspective. Saying I HAVE to reflects a negative tone, as though it's a chore, a drudgery or I'm being forced to. Saying I choose to reflects a positive tone - something I WANT to do, not have to do! Don't say I HAVE to go to water aerobics - say I choose to! Don't say I have to count calories - say I choose to! I don't have to skip that piece of cake or second bowl of ice cream - I CHOOSE to! Saying you CHOOSE to, puts you in charge. I'm choosing to because I want to reach my goal!

This single change in attitude and words could have a major effect in how I view losing weight and could totally change my results!

Edited by: CRUISEPUPPY at: 8/25/2017 (08:06)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/25/17 6:55 A

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Day #42 - Make it Matter

Key Thought - When something becomes really important to you, getting motivated is easy!

You can boost your motivation to stay on your diet plan by making the outcome more important. This goes back to idea of having a big enough WHY that I mentioned in the previous lesson. Think about all the things that bother you about being overweight - make a list of all the ways your weight affects your life, health, appearance, self confidence, etc. How much worse will your life be if you gain more weight - or how much better would your life be if you lost the weight - which one do you want - REALLY WANT?!?!

If you move the importance of losing weight up in your mind, you will naturally be motivated to do whatever it takes to get there! MAKE IT MATTER by focusing on how important the outcome is! I HATE being overweight and I can't WAIT to see the difference in how I look and feel when I reach my goal!

Edited by: CRUISEPUPPY at: 8/25/2017 (07:47)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/25/17 6:34 A

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Day #41 - Motivation is a choice!

Key Thought: Motivation doesn't magically appear - it's something you create yourself - it's a CHOICE!

Motivation affects everything! It provides the power behind all your actions and helps you follow through with good intentions. Motivation becomes the PUSH that helps you get things done.

You create motivation through your thoughts, your self-talk and your attitude. Even if you don't have any energy, you can still access your motivation. Because your drive and energy originate inside your head - you have the ability to motivate yourself anytime you want to!

I think motivation is really the 'WHY' behind what you do. For example, you clean the bathroom, not because it's fun, but because you don't want it to look nasty and stink - that's your motivation! For weight loss - I think this goes back to the list of '10 reasons I want to lose weight' that we wrote out at the beginning of this book - rereading those everyday would help to motivate me to take the actions I need to do to reach my goal. Dave Ramsey says you won't be successful unless you have a big enough WHY! So - to create motivation for yourself - think often about your WHY's. Let them fire you up!

Edited by: CRUISEPUPPY at: 8/25/2017 (06:55)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/23/17 11:40 A

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Day #40 - Having an Eating Experience

Key Thought - The joy of eating isn't always about the taste or texture, often, it's about the EXPERIENCE - what social event is happening at the time!

There are many different types of eating experiences - it might be a church potluck, a birthday party, a holiday like Thanksgiving or Christmas, or just a romantic dinner for two. By separating the qualities and tastes of your food from the situation you're eating in, you can learn to manage the amounts you eat much differently.

I think the thing to learn from this lesson is to consider the experiences surrounding our food - don't eat everything in sight just because you are at a birthday party or celebrating a holiday with your family. First focus on the family and friends who are there, enjoy the celebration in other ways - talking, laughing, catching up, decorating, playing games or even cooking! Then, when food presents itself - look it all over well first, and think about what looks the best and would be the biggest treat. What is just average that you can have at other times. What would really make THIS occasion special? You can still really enjoy the entire EXPERIENCE without letting it become all about the food and eating too much!

Edited by: CRUISEPUPPY at: 8/23/2017 (11:42)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/22/17 11:35 A

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Day #39 - Flavor or Texture

Key Thought - The love of food isn't always about taste - sometimes it's about texture.

We usually think we like certain foods because of the flavor - but this lesson points to texture as something that might sometimes keep us coming back for more. Do I like potato chips because of the salty taste, or because of the pleasantly greasy crunch? Do I like ice cream because of the sweetness and flavor, or because of its cold, soft, smoothness as it glides over my tongue and down my throat? Do I like chocolate for the flavor, or because of the way it melts in my mouth? I have never really thought about it before, but all of these sensations bring a certain satisfaction to the food in addition to the flavor. These sensations are part of the addictive control the food can have over us - and she suggests these qualities might also be fulfilling emotional needs we may have (i.e. excitement, comfort, etc.). In recognizing a connection between certain food textures and emotions, we can then think about and plan other ways to have those needs met (maybe instead of ice cream, I need a neck massage from my husband, or a warm bath instead of a bag of potato chips)!

Edited by: CRUISEPUPPY at: 8/23/2017 (11:18)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/22/17 11:19 A

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Day #38 - Food as Power

Key Thought - Food sometimes relates to a perception of power or strength when we feel emotionally weak.

Sometimes, food helps you feel more important or confident - it can provide a way to overcome feelings of insecurity and boost your self-esteem. In times of stress or if you feel uneasy or anxious, eating might make you feel stronger. It might be a way of dealing with situations that feel overwhelming at the time.

Find other ways to feel stronger and put them into practice so you won't need to use food to fill these emotional needs. Reading your Bible or a good non-fiction book, talking with God or another good friend, getting some exercise instead of a snack, painting your nails, cleaning out a closet, getting on top of your budget or getting your menu/grocery list made out for the coming week - these are all ways to feel stronger and accomplishing something without reaching for food to fill the need.

Edited by: CRUISEPUPPY at: 8/23/2017 (11:54)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/22/17 10:56 A

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Day #37 - I love to eat!

Key thought: Do you really love to eat, or does eating somehow satisfy an emotional need that you have?

It's ok to love to eat and to appreciate good food. But there's a big difference between appreciating FLAVORS and liking the way you FEEL as you eat it. Beware - saying you just love to eat can be just providing an excuse for using food to make you feel good and appease some of your emotional needs.

What do you REALLY love about food - is it the flavor, the aroma, the texture, the swallowing - or could it be that you crave the experiences around food, such as the TV shows you are watching, or being with certain people or in certain places. Food might represent happiness, relaxation, fun or perhaps be used a reward at the end of a hard day.

Think about the foods you love - what is it you love about them? In addition to the flavor of the food, notice other things that you love about eating them - is it possible that what you love isn't related to the food itself at all? For instance - cake - we usually have cake for special occasions that represent a celebration for someone we love - a birthday, a wedding, etc. We have tied the cake into the JOY of being with our friends/family and the 'specialness' of the occasion. Could we enjoy them and the occasion without the cake? Probably, but in some ways, we feel the CAKE is what makes it all special and gives us the excuse to indulge our sweet tooth!

My favorite food is pizza - and in addition to thinking it tastes great - it's usually associated with a party or special occasion, like a game night when we order it - and it also usually is eaten with a sense of fun and abandon - and 'blowing it' because along with it are usually other 'fun' foods like potato chips, cokes and dessert. I can always expect a big gain on the scale the next morning, so it's also accompanied by guilt and frustration. I love to eat pizza - but usually feel defeated before it even gets to the door - so why do I love it so much!?!? It's crazy - I should HATE it! Or, better yet - I guess I should learn to stick to a predetermined amount - like two slices and really SAVOR them - and substitute the other fattening foods that accompany it with a salad and big glass of water! I also need to make the PEOPLE and the GAMES the focus of the FUN - rather than the food!

Edited by: CRUISEPUPPY at: 8/22/2017 (12:15)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/18/17 2:31 P

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Day #36 - Slow down your eating

Key Thought - To recognize the signal's your body give you, you may have to slow down your pace of eating. If you eat too quickly, they might slip right by before you realize it!

In our busy lives, a lot of people eat too quickly much of the time. To train yourself, set a timer for 20 minutes and then pace yourself to be eating the last bite when the time is up. Eventually, you will become more conscious of eating slowly and you'll learn to pace yourself automatically. Since they say it takes 20 minutes for your brain to know your stomach is full, this is probably a good idea anyway. By then your stomach AND your brain can be feeling satisfied on your first portion and not be as likely to leave you wanting seconds.

I really like this idea! I've always considered myself slow eater (at least compared to the three guys in my family), but I still don't know if I take a full 20 minutes or not. I am going to give the timer idea a try. I might first just eat normally and see what my regular time is. Then I will start setting it for 20 minutes and practice pacing myself to that amount of time.

Edited by: CRUISEPUPPY at: 8/18/2017 (14:42)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/18/17 2:19 P

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Day #35 - The Eating Pause

Key Thought: There is a natural 'pause' in every meal that indicates you've had enough.

At some point in the process of eating a meal, most people stop briefly and lay down their fork or put down the food they're holding in their hands. This is usually at point when they first feel 'comfortable' and is a natural indication of when you've had enough.

This idea is new to me - I've never really noticed this 'pause' before - perhaps it's because I'm eating so fast or enjoying my food so much, but I will begin watching for it and use it as a guideline to stop eating. I like the idea of building a habit of watching for it, and even to start watching for it in other people - this should be very interesting! Yet another tool for becoming a 'naturally thin person' instead of someone who normally overeats!

Edited by: CRUISEPUPPY at: 8/18/2017 (14:35)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/18/17 8:04 A

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Day #34 - Listen accurately

Key thought - pay close attention to your body and learn to recognize signs of fullness. It WILL tell you when you've had enough.

Pay close attention and watch carefully for the first signs of feeling comfortable or 'just right'. To do this, you must learn how to monitor they way your stomach feels, not what your head thinks. It takes 20 minutes for the message to get to your brain and by then, you may have already eaten too much.

I've found in the past, that the moment I realize I feel 'comfortable' often comes way too fast - and I haven't yet stopped enjoying the food and want to continue anyway! To deal with this - I will start allowing myself two bites after I realize I'm 'comfortable' and really savor them. Better yet might be to slow down my eating and savor EVERY bite, so that 'comfortable' won't come so fast and I will have already savored the food and be willing to set the extra aside.

Edited by: CRUISEPUPPY at: 8/18/2017 (14:09)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/16/17 8:40 A

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I agree with Gill, you are doing great! emoticon

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”
I voted by mail!


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8/16/17 8:39 A

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Day #33 - The 3 - 5 Hour Rule

I have taken the liberty to rename this lesson based on the author's first subtitle - which I find works better for me.

Key Thought: To manage hunger levels well, eat no less than every 3 - 5 hours.

Eating on a 3 hour schedule not only keeps hunger at bay, it keeps your blood sugar steady and your metabolism fired up, and thus, helps you manage your weight more effectively.

Personally, I try to eat on a 3 hour schedule. 7 am - breakfast, 10 am - snack, 1 pm - lunch, 4 pm - snack, and 7 pm supper. My goal is to limit my snacks to a piece of fruit, or a protein bar or shake. This takes care of between meal hunger pangs, yet still keeps the calories fairly low and allows me to be hungry again for the next meal. I always carry a 'Kind' nut bar in my purse so I never get into a situation where I'm out shopping, etc., and get really hungry and have nothing to eat. It has saved me from stopping for fast food many times!

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/16/17 7:40 A

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Day #32 - The Fullness Scale

Key Thought: to recognize fullness, you have to listen to your body instead of looking at your plate.

Your stomach will tell you when you've had enough - you will no longer be hungry and will feel comfortable and satisfied - you'll reach a 'happy spot'. However, if you aren't paying attention and really like the food, you'll hurry right past 'satisfied' and soon feel puffy/too full, if you still ignore your stomach and keep eating because the food is SO good, you'll end up feeling stuffed and miserable.

Learn to recognize when you reach the exact spot where you feel totally satisfied/just right. Then, regardless of what's left on your plate - stop eating and allow yourself to feel happy and content.

Continuing with my left hand as a hunger scale - I'll add the final two fingers to the list:

My thumb is "5" - stuffed/miserable
My pointer finger is "4" - uncomfortable/too full
My middle finger is "3" - comfortable/satisfied
My ring finger is "2" - a little hungry
My little finger is "1" - very hungry
To the left of that is nothing or "0" - famished/starving

The goal with this scale would be to pay attention to hunger signals and stay between a 2 - 3. If I start feeling TOO hungry - it can lead to overeating and getting to that puffy/too full feeling, or even stuffed which IS a miserable place to be.

Edited by: CRUISEPUPPY at: 8/16/2017 (08:47)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/16/17 7:05 A

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Day #31 The Hunger Scale

Key Thought - To manage hunger effectively, you need to recognize it and respond to it.

Learn to watch for physical cues that you are hungry - a stomach growl, a slight headache, feeling fatigued, weak, shaky, grouchy or listless. Use a hunger scale to gauge hunger. Rather than the scale provided in the book, I have my own that I prefer to use instead, but it's the same concept. I use the fingers on my left hand as it helps me to have a visual I can glance at.

Using my middle finger as "3" - I call that comfortable/satisfied
Working to the left, my ring finger is "2" - a little hungry
My little finger is "1" - very hungry
To the left of that is off the scale or "0" - famished/starving

I'll cover the other two fingers in the chapter on the fullness scale in the next lesson.

The point is to pay attention when your body signals it's hungry. Don't ignore it until you are starving. Plan ahead so that when your body speaks, you've got something readily available. For instance, I keep a 'Kind' nut bar in my purse at all time in case I'm out and about and get hungry. It has saved me many times from stopping for fast food where I would have eaten far more.

Edited by: CRUISEPUPPY at: 8/16/2017 (08:45)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/15/17 12:18 P

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Day #30 - Postpone Eating

Key thought - change the way you manage snack foods by deciding to wait awhile before taking the first taste.

Remind yourself that you can eat anything you want, but you'll wait 'til later. Wait as long as you can - whether that is 10 minutes or 2 hours. The longer you wait, the less time you'll have and the less calories you'll eat. Just PACE YOURSELF! At the very least - take a look at the food choices available and postpone the more fattening foods 'til later. If there is a veggie tray or fruit platter, start nibbling on that first and hold off on the chips or cookies.

As we've said before, you aren't saying you can't have ANY of it - you're just waiting a bit. This calms your mind down and allows you to look forward to it and enjoy a little later.

Edited by: CRUISEPUPPY at: 8/16/2017 (06:39)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/15/17 11:55 A

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Thanks, Gill - I started this 3 years ago, and only made it a couple weeks. I've picked it back up and am determined to get all the way through the book this time around!

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/14/17 5:00 P

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You're doing great here, CP!
emoticon

Edited by: SWEETENUFGILL at: 8/14/2017 (17:00)
Gill

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

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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8/14/17 7:21 A

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Day #29 - Handheld Foods

Key thought - beware of snack foods like nuts, chips or candy where you can easily get caught in a hand-to-mouth pattern that is hard to stop.

Not only are these foods usually sweet or salty and thus tasty and addictive, they are usually eaten from a bag or a large bowl which offers no guideline for when to stop, so it's easy to eat them mindlessly and keep reaching for more without thinking. They have a sneaky ability to hook you into overeating. They are usually calorie dense foods which can pile up very quickly and derail the progress you may have made by eating right all day.

One strategy for overcoming handheld snacks is to make yourself put them in a small bowl or plate, so at least you realize when it runs out, you have to refill that bowl or plate, making you aware of how much you've had. Better yet, determine that you will only have ONE bowl, plate, or handful - and then stick to your pre-determined amount. For me, chips are my weakness - I might say that 10 or 15 chips will be my limit whenever they are present - count them out on a plate and enjoy them - but don't go back for more!

Edited by: CRUISEPUPPY at: 8/14/2017 (07:24)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/14/17 6:40 A

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Day #28 - Eating Because it's There

Key thought - learn to ignore food that simply shows up in front of you - don't just eat it 'because it's there'.

Food that fits this category would be donuts at church, a candy bowl on a co-worker's desk, free samples at the grocery store, etc. It wasn't planned, you aren't hungry, it doesn't even look that good...yet you take it and put it your mouth. To stop this auto-pilot eating, tell yourself this: "I don't eat food just because it's there!"

This is harder than it sounds! Here are a couple concepts that will help:

1. You have to be willing to let food opportunities pass you by. You can walk past it and let it go knowing there will be other opportunities to eat again in the future.

2. Learn to ignore food instead of chasing it. This is being in control and taking away the power that food holds over you. Think about the reason you are in this place. If it's the grocery store, focus on your shopping, not the food samples. If you are at a bridal shower, focus on the bride, her new gifts and the other people there, not the food table.

Remember - I eat food for fuel or for flavor. I don't eat food just because it's there - I don't eat food just because it's there - I don't eat food just because it's there...

Edited by: CRUISEPUPPY at: 8/14/2017 (07:07)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/14/17 6:36 A

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Day #27 - Eat Dessert When it's Special

Key thought - Get more particular about desserts and eat them only when they are SPECIAL!

Special includes more than just the dessert itself - it includes the occasion and the people, too. Use these three categories as a 'test' to determine if a dessert is worth eating:

1. Occasion - some dessert opportunities are special occasions - like a wedding, your anniversary, birthday, a vacation or a holiday. Sometimes, it might just be presented at work or a church potluck.

2. People - you may be with special people you love, or you might be with mostly people you don't know or really care about.

3. Dessert itself - is it TRULY special - something you LOVE that is DELICIOUS, like my best friends moist, tasty, delightful key lime cake, or is it just a piece of over-spiced apple pie from grocery store, cookies from a box, or a piece of cake that's dry and tasteless with fake waxy 'frosting' on it?

Become selective and eat dessert only if it 'qualifies' as truly SPECIAL! If it doesn't, apply the two bite rule and leave the rest!

Edited by: CRUISEPUPPY at: 8/14/2017 (19:32)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/13/17 4:16 P

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Day #26 - When Food Disappoints You

Key Thought - If you don't love it - leave it!

Food isn't always perfect - and sometimes, turns out to be less tasty or enjoyable than we hoped or expected it to be. We might continue to eat more, with subconscious hopes that the next bite will taste better, or feelings of guilt over wasting it. Lay down old rules that say to eat your food whether you like it or not. Evaluate what you're eating, and if you find it to be only mediocre, STOP! You don't have to finish it - just push it aside and let it go.

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/13/17 3:53 P

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Day #25 - Smaller Amounts Less Often

Key Thought - You don't have to eliminate your favorite foods completely as you work toward your goal. You can still have them, if you plan them into your program with the guideline of 'smaller amounts, less often'.

First - think about how much and how often you normally eat a certain favorite food. Determine what a smaller amount is and how often you'll eat it. Then, you can start looking forward to it, and because you know you'll get to have it every once in a while, you won't feel deprived. This way of thinking puts you in charge. It gives the food less power over you and you will not be as likely to overeat it.

Edited by: CRUISEPUPPY at: 8/14/2017 (06:15)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/11/17 11:49 A

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Day #24 - Eat for Satisfaction

Key thought - Give yourself permission to feel pleasure from your food, not guilt.

When you give yourself the permission to thoroughly enjoy it without guilt, you'll get the satisfaction you crave and won't have to hunt for something more to eat.

But, if find yourself still reaching for something else, it's because you aren't truly hungry, and probably need some other kind of physical or emotional soothing. If that's the case, when you eat to fill the need, it will only leave you frustrated rather than satisfied.

This can be a warning to stop reaching for more food and try something totally different instead - like perhaps a walk, a nap, a warm bubble bath or a phone call to a friend or family member.

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/11/17 11:28 A

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Day #23 - Savoring

Key thought: When you SAVOR your food, you'll enjoy it more, and be happy with less!

Savoring your food means enjoying one bite at a time with total awareness of how it tastes, feels and smells. Don't be in a hurry - take your time and let yourself feel contented and satisfied! This way, the food will be so satisfying, your craving for it will stop and you will realize you don't need to eat anymore.

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/11/17 6:38 A

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Day #22 - Multitask with Food

Key thought: You can learn to eat with awareness and still do other things

In spite of distractions, you can eat with awareness. You can stay conscious and pay attention to your actions. Remind yourself that you ARE eating and stay aware of what you put in your mouth. Don't become oblivious or start eating like a robot. Focus on tastes and textures, take a look at your food every few minutes, and really enjoy it - even while watching TV or sitting at the computer. I doubt my habits of eating will change - I enjoy eating at the computer or watching TV - but this lesson has made me realize I do need to pay more attention to my meal while doing those things and I will practice eating with more awareness in the coming days.

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/11/17 6:21 A

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Day #21 - Eat With Awareness

Key thought: Slow down and pay attention to what you're eating

In our busy world, we often find ourselves distracted while eating. Myself, I often eat my breakfast while checking my email in the morning, my lunch while sitting at my desk at work, and always enjoy my supper while watching TV. On trips, we usually go through the drive through and eat while we continue to drive.

Remember, eating has two purposes - fuel and flavor - if you aren't paying attention, it's easy to eat too much, and if you eat while distracted, you may not notice or appreciate the flavors/textures of your food and thus, have less satisfaction and want more later.

So, as the key thought says - slow down and pay attention. Set aside time to eat without any other activities and really focus on your food.

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/10/17 10:11 A

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Day #20 - Half-off Special
Starting Weight 184.8
Current Weight 182.4

Key Thought - When you can't count - eat 1/2!

This idea is an easy way of cutting calories without 'counting' when you are in a situation where you can't count. By cutting portion sizes in half, you automatically cut your calorie consumption in half. You get to appreciate all of the tastes, but don't leave the table feeling stuffed.

Never go back for seconds - EVER! Take food only once.

With foods such as pizza or snack items, determine your serving size before you begin eating and then stick to it. This way you have a built in measurement. If you are still hungry after finishing your designated serving - have another glass of water, or go back for more salad or raw vegetables instead of more pizza!

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/9/17 9:38 P

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Day #19 - Eat Reasonable Amounts

Key thought: To be successful at losing weight, it's important to know what equals a 'serving'.

1. Get used to reading labels to see what constitutes a serving.
2. Practice measuring out or weighing food until you have the skill down to make accurate estimations.
3.If you find yourself in situations where you can't measure or weigh your food, you can use the palm of your hand to determine a reasonable amount.
4. If you reach for more, you've taken another serving and doubled your calories.
5. Learn what a 'serving' is of your favorite foods and make a list of them for future reference.

Edited by: CRUISEPUPPY at: 8/10/2017 (09:39)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/9/17 9:26 P

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Day #18 - Retrain Eating Habits

Key thought - healthy habits can be built a little bit at a time.

How do you eat an elephant? One bite at a time! If a new, healthier eating habit, like throwing away extra food, seems difficult and overwhelming, realize you don't have to accomplish it overnight. Just make up your mind to build the new habit a 'bite at a time'. Leave just one bite, then leave two, etc.

While this lesson referred to learning to leave food on your plate, I think it can be applied to many different healthy habits - like learning to eat less, do more exercise, or drink more water. We will not be able to be 'perfect' over night after many years of doing things wrong or not doing them at. If drinking 8 glasses of water is too much, start with doing 2 glasses consistently and then add another. If walking for an hour seems impossible - start with 5 minutes. Build strength and confidence over time until your new habits are formed.

Edited by: CRUISEPUPPY at: 8/10/2017 (12:17)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/9/17 2:01 P

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Day #17 - Stop Wasting Food (or WASTE it, don't WAIST it!)

Key thought: Every time you eat food your body doesn't need, you are wasting it!

As kids growing up in the 50's and 60's, I think we were all trained not to WASTE food by not eating everything that was put on our plate - because of the poor kids in Africa or India that didn't HAVE any food. So, in the process, we were trained to ignore our hunger/full signals and to eat what was put in front of us, no matter what our appetites were saying. Even as a young wife/mother, I continued this pattern, knowing how limited our grocery budget was and how much food costs - I never wanted to throw anything away (and still don't).

According to the key thought above, if we don't need it, but eat it anyway, we are wasting it! Don't make your body a trash can!

It is still hard for me to throw food away - so I believe in just saving the leftovers from my plate (or my family members plates) to eat again at another meal! This way, the food isn't wasted - and it actually stretches the power of the food to be enjoyed again at another meal AND saves money as you then get two meals for the price of one - both in calories and in dollars! So, I say - don't throw it away - just save it for another meal!

Edited by: CRUISEPUPPY at: 8/10/2017 (12:18)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/9/17 1:58 P

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Day#16 - Nurturing Power of Food

Key thought: The first two bites provide the most satisfaction and comfort!

Not only do the first two bites have the most impact on your taste buds, they are also the only bites that have any emotional power. After you finish those first bites, you'll have received whatever emotional benefits the food has for you. Eating more won't make you feel any better, in fact, in the end, it will just make you feel worse - after it's gone and you are kicking yourself because you ate it, and now feel guilty, fat, out of control, frustrated, and disappointed with yourself!

There's HOPE - with a little effort, you can TRAIN yourself to feel better after eating only a couple bites of a nurturing (comfort) food. Practice eating only two bites and then get rid of the rest. Enjoy those two bites guilt free, and then remind yourself that your needs have been met and that you are satisfied.

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/8/14 6:56 A

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Day #15 - First Two Bites
100 Day Starting weight - 186
Current Weight - 183

Key Thought: The first two bites taste the BEST!!

The first two bites of anything you eat have the most flavor. Eat the first two bites slowly and savor the flavor and texture. Then, decide if you really need any more? It won't taste any better and you can probably just avoid the extra calories, fat and carbs by stopping at that. When you really pay close attention to the taste, you may decide this one isn't as special as you'd anticipated. If that's the case - STOP EATING IT!

I've heard it said that the two BEST bites are the first bite and the last bite...so if possible, just stop at TWO!

Edited by: CRUISEPUPPY at: 8/9/2017 (13:59)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/8/14 6:48 A

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Day #14 - Morning Affects Evening
100 Day Starting weight - 186
Current Weight - 185.5

Key Thought: Eat Breakfast!

Breakfast is delicious! Eating breakfast helps you to avoid struggles with hunger, fatigue and food cravings later in the day. It wakes your digestive system up and gets your metabolism humming.

Honestly - I LOVE breakfast and eat it everyday - this one's not a problem for me!

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/7/14 7:51 A

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Day #13 - Oops, I Forgot to Eat!
100 Day Starting weight - 186
Current Weight - 185

Key Thought - Don't skip meals intentionally or unintentionally!

Skipping meals sets you up for failure because it causes your body to begin hoarding calories instead of burning them. It messes with your blood sugar and causes energy slumps and overeating later.

Quite honestly, I can never EVER remember forgetting to eat! But, this lesson is a good reminder to fuel my body consistently throughout the day, and never fall prey to the idea that skipping a meal to save calories for a potluck or party later would be helpful. It would be better to eat normally so that I'm not famished when I get there and then go overboard on the food!

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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8/7/14 7:42 A

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Day #12 - Fuel or Filler?
100 Day Starting weight - 186
Current Weight - 185

Key Thought - Think about putting everything you eat into two categories: Fuel or Filler:

"Fuel" is high quality food that provides nutrients, builds your health and gives you energy - it keeps your body running.

"Filler" foods provide minimal nutrients and add calories which are often sent directly to your fat stores - your body would do just fine (or perhaps even better) without them! Filler's drain energy. Don't ask your body to run on JUNK!!!

PLAN YOUR FUEL - to avoid getting trapped without fuel, pack your own food for work lunches and trips. Carry a piece of fruit and/or a protein bar if you'll be away from home for the day.

If you choose to eat a filler, be sure to eat less of it than you used to - just a few bites will do! Don't waste your calories on filler foods - use your calories to "buy" high quality food that will give you more 'bang' for your calorie buck!

Action - in my notebook, begin to label the foods I eat as fuel or filler.

Edited by: CRUISEPUPPY at: 8/7/2014 (07:57)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


 current weight: 159.2 
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8/5/14 12:44 P

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Day #11 - The Two Purposes of Food
100 Day Starting weight - 186
Current Weight - 185

Food is WONDERFUL! You can absolutely enjoy food and eating and still manage your weight!

There are two purposes for eating:
1. To fuel my body
2. To appreciate flavors

To keep your car running properly and efficiently, you need to fill your tank at intervals, stop when it's full, and use high-quality fuel!

Eat More Often
Getting consistent fuel intake helps protect your metabolism as well as maintain blood-sugar levels. It also protects you from overeating as a result of getting too hungry or tired. Regular fuel stops (about 3 hours apart) will also improve your energy and your focus.

Action to apply this principle -
Begin writing what I eat and what time I eat it in my notebook. I will aim to eat at (or about) 7am, 10 am, 1 pm, 4 pm and 7 pm.

Edited by: CRUISEPUPPY at: 8/7/2014 (07:23)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
8/5/14 12:34 P

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Days #10 - Appreciate Good Support
100 Day Starting weight - 186
Current Weight - 184.5

Key Thoughts:
1. When people give you solid, helpful support, let them know you appreciate it! Be willing to share your goals, dreams, plans and stories of your progress with them.

2. Practice the art of receiving compliments. Don't discount the compliments people give you. Come up with a few responses that affirm the person who gave you the compliment. Something like "Thank you - you really made my day by telling me that!" or It means a lot to hear you say that - thanks!"

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
8/2/14 7:46 A

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Days #8 and #9 - Help Me Please - Here's What I Want
100 Day Starting weight - 186
Current Weight - 186

Key Thought: A good support system is key to your success! Decide what kind of support you need and then train the people close to you to give you that kind of support.

1. Decide what type of support you truly need.
2. Speak up about your challenges - especially if they are causing them.
3. Be specific. Let them know the things you don't want them to say or do. Let them know what things feel good to you and what things make you feel uncomfortable or angry.
4. Let them know how they can help you. Set up agreements with your support people by saying "It will help me if..."

After thinking about this lesson, I realize I usually don't tell people I'm even on a diet - because I'm sure they will just roll their eyes and think "Here she goes again!" My husband is my main support person and is great - always encouraging, accepting, and doesn't say negative things.

I like gentle reminders, compliments, and words of encouragement.

I don't like commands like "You shouldn't be eating that!" or someone asking loaded questions like "Is that on your diet?

Edited by: CRUISEPUPPY at: 8/2/2014 (08:07)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
8/2/14 6:51 A

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Day #7 - I can DO it!
100 Day Starting weight - 186
Current Weight - 185

Key Thought: Become your own Cheerleader! Skyrocket your motivation and determination by talking to yourself with positive phrases.

Kick your doubts OUT! Don't dwell on past weaknesses or failures. Think thoughts like "I am strong! I am determined! Nothing can stop me! I'm capable of accomplishing anything! I have a great plan/program!

Inspire yourself with success stories of people who have reached their goals - say "if they can do it, then so can I"! Learn lessons from how they did it and be inspired by their results.

Write positive statements on sticky notes and put them every where - read them out loud over and over, pushing them deep into your subconscious mind so it will start to believe them and work to help you succeed!

I can DO it because:
This time I am focused on FINISHING - no more starting over again and again.
I am so determined!
Other people have done it at my age and I can, too!
I'm smart and organized in other areas and I can apply that to weight loss!
I know my plan works when I follow it consistently!

Edited by: CRUISEPUPPY at: 8/2/2014 (07:13)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


 current weight: 159.2 
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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
8/1/14 2:09 P

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Day #6 - Protect your Program
100 Day starting weight - 186
Current weight - 185.5

Key Thought - No one else will ever care about my goals and my program as me - it's up to ME to protect my program - to prevent people, events or circumstances from pulling me off track!

1. Watch for ways to recognize and avoid situations that might cause you to weaken.
2. See challenges coming and think of ways in advance to overcome them, then follow through.
3. Sidestep pressure from food pushers by hinting that you'll eat 'later' by saying "Not just yet, I'm going to wait a little while" or "thanks, but I think I'll wait a bit". It will get them off your back for the moment, and most will never notice that you never actually ate it 'later'.
4. Protect your program by not discussing it much in public.
5. Protect your program during long, empty times such as evenings or weekends. Stay occupied with other activities.
6. Remind yourself of this goal by reciting the following words to yourself often - "I must protect my program at all costs!!"

Three times I am easily led astray are:
1. Work/co-workers
2. Church potlucks
3. Weddings, baby showers, birthdays, etc. - all excuses to 'just forget it' for the day.

Don't sabotage yourself - PROTECT YOUR PROGRAM!!!

Edited by: CRUISEPUPPY at: 8/2/2014 (06:38)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
8/1/14 9:48 A

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Day #5 - Magic Notebook
Current weight - 185.5

A notebook. such as the one the author talks about in this chapter. has been a key part of any successes I've had in the past - I realize this is VERY important to my program. Whether on Plan A or Plan B, the notebook should be a part of every day! Like the example she sights, "When I journal, I stay on track"! When I leave my diet path, I also leave my journal behind. It makes me accountable to myself, and sometimes, I don't WANT to face what I've done and for me, this is a red flag that I'm on dangerous ground.

I also love the idea of "Eat it another time"! What a great idea - it's like not really saying NO to yourself, but rather just saying wait 'til later. Writing down the craving in the notebook is a way of acknowledging it, but then setting it aside; learning to manage/control those cravings rather than letting them control me. It's like downloading the craving into the notebook to be dealt with later - once it's downloaded, you can get it off your mind! I intend to begin practicing this idea today!

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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SHARONLEE2021's Photo SHARONLEE2021 Posts: 3,951
7/30/14 11:18 P

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Yes, we can do this. CP, I like that you put your daily weight into your thread I will start doing that as well. It is a good reminder!! emoticon

SharonLee - Michigan

*If I quit now I will soon be back where I started. And when I started I was desperately wishing to be where I am now.
*I already know what giving up feels like. I want to see what happens if I don't
*I didn't come this far to only come this far!

blcfbi.weebly.com/


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CD13384562 Posts: 7,356
7/30/14 7:14 A

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emoticon CP! emoticon

CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
7/30/14 4:38 A

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Day #4 - Boundaries, not Diets
Current weight - 185

Key Thoughts - Avoid an "ALL ON" or "ALL OFF" mentality which never works. Rather, think of your 'diet' as setting boundaries for your eating plan. Think of your diet program as a path to get you to your goal. Boundaries stay flexible; they provide guidelines that may be narrower or wider depending on the day or circumstances. But never abandon the path completely!

My narrower road (Plan A) is to count calories by using the SP food tracker and staying at or under 1600 calories a day with 1 hour of exercise 6 days a week.

My wider road, I call "Plan B" which is to eat 5 times a day according to the following 5 food fundamentals and to exercise at least 30 minutes:
1. Avoid high fat, high sugar, highly processed foods
2. Cut portions sizes (eat half, eat on a smaller plate, share a meal, etc.)
3. Stop when satisfied
4. Eat 5 fruits/veggies per day
5. Just say no - to temptation, to second helpings, to grazing, to food pushers, and to myself

Keep a notebook and record my day for either Plan A or Plan B.

Plan B can be followed in any circumstance I find myself in when counting calories seems impossible.

Edited by: CRUISEPUPPY at: 8/9/2015 (22:38)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


 current weight: 159.2 
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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
7/28/14 6:40 A

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Day #3 - Do it Anyway!
Current weight - 185.5

Key thought: Take action, whether you "feel" like it or not!

People who are committed to losing weight:
1. Stick with their plans 'no matter what'
2. Take action whether they FEEL like doing it or not
3. Assume that if they stay motivated, results will follow
4. Take responsibility for their own actions
5. Keep going in spite of challenges and setbacks

I don't feel like: taking time out of my busy day to enter my food into the SP tracker, exercising or going to water aerobics - but I need to build these into habits and give them top priority in my day - just like I brush my teeth and comb my hair!

Even if I am not 'in the mood' - just DO IT ANYWAY!

See how great it feels to overcome and follow through - you may not feel like it now, but you'll feel GREAT about it afterwards!

Focus on your ACTIONS - not your FEELINGS!!

Edited by: CRUISEPUPPY at: 7/28/2014 (06:53)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CD13384562 Posts: 7,356
7/27/14 1:33 P

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emoticon job! Looking forward to catching up with the rest of your days!

CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
7/26/14 6:43 P

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Day #2 - Interested or Committed?
July 21 - Weight - 185.5

Key thought: "INTERESTED" slips away quickly, "COMMITTED" stays with it 'no matter what'!

"Interested" tends to stay on plan until something better comes along (like potato chips or ice cream). It keeps going until the scale stops moving - then gives up. It blames circumstances and other people for causing it to flop.

"Committed" means NO MATTER WHAT! It keeps going in spite of challenges and what other people are doing, or what tempting foods present themselves!

I would love to see what 100 days of COMMITTED effort would accomplish toward my goal!

It's not about perfection - but about staying focused, intentional and persistent - NO MATTER WHAT!

My plan is to do the following three things during this 100 days:
1. count calories and keep them around 1600
2. exercise 6 days a week - 30 - 60 minutes per day
3. drink 5 pints of water per day

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
7/26/14 5:58 P

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Carmen and Gil - thanks for your kind words and your support! I'm looking forward to working with both of you, too! It will be fun to see what we can all accomplish by the end - together! emoticon

CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


 current weight: 159.2 
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LADYANDREA2012's Photo LADYANDREA2012 SparkPoints: (84,927)
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7/26/14 10:30 A

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You will do this. I can relate to all that wrote. I am starting my 100 days journey as wells. S I am here to support you. emoticon emoticon

Carmen Gonzalez
From lovely San Juan, Puerto Rico and loving the beach!!!

There's nothing wrong with using the word "diet". It comes from the Greek word "diaita", meaning way of life. So to lose weight and keep it off we need to change our way of life.



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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
7/26/14 4:55 A

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Day #1 - I Used to be That Way
Today's Weight - 186
(I actually started this 100 Days on Monday, July 20 - so I am going to try to catch up in the book to where I actually am today on Day 7)

Wow - this lesson is powerful! Being 57 years old, and never once having succeeded at reaching my goal or even getting close, that failure is just my expected result. Do I really BELIEVE anymore that I can really DO this?!? This lesson says YES, I CAN!

KEY THOUGHT: My previous failures have absolutely NO EFFECT on my ABILITY to succeed now - or, in other words - My past failures do not determine my future success!

1. I used to give into tempting, fattening unhealthy foods easily - but now, I think about how disgusting and destructive they are and say "NO THANKS"!

2. I used to give up on my diet when I slipped up and kept starting over - but now, I get right back on track and keep going - all the way to my goal!

3. I used to let special occasions like birthdays, holidays, vacations, etc. be a cause for falling off the wagon - but now, I see them as a challenge I can over come with planning, preparation and determination to win, in spite of the temptations they present!

Edited by: CRUISEPUPPY at: 3/30/2017 (10:18)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


 current weight: 159.2 
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,668
7/26/14 4:55 A

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I can relate to that! Before joining this team, I had just completed a 100-day challenge I set for myself to do 1 Good Thing each day. It felt good to complete it! So - wishing you a 100-day success here, with me!

emoticon

Gill

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

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,433
7/26/14 4:32 A

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This is a journal of my 100 Day Adventure through the book 100 Days of Weight Loss by Linda Spangle. Although I'm just getting 'started' on the book, I actually set a goal at the beginning of the year to learn to be a 'finisher' whether that takes me 500 Days or 5000! So, my goal, in addition to losing some pounds, is to FINISH this 100 Day Challenge!

For the record, during my 1st 100 days without the book, I lost 7 pounds, and during the 2nd 100 days, I lost 2. So, beginning my 3rd '100 days' armed with the book and this wonderful new team, I hope to make the coming 3 months, my BEST 100 Days yet!

Here are my 10 reasons for wanting to lose weight:

1. To be healthy and bring my cholesterol and triglyceride numbers into normal ranges.
2. To like what I see in the mirror instead of wanting to avoid them.
3. To be able to enjoy shopping for clothes.
4. To finally like and feel good about my body instead of trying to hide it.
5. To live longer and be able to enjoy many years with my new (and first) grand-daughter who will be born next month.
6. To look great at my 40th class reunion next summer (2015).
7. To not say YUCK when I see myself in pictures.
8. To have more energy and stamina and ease the load on my bad back and sore joints.
9. To make my husband proud.
10. To show myself I CAN DO IT- it's the one thing I've never been able to accomplish.


Edited by: CRUISEPUPPY at: 7/26/2014 (04:58)
CruisePuppy

"Success is the progressive realization of a worthwhile dream."

"Success is the result of small efforts -repeated day in and day out! "

If you have enough strong days in a row, that makes a strong week. If you do it again, you’ll have two strong weeks. Do it some more, and you’ll have built a strong month. Keep it up, and you will have a strong year—one strong day at a time.


 current weight: 159.2 
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