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KALISWALKER's Photo KALISWALKER Posts: 23,364
6/14/16 5:23 P

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Day 8 Help Me Please....

1) List things that we want others to say or do that will help in our weight loss. ie. compliments, protect you from desserts, clear the table after meals, etc.

My DH and family are very supportive and never makes negative comments about my weight, what I eat, cook or my exercise.

Hubby changed how he cooks too, so all our home cooked meals are healthier regardless of who cooks.

I am in the habit of planning/recording each meal in my daily journal. Often after a meal, hubby begins cleaning up the kitchen while I tally up the calories. After dinner I plan the next day's meals and it takes a little time.

Very seldom will hubby say anything like are you taking a bun? When he does, it is only reinforcing what he knows are my 'rules' and I appreciate that. ie. why take a bun at a buffet, it's nothing special, only filler

The family knows what I do not eat, so I never see chips, cookies, etc. around the house. I appreciate that they do not bring the foods into the house, or if they do I never see them. I am not longer tempted to eat these foods, but it's nice to not even think about them.

I would like to receive compliments if someone notices I have lost weight, but haven't got any for awhile, ok maybe a few weeks.

2) Next a list of things we do not want others to say or do.

Can't think of anything in particular.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
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 current weight: 181.8 
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (188,808)
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6/13/16 6:39 P

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emoticon You can do it!!!! emoticon emoticon

C

Live in the moment

I follow the MyWW Blue Plan


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KALISWALKER's Photo KALISWALKER Posts: 23,364
6/13/16 10:19 A

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Day 7 - I Can Do It Because...

Be my own cheeerleader - why I can stay on a diet and exercise.

I can do it because I have been losing weight this year so I know how to do it.
I can do it because I am doing things differently - Overeaters Anon.
I can do it because I am staying in onederland, never going over 199.9 pounds.
I can do it because I will do 10,000 steps a day.
I can do it because I will eat out less often.
I can do it because I will be very active for the rest of the year.
I can do it because I feel better with less weight.
I can do it because I need to lose weight to improve my blood pressure, asthma and arthritis.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,787
6/13/16 1:51 A

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Hey, well done Lynn! You handled that tricky travel schedule really well.
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

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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
BDTHOM's Photo BDTHOM Posts: 8,461
6/13/16 12:56 A

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Excellent, Lynn! Your confidence shows in how you describe your strategies for dealing with your high risk times. They have a "No problem, I got this," tone to to them. Welcome home.

Brian
Pacific Time

"When a food thought crosses your mind, remind yourself that you don’t have to act on it." -- Linda Spangle


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KALISWALKER's Photo KALISWALKER Posts: 23,364
6/12/16 3:42 P

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Day 6 I Must Protect My Program at ALL Costs

No one cares about my program as much as I do. I am the only one responsible for how I manage my food choices and my weight loss program. My family is aware of how I eat and if I pass on a food or meal or eat something else, it does not affect them.

If I feel a little pressured by someone or a situation, I am usually comfortable with saying no thank you. Recently at a strawberry tea I said no thank you to the cake, strawberries and whipped cream. The hostess then asked if I would like 'just strawberries', yes thank you. I try not to talk about my food plan in these situations.

4 high risks times to protect my program

1) Sundays at church, after the service coffee is served and some goodies too. I get a cup of coffee and stay away from the food. I am not tempted to eat as I am a 3 meal a days eater, with an occasional snack IF I am hungry.

2) I can walk through Costco without sampling a thing. I've learned not to eat food 'just cause it is there'.

3) My hubby eats the same foods that I eat and sometimes will have something else that is offered. I am fine with that. I am not tempted to eat everything he eats.

4) One of my friends likes to fuss over her guests and encourages us to 'try it'. That is a time I will say, 'thanks, it looks so good, maybe I will have some later'.

We were supposed to fly to Las Vegas Monday night, but our flight was cancelled and we rebooked to Wednesday morning. Our Friday night return flight was cancelled so we were put up in a hotel, and flew out early Saturday morning.

We ate out the whole time and while I may not have made the best choices for each meal, I did stay abstinent, no - appetizers, desserts, crackers, or chips. As we lingered at the airport on Friday for 8 hours, waiting to find out the status of the flight, at dinner time I was hungry. There were not suitable dinner options, so I decided to have a snack and eat later. I had a bag of corn nuts, 220 calories which best choice available.

I am mindful of what I am eating but no longer a perfectionist.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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194.75
179
KALISWALKER's Photo KALISWALKER Posts: 23,364
6/7/16 11:20 A

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Day 5 Magic Notebook

Jan. 1 st I started my notebook where I plan the next day's food, nutrition track, plan my day, make a few notes about the current day and record my weigh ins. At the end of May it was full, so with great anticipation I went out to buy my new notebook. When I look at the old notebook, I feel it's an accomplishment keeping track of EVERY bite this year.

By planning my meals the night before I do not give into food cravings because I look to see what I am eating that day. I have overcome a number of food cues. This year I stopped eating anything at movies. It's become easier than I thought. I did 9 movies in Palm Springs during the film festival and few people ever eat at those movies and I did not either. Also hubby is very supportive and did not eat either. When I got home and I realized we had already gone to 9 movies this year without food, and could do it at home. Yes I acknowledge I smell popcorn, but I do not let it trigger me.

We are supposed to write down food cravings and I can understand how that works. If I really want something I will write it on a page for a future day. If I still want that food that's ok, I can plan for the calories, but likely the craving has harmlessly passed. Just because I have a food thought does not mean I need to act on it.

However if I am craving a red light food (mine - appetizers, desserts, chips, crackers) I do not eat them. NEVER!!! When I stopped eating them, I stopped craving them so it's easier than I would have thought.




Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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194.75
179
FRUITYFUL's Photo FRUITYFUL Posts: 1,175
6/6/16 6:56 P

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The all or none attitude is something I'm definitely trying to overcome. It has been my downfall in the past. I feel much better when I don't have that attitude.

You have such a great plan in place!

emoticon

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KALISWALKER's Photo KALISWALKER Posts: 23,364
6/6/16 6:51 P

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Day 4 Boundaries, Not Diets

This year I focused on sensible eating, not dieting. I am trying to get over my perfectionist all or nothing attitude.

I follow the food plan (note not a diet) recommended by a registered dietitian. Daily I nutrition track and measure all portions of food. My red light foods (I do not eat) - appetizers, desserts, crackers, chips. These are my guidelines whether I eat Narrow Road or Wider Road.

The Narrow Road version is 1400 calories/day and 10,000 daily steps. Each evening I plan the meals for the next day, and aim to meet each of the recommended servings. This focused version is for weight loss.

Servings

2 fruit
5 vegetables
6 grains
3 dairy
2 protein
2 fat

Wider Road is sensible eating, not defined so much by calories, or meeting the recommended targets, but still portion control, and making good choices most of the time. There is some allowance for a few more calories and only 5,000 daily steps. This version is for maintenance.

Example - Yesterday I had asthma issues, so I did not go out walking till the evening and I thought 5,000 steps would be an ok goal. This morning I see I did 9,850 steps yesterday, so close to my 10,000 steps daily goal. I wear a fitbit flex and have to sync it with my computer to know how many steps I have. Had I know how close I was to 10,000 steps I would have walked around the house to get a few more.

Regardless I am glad I did go out walking even when I did not expect to get 10,000 steps. So I am getting over being a perfectionist (must be a word for that).

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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194.75
179
KALISWALKER's Photo KALISWALKER Posts: 23,364
6/6/16 1:07 A

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Day 3 Committed Means Doing it Anyway

Stick with your program whether you feel like it or not. I will diet and exercise regardless of how I feel at any moment and focus on the actions not the feelings. I will make good decisions and carry out good actions whether I feel like it or not. I will do it anyway.

I have been nutrition tracking all year. There are times it is late and I realize I did not record my last meal. I feel like going to bed or just skipping it, but I remember why I have done it every day, because my plan is to do it for the rest of my life and stay healthier. That means I cannot skip a meal or a day. There are times when my calories are high, but I still record what I ate and the calories.

When I look back at what I have accomplished it is 157 days of tracking since Jan. 1, and I have lost 32 pounds. I am committed to my ongoing weight loss program.

My bone spur is less painful so I will focus on my daily steps. Today I had an asthma attack and had to lay down for most of the day, and right now I only have 4400 steps. I will walk now even if I do not get 10,000 steps today I will still get 15 minutes of daily exercise and keep that streak going.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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210.5
194.75
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KALISWALKER's Photo KALISWALKER Posts: 23,364
6/5/16 8:28 P

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Thanks for joining the team Brian. I know we will keep each other going for 100 days. I am current with the days, just need time to transcribe them.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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194.75
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BDTHOM's Photo BDTHOM Posts: 8,461
6/4/16 5:06 P

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Hi Lynn!

Are you COMMITTED or just interested?

This may be the most powerful idea in the book. Wow!

It's great to see how committed you are. It's the kind of attitude I want to be around, which is why I agreed to buddy up for the 100 Days. Thank you for helping me commit.

I even joined the team. See . . . I'm commenting in your forum!

Brian
Pacific Time

"When a food thought crosses your mind, remind yourself that you don’t have to act on it." -- Linda Spangle


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KALISWALKER's Photo KALISWALKER Posts: 23,364
6/3/16 4:25 P

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Day 2 - Interested or Committed?

In the past the diet would be fine and then... there would be a party, card game, special event, etc. and the diet would slip, then a slip would become a slide. I could not recover and keep going. When I was derailed, I was totally derailed and months would go by till I got launched and had a Day 1 AGAIN!

Years ago I had a dream where I woke up with the perfect body and I was thrilled, then frightened and sad. I knew it wouldn't stay that way. Within a week I would be overweight and out of shape again because I didn't take care of my body. Some how it clicked - people who are committed to being slim and healthy take care of themselves - they eat properly and exercise all the time.

At times I may not see progress on the scale but there is no way I will give up what I have achieved. I like my healthier lifestyle and I am used to how I eat now. I am the only one responsible for what I eat.

I do have to "no matter what' attitude -

I will continue with 100 DWL
I will continue to plan my meals and nutrition track
I will take the Craving Change course later this month
I will continue with my OA program
I will do the Summer 5% Challenge





Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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226.25
210.5
194.75
179
KALISWALKER's Photo KALISWALKER Posts: 23,364
6/3/16 12:55 A

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Day 1 - I Used to be That Way But Now I am Different

I considered doing this in my notebook but as my Spark Friend pointed out there is power in sharing with accountability buddies, and a couple of other Spark Friends joined 100 DWL so we could support each other, so I am posting it here. Also I remember reading Susan's posting and got a lot of encouragement from them.

I started 100 DWL last fall and completed 25 days. This statement helped me forgive myself for past behaviors and mistakes and live in the present and accept that I can change. My desire for positive change is stronger than my desire to live with unhealthy old habits that have held me back.

Last fall I took a nutrition course, started 100 DWL, started listening to Overeaters Anon free podcasts. Jan. 1, 2016 I joined OA and became abstinent day 1, no - appetizers, desserts, chips or crackers.

My eating plan as per the dietitian 1400 calories a day and I have been nutrition tracking since Jan. 1 2016.

2 fruit
5 vegetables
6 grains
3 dairy
2 protein
2 fat

List of reasons I want to lose weight and maintain my success

I want to get over being a perfectionist and giving up when I am not perfect
I want to once and for always hit a healthy weight and maintain it
I want to accomplish this so I can take on new goals
I want to feel proud of accomplishing this long time goal
I want to maintain an active lifestyle
I want to feel energized
I want to feel strong and confident
I want to have ease of movement
I want to motivate family members by my results
I want to wear attractive clothes
I want to shrink out of my ugly clothes and get new clothes
I want to have just one size of clothes
I want to get out and do more things with friends
I want to improve my health
I want to reduce my knee pain

I used to lack confidence but now I know I can change. I have lost 32 pounds this year.

I used to need support and never ask for it, but now I have a sponsor and am getting more willing to talk to someone about what is bothering me.

I used to use food to celebrate happy times, but now I can be around others who are eating at parties and not feel the need to eat with them.

I used to eat at times I was upset, but now I find other ways to distract myself like going shopping even though I don't buy anything or run errands.

I used to lack consistency so I would continually lose weight and gain it back, but now I am nutrition tracking each day and not eating more than I need.

Edited by: KALISWALKER at: 6/3/2016 (10:55)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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179
HUYANA_PHOENIX's Photo HUYANA_PHOENIX Posts: 499
11/27/15 6:33 P

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I've enjoyed reading your posts! It sounds like you are getting a lot out of the lessons. Reading your insights also helps me consider additional things I could be doing. Keep up the great work!

Huyana
Time Zone: Central


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KALISWALKER's Photo KALISWALKER Posts: 23,364
11/27/15 1:45 P

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Day 25 Smaller amounts, less often

Source - 100 days of Weight Loss by Linda Spangle

Instead of avoiding yummy treats that get you into trouble, such as ice cream, plan it into your program. Decide how much is a smaller amount for you and how often you'll eat ice cream.

By using the guideline of smaller amounts, less often, you can actually look forward to eating wonderful foods and avoid feeling deprived..

After you plan a favorite food such as ice cream into your meal plan, you can look forward to it. You know you will be able to eat it, and should not feel deprived or left out. Knowing you'll get to enjoy them again in the future will also help you manage the amounts of these foods instead of overeating.

Because you love your favorite foods so much, it's easy to give them a lot of power. But using the guideline of smaller amounts, less often you control your eating, and your life.

When you plan specific times and amounts for eating what you love, you get back to being in charge of the food, not the other way around.

You're in charge (not the food)

To Do

Write a list of your favorite foods.

Choose three of the best ones and write a plan for eating these foods in smaller amounts, less often. Be specific about when and how much you will eat.

Record the days and amounts on a calendar or in Spark Nutrition.

+++++++++++
My response

emoticon My Favorite Foods

Appetizers
Pizza
Chips
Potatoes & Gravy
Freshly baked bread & butter
Popcorn
Bacon & eggs
Chinese dim sum
Indian buffet
Stuffing
Gulab Jamun - Indian dessert
Butter chicken - Indian entree

I like the guideline of smaller amounts, less often. It will help me keep in check. I did not have a list of favorite foods, so this will be a work in progress. I have made some changes already. I think of it as know my limit, stay within it!

When I go to the Indian buffet. I look at all the foods first and then make my choices of which foods I will take, I do not take a bit of everything and never take a filler like rice. I only have one plate of food which includes my dessert. Because of this topic I looked up a recipe for Gulab Jamun my favorite Indian dessert. It's 143 calorie a ball and I usually take 2, plus a little extra syrup. Knowing the calorie information, I will only take one ball and very little syrup. I looked up butter chicken too wow 676 calories! I will have to come up with a rule/reward for going to the Indian buffet less often.

bit.ly/1MVO2NR

bit.ly/1NcW8Rk

For the Chinese dim sum we have a set choice. We order a vegetable dish (which is not on the dim sum menu) and 3 dim sum items - sticky rice, shrimp dumpling and pork shu mai. It is exactly the right amount, not overfilling, includes veggies, and no leftovers. We eat less and and really enjoy the food. We used to order any number of dishes, eat too much and then take home leftovers. The vegetable dish replaced 3 dim sum items and is a healthier choice.

I need to stick to 2 lunches out a week or LESS! I have long suspected I would more easily lose weight if I NEVER ate away from home.

I will set up a Spark Nutrition Group in advance of going to the restaurant, so I will know in advance how many calories I will be consuming so I can balance my calories for the day.

For bacon & eggs, I eat just one egg and only the yoke, and I have them less often. The dietitian said bacon & eggs one time a week, so now I have a toasted bacon and tomato sandwich in lieu of the eggs sometimes. I cook up a pound of bacon so it's ready in the fridge and a serving size is 2 slices. When we run out of bacon a week or two goes by before I cook bacon again.

Smaller amounts, less often - I get this now that I have spent a couple of hours thinking and writing about it. I need to break particular food habits and my attraction to favorite foods. I need to remember I was a scrawny picky eater kid for a good reason, food was not such an important thing in my life.

I am getting so into this topic, but I have to get moving. Today I am going to buy a new computer. I love the one I have but it keeps crashing on me.


Edited by: KALISWALKER at: 11/27/2015 (13:46)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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KALISWALKER's Photo KALISWALKER Posts: 23,364
11/25/15 4:29 P

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Day 24 Eat for Satisfaction

Do you ever seek more or different kinds of foods after eating? Do you ever feel satisfied with what you ate? What are you looking for when you eat? Let the food in! Eat for satisfaction, without guilt or remorse.

Imagine drinking a delicious cup of coffee, tea, or hot cocoa. As you sip, you are smiling with pleasure. The drink feels soothing, nurturing, even comforting. This special treat reaches your soul, helping you feel relaxed and fulfilled.

Eating should work the same way. If you want to appreciate the flavors, and get satisfaction from your food, you do not need large amounts, just let the food sink into your awareness. To feel satisfied by food, you have to be able to "get it."

Savor your food to feel satisfied and allow yourself a sense of pleasure from eating, not guilt. Get the satisfaction you crave and you won't have to hunt for something more to eat.

Not feeling satisfied isn't related to food. Instead, it could be the need to feel nurtured or appreciated for some other type of emotion. So what do you really want?

Emotional Soothing - eating can often make you feel frustrated rather than healed. Consider the physical nourishing aspects of food to be laying a foundation for helpful eating that nourishes us instead of harms us.

For your brain to achieve satisfaction, you have to eat slowly, pay attention to the bites and appreciate your food. When you give yourself permission to enjoy food instead of feeling guilty about eating it, you will get the satisfaction you crave and you won�t have to hunt for something more to eat.

To Do

Recall a food or type of meal that's usually highly satisfying for you. How does it feels to be satisfied by food?

Eat at least one thing today with the intention of feeling satisfied. Appreciate the food and allow yourself to feel totally fulfilled by eating it. Eat for satisfaction

+++++++++++
My response

I have really been working on savoring the food, to get maximum pleasure from each bite. Tonight I am home alone and I had a dish of ice cream (just one) and ate it slowly and thought about what makes savoring different than just eating? Is it like wine tasting where you are noticing the legs on the glass, after taste, etc? For me it is focusing on the food and feeling a satisfaction from the flavor and texture, and not thinking ahead to what's next? One dish of ice cream was enough, more food won't increase the pleasure or satisfaction.

Comfort food is very satisfying for me. DH asked me what I wanted to eat for dinner while I am healing. I asked for potatoes, meatloaf and gravy and had it several nights in a row. I had it served on my 9" plate, and ate it slowly really tasting the gravy and the flavor of the meatloaf. Potatoes and gravy - my favorite childhood foods.

On Wednesday nights we have a special dinner and then watch Survivor. We slipped into the habit of having popcorn during the show (likely initiated by me). After the first few times I said, we just ate why the popcorn but... it's nice to snuggle up and share the popcorn while we get into the show even though I know I am not hungry.


Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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194.75
179
KALISWALKER's Photo KALISWALKER Posts: 23,364
11/23/15 8:39 P

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Day 23 Savoring

With this technique, you eat a very small amount at a time. Next time you eat one of your favorite foods such as a piece of cheesecake or something chocolate, savor it and notice every detail. Take tiny bites, about the size of a fourth of a teaspoon, and then pay total attention as you eat the food. With each bite, allow yourself to feel contented and satisfied.

To Do

Choose something to savor, ideally an Andes mint or a small square chocolate candy. As you eat, pay attention to the smell, the taste, and the texture as well as the sensation of swallowing it. Write down what you chose for this exercise.

Describe what the candy tasted like as well as how it felt in your mouth.

When you�ve finished, decide if you need more food or if you�re content with what you ate.

+++++++++++
My response

I do this when I split a dessert in a restaurant or when I have just one chocolate from the box when I share it with others. When I eat a Jello pudding snack, I dip a small baby spoon into the pudding and slowly lick it off. It takes 10-12 minutes to eat one. I need to apply this to all foods at regular meals. This could increase my enjoyment of the foods and stretch the meal to 20 minutes.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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226.25
210.5
194.75
179
KALISWALKER's Photo KALISWALKER Posts: 23,364
11/20/15 12:50 P

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Day 22 Multitask with food

You don�t have to completely avoid doing anything else in order to stay conscious around food. But you do have to pay attention to your actions and remember that you're eating. Stay aware of what you put in your mouth. Stay focused on your food while you engage in conversations and enjoy entertainment!

To Do

Awareness activity - Choose a meal, snack or piece of fruit and then sit down with it on a plate in front of you. Observe the food, smell it, observe the colors and the patterns in the food. Then take a bite and pay attention to the flavor, texture and way it feels in your mouth. Chew it slowly and let yourself fully enjoy the experience of eating.

Notice that when you work at it, you're able to maintain total awareness of your food, regardless of the situation. Repeat this exercise a few times until you're able to stay focused on eating, no matter what's going on around you.

Do the conscious eating exercise with someone.

Intentionally create several distractions such as watching TV or having a conversation, but remain totally aware of your food intake.

+++++++++++
My response

This is opposite to what I did as a child. I was a very picky eater and had little interest in my food and would eat very slowly. I would look around trying to find distractions.

While I eat I will make a point of eating slowly and engaging in conversation about the food. I will continue to focus on the food I eat - quantity, flavor, nourishment. I eat slowly and really taste the flavors. I will think of words like savor, taste, consistency, texture, etc.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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KALISWALKER's Photo KALISWALKER Posts: 23,364
11/20/15 12:50 P

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Day 21 Eat with awareness

Do you ever look down at your plate to eat more and it was empty and you can't remember eating it? Maybe you were distracted by a good conversation, work, or other distractions and went into autopilot eating.

When you eat with no awareness, you miss out on the flavor, texture and sensation of your food. Because you didn't "get" the taste you wanted, you may still yearn for it, so you eat more. Train yourself to slow down and spend more time with your food rather than wolfing it down on the run.

Consider again the 2 wonderful reasons to eat: for fuel and for flavor. Staying aware of what and how we are eating helps us become aware of when our tank is full. If our goal is to enjoy the flavors, then it helps if we actually do that right?

Fast eating tends to be unconscious eating, putting you at risk for way too much food. Work on this, slow down and spend more time with your food rather than wolfing it down on the run. It takes practice but if you cultivate more awareness of the food you eat, you'll discover a new level of appreciation and enjoyment.

To Do

Mindful eating your meal - prepare a place to eat with your good china and silverware, lighting a candle, and playing quiet music in the background. Sit down for your meal. While you're eating, don't do any other activities -- focus entirely on the food. Notice details such as the foods appearance, flavors and textures, and even the temperature.

How does it feel to eat a meal using that much focus and total awareness?

Take a look at your typical eating patterns. Is this an issue for you? Do you eat in the car or at your desk to save time but often don't notice the taste of food or even the fact you are eating at all?

+++++++++++
My response

When we became empty nesters we had candlelight dinners in the dining room each evening. There were evenings I made a 'bistro night'. I'd prepare a special meal and set up the card table beautifully in the middle of the dining room by the big front window, complete with soft music and candles.

Since we moved 4 years ago we have not re-established the habit of eating dinner in the dining room. We have a jigsaw puzzle on the dining table and we roll it for dinner parties.

Currently we are eating in the kitchen, with a distracting scatter of mail and magazines on the table. This is something that will require a little help from hubby to have him open the mail, etc. in his den.

I will slow down to enjoy my meal and pace myself so it takes 20 minutes to eat the meal. I will get out the nicer place mats. I realize hubby will have to change his eating habits to agree with mine.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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KALISWALKER's Photo KALISWALKER Posts: 23,364
11/20/15 12:49 P

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Day 20 Half-off special

Source - 100 days of Weight Loss by Linda Spangle

Half-off special - seems to apply to eating out - eat half as much as you normally would, or take half of the amount you actually want. The "half-off" concept may feel awkward and even unsatisfying. If you try eating 1/2 of your food but you can't stop yourself from finishing it off, take a close look at your emotional needs. This works at banquets or meals with several courses.

Hunger or Emotions? Maybe something else in your life requires attention or needs to be filled? Is it a habit? A wicked sweet tooth?

When you cook, you can take charge of your serving amounts, but away from home it is more difficult. By eating 1/2 of each food, you get to appreciate all the tastes but don't leave the table feeling totally stuffed.

For example - Cut a sandwich in 1/2 and eat that with a piece of fruit to complete your meal. If you don't feel totally satisfied, have more or wait awhile and decide then if you still need it.

If you crave 2nds, you're probably hooked on the taste of the food rather than needing more fuel.

A few rules

Do not go back for seconds but if you must have 2nds have only one favorite item.

At family-style dinners or buffets, take food only once.

Pizza - Don't worry about whether it's a medium or a large set a limit on the number of slices, so you have a built-in measurement for every size & type.

If you're still hungry after your designated serving, reach for a salad or a few raw veggies instead of more pizza.

Do not under eat for the day.

To Do

Divide several of your food items in half, then eat only that much.

Do this half-off special with at least five foods.

Try to identify the underlying drive to eat more, to work out an approach that works for you, both physically and emotionally.

Over the next few days, record any foods that you eat half of as well as with how it felt to leave half of the food behind.

+++++++++++
My response

I need to practice half off more. This week I did package up half a meal and bring it home and I have learned buffet rules. At buffets I only have one plate including dessert. I slow down to savor the flavors and enjoy the companionship of others.

I love Indian, Chinese and breakfasts out. I limit lunches out to 2 a week.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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KALISWALKER's Photo KALISWALKER Posts: 23,364
11/20/15 12:48 P

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Day 19 Eat reasonable amounts

Source - 100 days of Weight Loss by Linda Spangle

Make sure that you know how to measure foods accurately. Check your estimates to make sure an ounce of cheese hasn�t doubled or that a cup of ice cream hasn�t become a pint.

Have you learned how much you should be eating? What equals a serving? Measure 1 portion to make sure you get enough but not too much.

Serving sizes have a way of growing with time. Every once in a while, pull out your scale and measuring cups again and double check your estimates :)

The correct serving of meat (anywhere from 3 to 6 ounces) is usually the amount that is exactly the size of your palm. With snack foods such as nuts or chips, a typical serving is the amount you can hold loosely in one hand. If you reach for more, you've taken another serving

To Do

With each of the foods you eat today, take the amount you think is your designated serving size. Then weigh or measure the food and see how close you came to being correct. Place what you think is a half-cup of cereal or pasta into a bowl. Then pour the food into a measuring cup to see if you're right.

Repeat this exercise until you are confident about your estimating skills.

Record the foods as well as how accurate you were.

What is your ideal serving size for the food items you eat most often?

+++++++++++
My response

I am very good with portion/serving sizes and know the weights and volumes. I routinely use a measuring cup to dish up food. Today for lunch I had one cup of homemade soup and half a hotdog. Calories can come from sauces and seconds. I am good at limiting the number of servings but still a work in progress.

I am following the Canada Food Guide for the recommended number of servings from each food group. At this time I am focused on the recommended daily - meat/protein 2 servings and dairy 3 servings. When I have mastered this I will focus on another food group. I often have oatmeal for breakfast with half a glass of skim milk and a teaspoon coconut palm sugar. I no longer add walnuts (protein) or blueberries (freggie) as I get these later in the day. I have given up Splenda as I add so little sugar and I think Splenda gave me digestive issues.

Some thing has started to change. I am still eating regular meals, but getting pickier and eating less. Yesterday for lunch I had Chinese green beans, mushrooms and chicken. I skipped an added carb like rice or noodles. I ate half of my order and got a take out box for the rest. At breakfast I had a toasted bacon (1 slice only) and tomato sandwich and an egg yolk on the side. I enjoyed the sandwich and ate all of it but a bite of crust, then tasted the yoke and threw it out.

I am more focused on the eating experience and enjoyment of what I am eating. A couple of weeks ago I switched to coffee cream so I would enjoy my morning coffee more. I have a scant half a tbsp of cream and it is measured.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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MAWMAW101's Photo MAWMAW101 Posts: 12,415
11/10/15 7:13 A

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Hi Lynn
I am truly amazed how hard it is for me to focus on my food. I have always said I really don't care what it is, "I'll eat anything except coconut"!
Turns out that is my problem because I didn't really taste it most of the time I just ate it.
Hope you have a great day! emoticon

Phyllis ~~
Indiana - Eastern Time

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KALISWALKER's Photo KALISWALKER Posts: 23,364
11/10/15 12:01 A

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Day 18 Retrain eating habits

Source - 100 days of Weight Loss by Linda Spangle

1, 2, 3 peas at a time... If you cannot bring yourself to throw away something that is left on your plate, retrain yourself gradually by leaving one small piece of food at a time.

Apply the same concept at restaurants. You can always take leftover food home for a meal the next day, but be careful with this because it doesn't always accomplish what you planned. Restaurant meals are often higher in fat and calories than what you might ordinarily eat, so when you take your leftovers home, you may end up eating 2 oversized meals.

Choose foods that match your healthy eating goals. If you decide to indulge in favorite foods, enjoy the taste of your meal while you're at the restaurant and consider if you really want to bring the rest home. Maybe you do, that is ok too!

Jan was raised in a family with strict rules about never throwing food away and couldn't let go of this pattern, even though it was causing her to overeat. Each night, she left a little bit of food, increasing the amount each time by the size of a pea. Eventually she broke her habit of feeling anxious or guilty if she didn't clean her plate.

Stop giving food so much power that you can't leave some of it behind. Your weight and health are ALWAYS more important than a leftover piece of pie. Tell yourself those old clean-your-plate messages no longer apply to your life.

To Do

Write “Never clean your plate” rules that show your new attitude. For example, “Never clean your plate. Take care of yourself.”

I am ok with not finishing everything in front of me. Rather serve it onto my plate, I put it in a food saver and into the fridge right away. Last night we had some family over for pizza. I made a large salad to have for a first course. The pizza was thin crust (actually not too tasty), and there were 2 pieces leftover. I put them in the fridge right away. Next we had thinly sliced tuxedo cake. There was a very small bit of cake leftover, and rather than just scooping it up and eat it, I put it in the fridge and hubby and I had 2 bites each tonight - nice little treat.

I have to work on throwing out food. I don't see the need to do it if the food is properly portioned. At lunch today I was eating a bowl of soup and just stopped eating, I had enough and felt full enough.

I am trying new things to eat fewer calories while eat regular foods, like having a salad before the pizza. The dessert servings were thin slivers.

Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,364
11/8/15 5:47 P

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Day 17 Stop wasting food in you

Source 100 Days

Were you a childhood member of the clean plate club? Were you praised for eating it all? The old rules about eating all of your food can ruin your diet plan and it�s a hard one for most people to break.

When you fill your car with gas, you don't keep pumping after the tank is full, spilling the fuel on the ground. So why would you do that with your body?

Here�s a new way to look at those old rules around cleaning your plate: Every time you eat food your body doesn�t need, you are wasting it! Waste it in the garbage not your body. ie. Do not eat your child's leftovers throw them out.

Prevent having too much food in the 1st place by cooking smaller amounts or sharing meals at restaurants. Learn to manage leftovers without eating ANY of them.

Even with careful planning, sometimes you'll be stuck with extra food - leftover scraps in the serving dishes or the tail end of a food bag/box in the fridge or cupboard. What to do?

You have a choice. If you get rid of leftover food by throwing it away or by eating it, you're wasting it � but you chose how to do it.

If you're serious about managing your weight, you have to let go of cleaning your plate!

To Do

Throw some food away. It can be a tiny amount or a large amount. By wasting it into the garbage, you�re not wasting it into yourself.

What did you throw away?

How did you feel to throw food away?

How can you prevent having excess food around in the first place?

How you'll manage leftover food in the future?

+++++++++++
My response

As a child I was labelled 'a scrawny picky eater'. As punishment for not eating I would have to sit at the table. I only remember really liking potatoes and gravy.

Now I am much better at portion control and measuring food. I like to make extra food for lunches. I have fewer unplanned leftovers. When I serve up dinner I used measuring cups to portion the servings. I put the leftovers into the fridge before I sit down, out of sight out of mind.

For unplanned leftovers, I am usually good with leaving them, not going back for seconds. Maybe adding them to a dish in the fridge. I try not to pass them over to hubby.

Tonight we are having family over for games and pizza. I am not fond of crusts but to set a good example for kids I eat them and now it's a habit. Maybe I can reverse that - give myself permission to discretely not eat all my crusts - yes throw them in the garburator. I will test it to see if I can do it and how I feel about it.

I am really focusing on the first 2 bites and it's quite enjoyable.


Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,364
11/8/15 5:46 P

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Day 16 Nurturing the power of food

Source 100 Days

Savor the Flavor and then decide if it is worth eating the rest. As you know, the first two bites of any food have the biggest bang taste wise and you have received the flavor benefits. They are the only ones that have any emotional power! Once you finish those first bites, you�ll have received whatever benefits the food can do for you. Eating more of it simply won�t bring you additional satisfaction or make you feel any better. Once you realize this, you can begin to change it!

When you are stressed, sad, or lonely, food does seem to help you feel better. At least initially it can calm your anger or anxiety and lift your spirits. But how long does it keep working?

To Do

Intentionally eat something that will help you feel better. Soak up the pleasure from a delicious piece of chocolate. Eliminate any thoughts of guilt or remorse as you eat this food.

After two bites STOP! Remind yourself that your needs have been met and eating more of the food won�t increase your healing level. Give away or toss whatever food is left. Describe what you did with this part of the food.

What did you eat and why did you chose it?

What level of satisfaction did you experience as you ate the 1st 2 bites of the food?

How did you feel doing this exercise?

What level of satisfaction did you experience as you ate the first two bites of the food?

Are you eating for fuel, for taste or some other reason?

+++++++++++++++
My response

Tonight I had dessert � a very small slice of tuxedo cake and a scoop of oreo mint ice cream. I did eat it slowly and savored each bite. Yes the first 2 bites of cake and the first 2 bites of ice cream were very satisfying and tasty. But the other bites were too. The filling between the layers of cake was creamy and sweet, the best part. I closed my eyes and let the ice cream melt on my tongue, yummy. When I was finished dessert I was totally satisfied and did not wish to eat more. I enjoyed doing this.

Before I started eating I knew I would eat all of it, no tossing it out. We don�t usually have dessert at home so I was going to enjoy it. The cake was in the freezer, leftover from a dinner party. The ice cream was a surpise, DD must have got it last night.


Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,364
11/6/15 11:02 A

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Day 15 First two bites

The Power of the 1st 2 bites! Research has shown, that the first two bites of any food will always have the most flavor. So with any food that you love, slow down and savor the flavor! Eat the first two bites very slowly, noticing details such as the cinnamon in the apple pie or the soft caramel swirl in the cheesecake. Close your eyes and delight in the taste, and allow yourself to completely absorb the texture and flavor of the food. Appreciate the flavor!

After you finish the 1st 2 bites, decide if you truly need more. Tell yourself you've gotten what you needed from it.

Remember that the 1st 2 bites are the best! If you eat more, did it taste as good at the end as when you started? Most likely not. After that the first 2, you're just "feeding" on extra food, unless of course, you are physically hungry, then eating more of the food serves a purpose.

The skill we're talking about today explores more from day 11 and the 2 purposes of food:

1) to fuel your body, and
2) to appreciate flavors

In David Kessler�s book "The End of Overeating" he explains how food is addictive for some people. People who struggle with food addiction, 2 bites is like priming the pump and can trigger an over-eating spree.

In a rat study, rats fed a junk food diet for a period of time became addicted and when the junk food was taken away, for more than 3 weeks, they would rather starve than eat their regular food. This was not the case for the rats fed regular chow and given periodic/sporadic treats. The regular chow rats returned to eating their regular chow after junk food treats. In other words, the regular chow rats habituated and were satisfied by the treats. The addicted junk food rats could never get enough.

2 bites or trigger? It is ok to recognize and abstain from particular foods we can't resist. It can take time and practice to relearn appropriate portions and to reign in unrestricted eating.

Are there foods that would trigger you to keep going?

To Do

With each food you eat today, pay close attention to the first two bites. Notice how they taste in comparison to the rest of the food. Focus on all the details and tastes of the first two bites. Let yourself appreciate the flavors.

Choose one of your favorite foods such as carrot cake, and then focus on all the details and tastes of the 1st two bites. If you struggle with this kind of thing, choose a food you like but can walk away from. After the 1st 2 bites, stop eating and get rid of the rest of the food.

+++++++++++
My response

I will have to work on this one - really focus on eating those first 2 bits. I'll remember that the first 2 bits are the best and then the law of diminishing returns kicks in and the rest is 'just food'.

I will have to think about trigger foods. Sometimes at the cabin on card night we have a glass of wine and eat potato chips, and I don't stop till they are all the chips are gone. Is the trigger the wine? The chips have changed to popcorn which I like, but I don't 'need' to eat a large amount. I have some leftover tuxedo cake in the fridge in the garage (out of sight, out of mind). I will test if I can eat 2 bites and toss the rest.

Sometimes I crave chocolate, so I have a Jello Chocolate Pudding Snack. I dip in a small spoon and lick the spoon very slowly, so it takes longer to eat it and I really savor it.


Edited by: KALISWALKER at: 11/7/2015 (11:39)
Happy Sparker Lynn 'A good girl with bad habits'

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11/4/15 8:39 P

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Day 14 Morning affects evening

Source - 100 Days

If you eat breakfast every day, you will retrain your stomach to manage food better in the mornings. It takes time for your body to adjust, but after a week on your new schedule, your all-day hunger will disappear. You can split your breakfast into 2 mini-meals and eat the 2nd one mid-morning. Evaluate the timing of your fuel stops and eat more often.

Have you experimented with how you feel during the day based on if and what you eat in the morning? Do you ever start munching late in the day, then snack your way through the rest of the afternoon and evening? Look at what you did earlier in the day. Struggles with hunger, fatigue and food cravings in the afternoon or evening relate to how you ate in the morning.

To Do

Set a goal of eating breakfast every day for the next week.
Record what you eat and how it affects hunger patterns later in the day.
Plan a couple of options for late-afternoon snacks.

+++++++++++
My response

A few years ago I developed the habit of eating breakfast every day. But a couple of months ago I lost interest in breakfast and stopped it. In October resumed, but with less interest, so I am eating less and lightening up the meal. Usually I have oatmeal with milk and a tsp of coconut brown sugar. I stopped using Splenda (I suspect a food allergy) and I have reduced the amount of oatmeal by half. Another breakfast is one-one-one which is 1 egg yolk, 1 buttered toast and 1 thick slice of bacon. Sometimes all I can manage is half a banana on the way to the swimming pool.

Happy Sparker Lynn 'A good girl with bad habits'

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MAWMAW101's Photo MAWMAW101 Posts: 12,415
11/4/15 9:48 A

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Great changes your making! emoticon emoticon

Phyllis ~~
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KALISWALKER's Photo KALISWALKER Posts: 23,364
11/3/15 3:33 P

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Day 13 Oops, I forgot to eat!

Source - 100 Days

When you go long periods without fuel, your body protects itself by hoarding some of the calories for later use. You're famished and need/want food NOW so you head to the vending machine... Sound familiar? You also risk a late-day energy slump or a late night eat fest, both leading to more eating struggles.

When do you usually eat? Are you a pretty regular meal & snack eater or more when hunger strikes or follow some other strategy?

Saving Calories for Later? Or you skip breakfast, maybe lunch intentionally so you can eat more later.

To Do

Make it a habit to tell yourself, �I have no choice.� Convince yourself that skipping meals is not an option. Work harder to routinely take care of your fuel needs.

Write down the times of day when you plan to eat your meals and snacks. Eat within 30 minutes of these scheduled times.

At the end of the day, review your eating patterns to see how well you did.

+++++++++++
My response

I did not eat breakfast and often skipped lunch. I gained most of my excess weight from vending machines. My hectic schedule and long hours kept me trapped in my office or in meetings, so I skipped meals. Sometimes I only took a break to go to the vending machine, so a junk food habit developed. Dinner was my meal of the day.

Now I usually eat 3 meals a day on the clock. On Monday, Wednesday and Friday I will have a 3 PM snack when my little buddy is here. Weekends dinner is later so we can play cards, have a cocktail and nibble on chips. The chips were recently replaced with air popped popcorn, yes with some butter and salt, but a better choice than a big bag of chips.

I do not skip meals to save calories for later, but if I have a bigger lunch I will cut back a bit on dinner.

My daily meal schedule

7:30 AM Breakfast
Noon Lunch
5 :00 PM Dinner


Happy Sparker Lynn 'A good girl with bad habits'

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11/2/15 8:56 P

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Day 12 Fuel or filler

Source - 100 Days

Take a close look at the foods you eat MOST.

Are you getting adequate amounts of fuel?

Or do you keep adding lots of filler to your tank - sweets, chips and snack foods which tend to add extra calories but provide minimal nutrients. Don't run your body on junk!

Filler can harm your energy, and your weight loss efforts. When you reach for snacks or desserts that you know are fillers – reduce the amounts and frequency. Focus on appreciating the tastes of these foods rather than using them as your main fuel source for the day. Eat mostly foods that nourish your body.

Quality fuel (foods) provides solid nutritional content, with limited amounts of fat, sugar, salt and empty calories. Foods such as lean meats, fruits, vegetables and whole grains will nourish your body, and can nourish you emotionally too. Watch that you don't turn healthy foods, like a good salad into filler foods by loading it up with fillers!

Remember to Plan your Fuel - Avoid getting trapped without enough nourishing food. - take some with you when traveling, check restaurant menus before you go and if necessary, bring what you need.

Today

Record each of the foods you eat today, then rate each one based on whether it provides fuel or filler.

At the end of the day, determine how well you met your fuel needs. Describe this.

Decide whether you need to replace some filler items with healthy foods that provide more fuel.

How are you doing?

Are you eating foods for fuel or filling up on goodies?

Are you in the process of changing?

At the end of the day, determine how well your fuel needs were met.

Decide whether you need to replace some filler items with healthy foods that provide more fuel.

+++++++++++++
My responses -

The foods I eat most - I am a creature of habit, so I tend to eat many of the same foods (maybe prepared in different ways) during the month. Then the next month it may be quite different - depending on how much I feel like cooking, what method of cooking ie. BBQ, what diet components I am focusing on, seasonal fruits and vegetables, etc.

What I have learned from Bodysense is to manually record the foods I eat and tally it against the Canada Food Guide. It is quite noticeable when I have a prepared food or restaurant food, because it does not neatly fit into one category or another.

Most of the time I do get adequate amounts of fuel and limited filler. I eat a lot of whole foods prepared from scratch. I usually don't have access to filler foods as eat out less and don't buy junk food, desserts, etc.

When I go to dinner parties, etc. I live in the moment and enjoy the food. It's often difficult for me to limit myself.

When I have a party, I turn healthy foods into fillers. I like to treat friends to tasty appies and meals with rich dips, sauces, special desserts, etc. Then I have to deal with the leftovers and my daily calories soar for a few days.

I am making changes, and I will make a point of recording all my food and check for fillers. I will focus on fueling my body!

Edited by: KALISWALKER at: 11/2/2015 (21:01)
Happy Sparker Lynn 'A good girl with bad habits'

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KALISWALKER's Photo KALISWALKER Posts: 23,364
10/31/15 3:24 P

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Source 100 Days

100 Days - Put Food In Its Place - the next 10 day segment is all about our direct relationship with food and appropriate reasons for eating. We'll look at the positive ways food can nourish us, both physically and emotionally.

Day 11 Two purposes of food

You can enjoy food and eating, yet still manage your weight. Eat for only two reasons:

1) to fuel your body
2) to appreciate flavors

Measure ALL food intake against these guidelines. If you put food in your mouth that doesn't match either of these reasons, good chance it is emotional eating.

Try 3 main fuel stops a day, then add a couple of mini-stops in between. You don't need to eat a lot each fueling. You may want to space out your fuel by eating 5 or six small meals a day. Plan ways to space your fuel stops between 3 to 4 hours apart.

Make Fuel a Priority - A car, and our body, works best when we fill our tank at intervals, stop when it's full, and use high-quality fuel.

Give your body fuel when it needs it, even if you have busy days full of work demands. Make the time to acquire and prepare the food you need available so you won't be running on empty!

Eat more often - The 3-Hour Diet believes that eating more frequently gives much better weight-loss results and that consistent fuel intake helps protect metabolism as well as maintain blood-sugar levels. It prevents you from overeating as a result of getting too hungry or tired.

To Do

Eat for fuel and flavor.

Eat 3 to 6 times a day. Plan ways to space your fuel stops between three to four hours apart.

Plan for the appropriate food to be on hand.

Each time you eat something, write down the time that you ate it. Include all of your meals as well as snacks and nibbles. At the end of the day, count the number of times you took in fuel.

Do regular fuel stops during the day improve your energy and your focus?

Have you tried regular meals and snacks?

+++++++++++

I try my best to eat on the clock so I do not get too hungry and overeat. I eat a moderate lunch, so by 5 PM I am ready to eat. I seem to do well with just 3 meals a day but sometimes eat at 3 PM, though likely I am not hungry. There is really only one time that I am very hungry, when I get home from the pool, I want to eat right away. A couple of nights a week I snack after dinner, but I will try to be more mindful of the quantity and quality of the food and eliminate one snack. I really do not need food after dinner.


Breakfast - If I do not feel like eating breakfast I will have half a banana. (thanks 5% challenge!)

Lunch can be any kind of nutritious food. Sometimes it is just yogurt and fruit. Since I started trying to follow the Canada Food Guide I am eating less protein so lunch is lighter now.

Dinner, I want to eat at 5 PM. If I eat later I get too hungry and will overeat. On Wednesdays I eat at 4 PM because I am on my way out to Bodysense class and will not be home till 8 PM.

In summary I don't feel I need to eat more than 3 meals a day but I may try eating more often. I feel it may increase my calorie intake.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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KALISWALKER's Photo KALISWALKER Posts: 23,364
10/31/15 3:23 P

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Day 10 Appreciate good support

100 Days - Whenever someone offers you a genuine comment about your progress, try to respond warmly to the person who pays you the compliment. Use your response to affirm and appreciate the other person by saying something such as, �You can�t imagine how much it means to hear you say that. Thank you!�

100 Days - Learn to receive compliments. You may need to practice the art of accepting compliments and praise graciously.

100 Days - Days 1-10 completed! You�ve come this far in your 100 days� Don�t stop now. If you�re struggling to stick with it, push yourself to finish one more day. You�ll immediately be another day closer to achieving your weight-loss goals. Just do one more day!

100 Days - Do you feel more motivated? Committed? Believe you Can!!! Please share any thoughts.

100 Days - Ask a friend or family member to compliment you on anything from your weight loss to your hair or your clothes.

I have to continue to work on responses to compliments.


Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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MAWMAW101's Photo MAWMAW101 Posts: 12,415
10/29/15 8:32 A

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Loved that quiz. Thanks for the prayers. emoticon

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands.
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KALISWALKER's Photo KALISWALKER Posts: 23,364
10/28/15 11:47 P

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Day 9 Here’s what I want

How do we know what we want from other people? Do certain types of comments make you feel uncomfortable, is there something else you would prefer?

I took the quiz

1. If you see me eating something that’s not on my diet plan
___ Ignore it entirely

2. When I’m making progress, such as losing weight
___ Compliment me on how I look

3. When I’m struggling or gaining weight
___ Ask me how you can help

4. When I’m making progress you can’t see (such as improving my self-esteem)
___ Ask me how my efforts are going

5. When I’ve maintained my weight (even though I may still want to lose more)
___ Tell me you are proud of my current efforts

100 Days - Post your answers where your support people can be reminded of what you want.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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226.25
210.5
194.75
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KALISWALKER's Photo KALISWALKER Posts: 23,364
10/27/15 12:24 P

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100 Days - Do you ever wish you could get more support from people around you? To get support instead of criticism from the people you love, you may have to train them. Set up agreements with your support people by saying, ;It will help me if_____________; followed by what you want them to do. Be sure you also let people know the things you don';t want them to do or say.

My DH and family are very supportive and never makes negative comments about my weight, what I eat, cook or my exercise.

Things I ask for - If DH cooks he is mindful that I am trying to lose weight and tries to make appropriate meals. I ask him to get my dessert at a party or buffet. He knows what I like and will get just one small chocolate thing. When I am nutrition tracking, at times I leave him to clean up the kitchen so I can record the food before I forget the details. He goes to the gym every time I go.

Things I will I will not change but will learn more self control - In the summer when the family is around, I have less control over the food choices. Yes we have foods the kids will eat and the adults are on vacation so they bring junk food. I never say anything about that, it is THEIR annual vacation and I respect that. It's me that has to learn self control!

Last weekend I did ask my son-in-law not to bring chips to the cabin. However it was trick or treating at our place in WA and there were about 60 kids out. My son-in-law took the kids into the bedroom to sample the goodies.


Edited by: KALISWALKER at: 10/27/2015 (12:26)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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194.75
179
MAWMAW101's Photo MAWMAW101 Posts: 12,415
10/26/15 12:45 P

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I just re-read all the great blogs that brought me to the decision to join you! Thank you Lynn so much.
emoticon

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands.
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 current weight: 169.0 
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KALISWALKER's Photo KALISWALKER Posts: 23,364
10/26/15 12:51 A

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Day 7 - I can do it! Become your own Cheerleader!

100 Days - Practice saying the words “I can do it!” over and over. Write them on sticky notes, and then post them on your mirror, your computer screen, and your car dash. Read them many times a day, maybe even 100 times. Push them deep into your mind and use them as a powerful affirmation that you will succeed with your plan. Remind yourself of this phrase at least 10 times today. Use this to cheerlead yourself through the entire day! Incease your success, skyrocket your self-talk and create a strong belief you can do this! Think about what you can say that will keep your motivation strong!

100 Days - 1 week already, whew! How's it going?

I feel a difference, more momentum! I have some committed Spark friends who are on track too. Also some of the are doing the 100 Days.

100 Days - How are you feeling?

Today was spectacular! My 5% Challenge Team sent me 3 Spark goodies for -

1 WooHoo you are among the top 10 biggest losers on the Fall Casual Travelers team at the halfway point!

2 Here is your blue ribbon for being the number one percentage weight loss loser in week 4 on the Casual Travellers Team. Way to GO.

3 Congrats on being one of the second place weight loss losers by percentage on the Casual Travelers during the first three weeks!

100 Day - Are you struggling, back on track but it's hard or on a roll?

On a scale of 1 - 10 I am a 5. I am settling into a routine with water aerobics and eating less. I am more focused on my actions, not my feelings. My plan is to shop the pantry and freezer, and go to the store for just freggies, milk and bread. I am motivated but not on fire yet. I am not concerned about yo-yoing weigh ins. I am determined to progress and make permanent changes. When I think in terms of 100 Days versus day to day, it is easier to think of the end results on Day 101!

100 Days - Write "I can do it because __________________" and then add a few supportive phrases such as I'm capable of doing anything."

I can do it because I have supportive Spark Friends.
I can do it because I am being more careful with meal preparation.
I can do it because I am eating out less often.
I can do it because I am going to water aerobics.
I can do it because I am going to Bodysense classes.
I can do it because I am more motivated.
I can do it because I am more energized.
I can do it because I want to be in onederland.
I can do it because I am more mindful about my calorie intake.
I can do it because I cut back on the quantity of meat I eat.
I can do it because I need to lose weight to improve my blood pressure, asthma and arthritis.

100 Days - Read your phrases often, using them to reinforce your goals and build your enthusiasm :)

100 Days - Magic notebook for recording your favorite foods or when food thought crosses your mind. Remind yourself that you don’t have to act on it. Instead write down the name or even a description of the food, and then anticipate the pleasure of eating it sometime in the future.

Today Bellingham, we drove down a street that has several of my favorite restaurants near by. Two of them are Chinese seafood buffet and one is a Mexican restaurant that has a fabulous Sunday buffet. I felt a little uncomfortable to realize I was thinking about the restaurants and the food when I knew I was not hungry. I had the awareness because of 100 Days. I am not anticipating eating there soon so I shut off my thoughts.

Tomorrow my dear little dog Kali is having surgery on her eyelid. Some gland on the inside of the top eyelid is blocked so it's become a big red bump. She is 11 years old so her age and surgery is a a concern.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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226.25
210.5
194.75
179
FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/25/15 8:22 A

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You're doing great!

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KALISWALKER's Photo KALISWALKER Posts: 23,364
10/23/15 6:39 P

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Day 6 - Protect your program

100 Days - How do you Protect your Program? Do you ever wonder how to pass on the UNPLANNED cookies someone wants to share? Are you good at passing on those temptations? Here's a few ideas to ponder... No one will ever care as much about your diet plan as you should, so prevent people or events from pulling you off track. Make a commitment that YOU will PROTECT your program AT ALL COSTS!

100 Days - Recognize and avoid situations that might cause you to weaken. Do not assume you will be able to resist cookies at church or potluck casseroles at parties. Do not put yourself in the situation where you'll have to test your willpower. Have a game plan in place to deal with it!

100 Days - When you're invited to take seconds or eat dessert, make it sound as if you'll have some later, sidestep the food pusher by hinting that you'll eat later. "Not just yet; I'm going to wait a little while." If asked again, simply repeat this phrase or another variation of it, such as, "Thanks, but I'll still wait a little bit." This magic phrase convinces people you'll eat eventually, so they'll leave you alone for the moment.

100 Days - Avoid discussing your "diet". When people ask how you'll losing weight, simply tell them you're following a healthy eating program.

I am sure I have bored everyone with years and years of my diet talks!

100 Days - Do something else. Protect your program from those long, empty times such as evening or weekends when it is easy to eat. Stay occupied by planning activities or pulling out some good books.

I will plan more activities that will get me out of the house. ie. going to evening water aerobics, read magazines at library, shopping, movies, TOPS meetings, Overeaters meetings.

100 Days - When you are tempted to give in and eat, repeat these words: "I must protect my program at all costs!"

100 Days - Identify at least 3 high-risk times or events. Write down how you'll protect your diet program during each of these.

My 4 high-risk times or events -

1 Dinner parties, I will eat a 300 calorie meal before I go out. I will know I cannot be hungry. I will stay away from the appetizers.
2 Weekends in the country I will have air popped popcorn rather than buying potato chips.
3 Movie night limit to 300 calorie treat.
4 Coffee and goodies after church. Set a rule, “I do not eat at church”.

Do at least one thing today that reinforces you determination to protect your program at all costs.

Went out for dim sum at our favorite Chinese restaurant. We had someone else with us so we ordered more than we usually do. Despite having extra food on the table I still ate the usual amount and boxed up the rest.


Edited by: KALISWALKER at: 10/23/2015 (18:50)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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226.25
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194.75
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KALISWALKER's Photo KALISWALKER Posts: 23,364
10/21/15 10:19 P

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Day 4

100 Days Diets define how we eat. Boundaries define your diet. What is your eating style?

I am calorie conscious but aim to eat within the Canada Food Guide recommendations. I am nutrition tracking not just counting servings. For the number of servings and portion sizes I will follow the Canada Food Guide which corresponds with the BODYSENSE class I am taking.

Vegetables (5) and Fruit (2) total 7
Grain Products 6
Milk and Alternatives 3
Meat and Alternatives 2
Unsaturated oils and fats 2 to 3 Tbsp

I am focused on the Meat and Alternatives and the Milk and Alternatives

2.5 oz. of cooked fish, shellfish, poultry or lean meat
.75 cup cooked beans
2 eggs
2 Tbsp peanut butter

As my friend BDTHOM pointed out, it is a whole package. Milk and Alternatives 3 servings must be considered as contributing to the Meat and Alternatives.

100 Days - How do you adjust your boundaries and guidelines for your eating style? If you get sick or the holiday comes or you'll be camping. What then? Guidelines are for everyday living like work days and relax your boundaries to enjoy social events where you eat a little more, but not so much to make you gain weight.

If I cannot nutrition track I am OK with just following the Canada Food Guide recommendations but I can accept I may not always be perfect.

Also I know Buffet Rules.

bit.ly/1Xl87Up

100 Days - Create 2 columns. Column 1 "Narrow Road" for your weight loss diet or meal plan approach. Column 2 "Wider Road" for your maintenance or alternative eating plan. Define your eating and exercise plans for each of these roads. Decide how you can be flexible with them without losing sight of the healthy road you want to follow :)

Narrow Road is to lose weight eat within my calorie range and eat recommended servings from the food groups. Nutrition tracking required and follow Canada Food Guide. I try not to have junk food in the house. Continue water aerobics, walking and misc.

Wider Road is to follow Canada Food Guide and if over in calories, reduce overall calories for the week. If gym and pool are unavailable then walk.

100 Days - Emotional Eating - anytime you reach for food when you are not physically hungry or needing nutrition.

Calorie Differential Report will hopefully start in November I will have time to continue with nutrition tracking and will start exercise tracking so I can run the daily report.

The dietitian that leads my Bodysense call emphatically states you do not lose weight with exercise. You maintain and improve muscle mass which is lost when you diet.

I am focused on Day 100!

Edited by: KALISWALKER at: 10/23/2015 (01:31)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
242
226.25
210.5
194.75
179
FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/21/15 8:43 P

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emoticon I need to organize closets soon!

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KALISWALKER's Photo KALISWALKER Posts: 23,364
10/20/15 11:06 P

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Day 3 - 100 Days Do It Anyway!

Determination - push through the urge to quit... to stay motivated... to keep going... Committed means do it anyway. You don't wait until you feel like going to work, you just go, because you consider it important. You do it anyway, even when you don't feel like it....

For everyday activities and self-care routines. Are you used to abandoning them when you just don't feel like it? What does all this mean to you? For you? Please share your thoughts here :)

~ notice how it feels to accomplish a goal by taking a "no matter what" approach to it.

~ make a list of actions you plan to stick with today, regardless of how you feel at the moment.

+++++++++

My Day

I didn't feel like emptying the closet, but set the timer and got busy sorting clothes.

I don't like to nutrition track, but I did it!

Today I started an online program. I knew it would take a few hours, so I prioritized it, and did it first thing.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/20/15 6:39 A

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emoticon emoticon emoticon

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KALISWALKER's Photo KALISWALKER Posts: 23,364
10/20/15 12:01 A

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Day 2 Summary (excerpts) 100 Days of Weight Loss book

Are you Interested or Committed, and what does that mean for you?

Interested: you tend to stay on your plan until something happens, a party, a vacation or you get discouraged.

Committed: you are committed to yourself and your goals and you stick with your approach or make reasonable adjustments.

Do you feel totally determined to stick with your efforts or are you still thinking about having fun instead of staying with your chosen meal plan?

Whoa! Not have fun??? There are a lot of ways to have fun that are not all about food. However despite my good intentions there will be parties where I will have too many calories (fun). I have to learn ways to compensate for the excess. I could make better food choices at the party, eat before I go, reduce calories that week to allow for extra calories at a party, or add a couple more sessions of exercise?

Are you still a yoyo dieter? How can we change that this time?

I had to google "yoyo dieter". Weight cycling, commonly referred to as "yo-yo dieting," can be defined as repeated losses and regains of body weight. In a small cycle, weight changes by 5-10 pounds, while in larger cycles, weight can change by 50 pounds or more.

Yes "yoyo dieter" that is me. I keep losing and regaining the same 10 pounds. Not sure exactly what will be different this time, but that is what I am working for these 100 days.

100 Days - Thought to consider: Changing from a yoyo diet to a stable, healthy way to eat consistently while you are losing weight is a totally different way of thinking. We stop diets. When we live life, we deal with things that come up. Are you willing to deal with challenges that come up? Are you worth it?

100 Days - Reflect on how you will stay committed to you, your goals and losing weight.

What are you willing to do? Action steps for today:

1) Decide if you are committed and what that means to you. COMMITTED!!!!
2) Are you committed to you and improving your life? COMMITTED!!!!
3) Are you committed to changing your life for the better, not just interested. COMMITTED!!!!
4) Do at least 1 thing today that demonstrates your commitment - I went to water aerobics!!!

My commitment means following a daily routine which includes healthy meals, exercise, fun, enough sleep and working the 100 Days!

Then we are supposed to take the SparkPeople Pledge!

The Membership Card and Pledge page could be reached from your SparkPoints page but it's gone now. I had printed one off years ago.

But I did find someone else's.



SparkPeople Pledge - Here is the I promise to make healthy and positive choices so that I can live a healthy lifestyle and reach my goals.

Sparking to keep yourself a priority & help you create an approach that works for you

Changes Made

Lighten up breakfast calories
Water aerobics
Get out more
Start 100 Days of Weight Loss
Bodysense classes


Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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226.25
210.5
194.75
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KALISWALKER's Photo KALISWALKER Posts: 23,364
10/20/15 12:00 A

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Thanks for the warm welcome!

I am glad we are making these lifestyle changes together!

emoticon emoticon



Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
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194.75
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TEXASTITCHER's Photo TEXASTITCHER Posts: 57,272
10/19/15 8:21 P

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Good luck with your 100 days. It is a great program

Jo Ann
Starfish - (CST)
Be not afraid of going slowly; be afraid only of standing still. - Chinese Proverb



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GREBJACK's Photo GREBJACK Posts: 8,510
10/19/15 9:15 A

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Nice to see you here, KALISWALKER

Rebecca

He drew a circle that shut me out--
Heretic, rebel, a thing to flout.
But Love and I had the wit to win:
We drew a circle that took him in!
-Edwin Markham

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
10/19/15 7:18 A

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Welcome aboard Lynn!

Great list of reasons there!

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KALISWALKER's Photo KALISWALKER Posts: 23,364
10/18/15 3:13 P

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I am ordering 100 Days of Weight Loss book

Menu plan for one week – Spark nutrition tracking 1,280 - 1,630 daily calories

List of reasons I want to lose weight and maintain my success

I want to feel strong and confident
I want have ease of movement
I want to motivate family members by my results
I want to feel proud of accomplishing this long time goal
I want to wear attractive clothes
I want to maintain an active lifestyle
I want to shrink out of my clothes and get new clothes
I want to have just one size of clothes
I want to get out and do more things with friends
I want to get over being a perfectionist and giving up when I am not perfect
I want to improve my health
I want to accomplish this so I can take on new goals

I posted to team board
Started reading the 100 Days Challenge Quick Start Guide

To Do - buy Atkins shakes
think of a visual to mark each of the 100 Days

Something to think about - emotional eating - you reach for food when you aren’t physically hungry or needing nutrition. Not sure that I do that, but I will watch it this week.

Edited by: KALISWALKER at: 6/19/2018 (00:53)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


 current weight: 181.8 
242
226.25
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194.75
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