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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,795
11/12/17 1:13 P

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Brilliant! I don't have to attend many buffets, but I've been really surprised to find that people don't really notice what I eat/don't eat. Sit-down dinners are harder - especially when someone has 'cooked especially for you!'

I was Sparked by Susan's blog about bullet journals too - I haven't started one yet, and perhaps it's not right for me, but I'd like to give it a go.

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


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
KALISWALKER's Photo KALISWALKER Posts: 23,369
11/10/17 1:13 P

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Buffet Rules

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=4261771


Amy let me know what you think of the rules.

Round 2 Day 5 Magic Notebook

My magic notebook for 100 DWL is right here. When I did Round 1 did a Spark blog. This time I want to be more focused and briefer on what I am recording.

I also have 2 notebooks - one for planning daily meals and exercise and another I just started is BUJO which I learned about from Susan FOCUSONME57. When I plan a meal and then change it, I should record why the change. I had company for breakfast this morning and planned on bacon, eggs, toast, butter and tomato slices. I did not have eggs but did add mayo because I had one toasted bacon and tomato sandwich for breakfast. Calories probably about the same. Now just recording this makes me realize that in the back of my mind I do make these calorie swaps.

When I was successfully losing weight

Eat 3 meals a day
Eat it another time. If I had a craving or was hungry I would think about my next meal and how I could have that food or something like it at my next meal ie. crave chocolate, then have hot chocolate with my next meal. By the next meal I likely forgot about the chocolate.

I stopped eating chips and crackers and also do not eat at movie theaters. I will be 2 years Jan. 1st. When I stopped eating these foods I stopped craving them.

Edited by: KALISWALKER at: 11/14/2017 (00:11)
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
AMYBELLES's Photo AMYBELLES Posts: 13,571
11/10/17 10:29 A

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Your wide and narrow roads look great! Can I ask what the buffet rules are? I do not like buffets at all, and try to avoid them at all costs! Last one we went to was at a wedding rehearsal dinner in September.

**~Amy~**
Playful Polar Bears
January A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
KALISWALKER's Photo KALISWALKER Posts: 23,369
11/10/17 12:25 A

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Round 2 - Day 4 Boundaries, Not Diets

Define the boundaries of your diet road based on factors you choose to follow.

Narrow road

1) 1400 calories

2) Canada Food Guide Servings

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

3) 9" Plate

4) No Seconds

5) Each evening plan next day meals and exercise, set out exercise clothes

6) 10,000 daily steps or 1 hour of exercise

7) Nutrition tracking and calories

8) Buffet rules

9) No snacks

Wider road

1) Look at daily steps and plan to do a little more tomorrow

2) Nutrition track without calories

3) No seconds

4) Buffet Rules

5) 3 Meals a day

I have a new motivation - I don`t want to be the fat girl in group pictures!

www.weightlossjoy.com/wp-content/upl
oa
ds/2014/06/100DaysJournal.pdf


www.weightlossjoy.com/books-linda-sp
an
gle/access-page-for-free-support-matR>erials-for-100-days-challenge/



Edited by: KALISWALKER at: 11/10/2017 (00:32)
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
KALISWALKER's Photo KALISWALKER Posts: 23,369
11/9/17 11:50 P

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Thanks Amy. I am glad we are doing this together. The last time I did it, it made a big difference.

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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226.25
210.5
194.75
179
AMYBELLES's Photo AMYBELLES Posts: 13,571
11/9/17 10:07 P

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Lynn, thanks for your encouragement on my report page.
I have confidence in you that you can get through all 100 days! emoticon Me, too! emoticon emoticon

**~Amy~**
Playful Polar Bears
January A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
KALISWALKER's Photo KALISWALKER Posts: 23,369
11/9/17 1:02 A

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Gillian thanks for your encouragement. I appreciate it. I am not particularly motivated but that should kick in soon.

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
KALISWALKER's Photo KALISWALKER Posts: 23,369
11/9/17 1:01 A

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Round 2 - Day 3 Do It Anyway

I will focus on my actions not my feelings!

Do you give in and hang out on the couch because you don't feel like making the effort... (waves hand) Do you know the feeling? Do you let yourself off the hook and promise you'll make up for it later?

This is me right now!

I need to focus - I have to consider my diet and exercise to be important, and do them anyway, even when I don't feel like it! These are important self-care routines!

Identify a task you don't feel like doing, and then do it anyway! OK I will write my menu plan for tomorrow, look at the calendar and plan for exercise.

I have to push myself to

1) plan for the next day
2) lay out exercise clothes
3) menu plan
4) what will I cook
5) what will I eat,
6) when will I exercise
7) where will I exercise

I do not have to feel like doing it, just do it anyway!

OK I am off to plan my successful tomorrow.

Things I am doing right

weigh myself daily.
committed to completing the 100 Days book!

www.weightlossjoy.com/wp-content/upl
oa
ds/2014/06/100DaysJournal.pdf


www.weightlossjoy.com/books-linda-sp
an
gle/access-page-for-free-support-matR>erials-for-100-days-challenge/


Edited by: KALISWALKER at: 11/9/2017 (01:06)
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
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,795
11/8/17 5:18 A

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Lynn, I only just spotted you here - fantastic. Thanks for those links too. I just checked into the dietcoachcafe - there's not a lot new there, but it's always nice to be reminded!

I'm sorry to hear that you gained 22lbs triggered by last Xmas. Xmas is such a tough time! That's why we ran the 100 days right through Xmas last year to see how it went. I thought people might disappear over the holidays, but they didn't! We all carried on with the book right through the holidays and it really helped. I hope it will help you this year too. Accepting those labels is a help too - I never really thought I had an emotional eating issue, but now I see it really clearly! Good eating habits, supported by menu planning, is a great help. I wouldn't mind guessing that you have problems with the familiar group: sugars, carbs - especially wheat, salt-fat combos found in snack foods. I put on weight so easily if I eat those foods.

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


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
KALISWALKER's Photo KALISWALKER Posts: 23,369
11/8/17 12:29 A

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Round 2 - Day 2 Interested or committed?

The answer to this is just don’t stop. Do not be a perfectionist, limp along as best I can and put time into planning for success and following through. I am committed to my weight-loss plan.

I will start menu planning the night before and then follow through with my planned eating the next day.

I will write out tomorrow’s menu plan before I go to bed tonight.

Day 1 I weighed 222.8, and last year I was 200.8. We were away from home at Christmas, visiting family. There were no regular meals, just scads of junk food around. A slip became a big fall. I know I have to stay committed to succeed in taking off the weight and keeping off the weight. I am losing the same 22 pounds again!

I realize when I develop the obsessive good eating habits I lose weight. In time that will return.

I can accept a few labels now. I am an emotional eater and I am a yoyo dieter. As yet I am not highly motivated just getting started.

www.weightlossjoy.com/wp-content/upl
oa
ds/2014/06/100DaysJournal.pdf


www.weightlossjoy.com/books-linda-sp
an
gle/access-page-for-free-support-matR>erials-for-100-days-challenge/


Edited by: KALISWALKER at: 11/8/2017 (00:52)
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
KALISWALKER's Photo KALISWALKER Posts: 23,369
11/7/17 12:47 A

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Round 2 - Day 1 I Used to be that way but now I am different

Recognize negative thinking and change your internal story.

Start with I used to be that way but now I am different!

My past does not determine my future. This time I will take the necessary actions to be successful with my weight loss and do this for the rest of my life. Each day I will look for ways to be successful. I will journal to keep myself on track.

I will remind myself again and again – I used to be that way but now I am different!

Make a list of any fears or negative behaviors that have hurt your weight loss success in the past, then say: "I used to be that way, but now I'm different!"

I used to _________________ (fill in your old behavior), but now I ___________________ (write in your new ending).

I used to feel helpless and unable to change, but now I am working the 100 DWL and in time motivation will kick in.

I used to feel I can’t do it alone, that I needed someone else to be part of my future successes, but I know I am the one who makes the changes.

I used to be a perfectionist, so a slip become a slide, but now I will keep going regardless.I do not have to do it perfectly.

I used to quit when I messed up or didn’t see results, but now I am committed to doing the 100 DWL regardless of whether I am winning or losing. The goal is to do the 100 Days!

I used to not really care much about my future self, but now I will set goals and get into a routine. It will be about the routine, not how I feel about it.

I used to give myself permission to give up when someone close let me down but now I will go on regardless. I will develop a routine and stick to it regardless of how I feel.

I used to depend on someone else to give me a sense of purpose. I felt I was part of a ‘we’ and what I did was important for my side of the ‘we’. Now I see I am not part of a ‘we’, I stand alone and need to comfort, motivate and love myself.

I used to be unable to move beyond certain hurts.I hurt so badly and the pain never eased. But now I accept that it is in the past and move on from it.

I used to feel weight loss and future benefits were not important to me at this time, but I will do the 100 DWL and develop a sense of urgency to make necessary changes. I have to live in the moment and steer myself to future health and vitality, so I can do more things with my family and friends.

Edited by: KALISWALKER at: 11/8/2017 (00:52)
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
KALISWALKER's Photo KALISWALKER Posts: 23,369
11/7/17 12:21 A

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The 100 DWL group is starting on Day 1 so I am joining them.

Goal – to complete 100 Days of Weight Loss book by Linda Spangle

Section 1 1- 10 Set Up For Success

Failure when my need to feel better is stronger than my desire to lose weight.

I will learn to calm, nurture and energize myself.

10 Reasons I Want to Lose Weight

1. Not be the fattest person in the picture
2. Look good in attractive clothes
3. Feel confident in swimsuit
4. Be a motivator for family members
5. More energy
6. Healthier
7. Keep up with family and friends
8. More confident doing activities
9. Do more doing physical activities with friends
10. Try new activities

Eating Plan

Canada Food Guide

As per dietitian - Canada Food Guide - 1400 calories and follow the Canada Food Guide

2 Fruit Servings
5 Vegetable Servings
6 Grain Servings
3 Dairy Servings
2 Protein Servings
2 Fat Servings

To Do -

Find a way to track 100 days – stickers
Try on pair of jeans that are too tight now

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
KALISWALKER's Photo KALISWALKER Posts: 23,369
10/13/17 12:25 P

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Day 6 Protect Your Program

3 high risk times to avoid food pushers

at parties
church
home

Do something today to reinforce my determination to 'protect my program at all costs'. Tonight we are going to a bon voyage party and Sandy will likely be serving appies. No thanks will be all it takes to avoid the food.

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
KALISWALKER's Photo KALISWALKER Posts: 23,369
10/12/17 2:48 P

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Day 5 Magic Notebook & Eat it Another Time

Like many others, when I journal I do better. I am doing my 100 DWL and it helps me focus on my weight challenges and low motivation. I started doing the daily weigh ins and it helps me feel accountable for my daily decisions. Today I tried on jeans I haven't worn for a few months and I could not button them. Yikes! That's a loud scream for self help!

Last night I was craving something and I remembered reading the sensation only lasts 5 minutes or so. I looked at the clock and decided to distract myself with TV and wait it out. I can't say if I agree because I forgot to look back at the clock LOL. Today I do not even remember what I was craving! OK YES!!! I do agree with it. I did not eat the food!

It's almost 2 years since I stopped eating movie theatres. When I stopped eating it there I stopped craving popcorn, etc. setting.

I will think about writing down food cravings or I will try the 5 minute wait... and forget about it.

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
KALISWALKER's Photo KALISWALKER Posts: 23,369
10/11/17 1:05 P

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Day 4

Boundaries Not Diets

I did the reading and had no ideas. I looked back on the Day 4 I wrote in 2015 and the one in 2016. Wow! I was so motivated and flowing with ideas and great self talk. In 2015 I followed the 100 Days Challenge Quick Start Guide so I could start 100 DWL before my book arrived. Where is that enthusiasm now?

From 2015 - My commitment means following a daily routine which includes healthy meals, exercise, fun, enough sleep and working the 100 Days!

OK back to the present. I am not highly motivated but realize I have to start where I am and as I get into a routine and have some successes my motivation will kick in.

Narrow road

1) 1400 calories

2) Canada Food Guide Servings

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

3) 9" Plate

4) No Seconds

5) Each evening plan next day meals

6) 10,000 daily steps

7) Nutrition tracking and calories

8) Buffet rules

Linda Spangles words 'From this day on I am moving forward!'

Wider road

1) Look at daily steps and plan to do a little more tomorrow

2) Nutrition track without calories

3) No seconds

4) Buffet Rules

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
KALISWALKER's Photo KALISWALKER Posts: 23,369
10/9/17 11:51 A

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Day 3

Do it Any Way

Identify something I do not feel like doing - walking the dog. My DH walks the dog 1.5 hrs a day so it's not necessary that I walk her but it gives me outdoor exercise and the dog always wants a walk.

Take a no matter what approach list

start the day now
make menu plan for lunch
prep lunch for guest
tidy house
walk dog

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
KALISWALKER's Photo KALISWALKER Posts: 23,369
10/8/17 12:39 P

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Day 2

I commit to permanent weight loss. I can never return to 'regular eating' or I will never lose or maintain a weight loss, no matter what - whether it is family dinners, vacation, travel, dining out, dinner at friends' be mindful of what and how much I eat!

How I will stick with the program - I will think of where I am, and where I want to be whether I am losing or not.

I will track my meals!

Today I will walk the dog.


Edited by: KALISWALKER at: 10/8/2017 (12:40)
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
KALISWALKER's Photo KALISWALKER Posts: 23,369
10/7/17 6:31 P

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Day 1

Negative behaviors that hurt me in my recent past. I was doing well in 2016, I lost over 30 pounds then imploded. In August we were camping with the kids and I started buying and eating a little ice cream with them. When we had leftover birthday cake in September I had the will power to collect it up and ask hubby to toss it in the dumpster. At Christmas time we were visiting family and there were snack type foods spread all over and no meals except for Christmas dinner. Even though I did not eat crackers or chips, still I lost it! After that slip it became a slide! I want to pick myself up and be ready to take on challenges like that. I will not have another Christmas gain!

Restart Now -

camping with the kids and I started buying and eating ice cream with them - I used to be that way but now I am different. I accept that I do not eat the same as others, so I will not eat goodies.

snack type foods spread all over and no meals - I used to be that way but now I am different. I will go out to eat, even if it seems rude to do that

General

Choose Diet Plan - I will focus on daily calories. Spark 1,230 - 1,580, dietitian's goal 1400 calories/day. Aim for 7 freggies.

Follow plan for 100 Days, does not have to be continuous, just keep going whenever.

Goals - immediate get to 199.9 by Jan. 1st!

Remember Why I am Doing This - Great Reasons

look better
easy to bend over and put on shoes
have energy
accomplish this so I can pursue other goals
influence other family members
have confidence to take on new interests like kayaking
reduce arthritis discomfort
have one size of clothes
keep up with athletic friends
continue to have fun with the kids
summer 2018 tubing in Oregon!

100 Days of Weight Loss - The Secret to Being Successful on Any Diet Plan

I completed the program Nov. 6th, 2016, so almost a year. I have to thank my Spark Friend Phyllis MAWMAW101 for inspiring me to dust off my 100 DWL and have a redo. Phyllis had amazing success with it, and is doing it again.

I am sick of dieting, cooking, and thinking about weight loss.... BUT I have to lose weight!

Edited by: KALISWALKER at: 10/7/2017 (18:35)
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
AURA18's Photo AURA18 Posts: 11,050
11/22/16 3:01 P

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emoticon for your Friendship and Sharing on 100 DWL emoticon
emoticon emoticon I toast to your health with a green drink emoticon emoticon emoticon emoticon
emoticon Thanksgiving is a time of togetherness and gratitude. Nigel Hamilton emoticon

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
KALISWALKER's Photo KALISWALKER Posts: 23,369
11/10/16 12:27 P

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Day 5 Go Ahead & Toss the Scale

Thursday, November 10, 2016

FWTS Day 5 - The author suggests getting rid of the scale if it causes you to have negative behaviors. When you are having a great day till you se the numbers on the scale and it puts you in a bad mood, or you react by eating and eating, it is time to toss the scale.

Test if you have negative scale rituals. For 3 days - weigh yourself only once each morning, tell yourself 'it is just a number, I am not my weight, do not discuss the scale, your weight or your diet. I just told hubby about this so he will let me know if I break the rules.

We are going to our place in Washington for a couple of days so I will have one weigh in at home and 2 in WA. I am open minded about this. I think I am okay with weigh ins but I have never tested it.


Friends With the Scale Days 3 & 4

Wednesday, November 09, 2016

Friends With the Scale Day 3 - No More Drama. Change your response to what you see on the scale. The scale is only a tool, one of many like your exercise, food plan and healthy habits. It will help you reach and maintain a healthy weight forever. The numbers on the scale are not the center point of your weight management. Your self esteem and confidence should not be tied to the numbers on the scale and the numbers on the scale and should never make you quit pursuing a healthier lifestyle.

I feel I am friends with the scale. This year I lost 32 pounds and got to onederland. Since then I hover around 200 pounds. I want to maintain the weight loss but I would like to lose more. What the numbers on the scale mean to me - I am 'okay' when I go up a bit because I know I will soon go down a bit. Today I am 200.8 higher than I would like to be which is 199.9. The scale numbers keep me from going into free fall and giving up. They prove that with a little effort with my diet and good habits, I can eat regular meals and maintain my weight. When I go on vacation I take my scale. Still to be determined what will get the numbers going down more.

Friends With the Scale Day 4 - To Weigh in or Not Weigh In? Daily weigh ins and a consistent support system result in the best long term outcomes. I took The Scale Quiz and I am ok with my weigh ins as I do not have negative reactions to what I see. The number on the scale does not predict my future ability to lose weight and maintain a healthy weight in the future. I continue to eat the way I do.


Friends With the Scale Day 2 - When we do not like the numbers we see on the scale it has a demoralizing effect. It validates our poor performance with our diet and exercise and in turn can cause us to eat more. Instead focus on eating and exercising properly regardless of the numbers on the scale.

Power Key #1 Never Let the Scale Win!


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
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,795
11/10/16 6:06 A

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Friends with the Scale works really well as a follow-on, I think. Enjoy!
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


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
KALISWALKER's Photo KALISWALKER Posts: 23,369
11/6/16 10:16 P

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Thanks for the reminder "You Are at Your Lowest Weight for the Rest of the Year!"

If we keep that in mind, we can make it to New Years without doing damage to ourselves.

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
AURA18's Photo AURA18 Posts: 11,050
11/6/16 2:17 P

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emoticon for completing 100 DWL & New challenge starting FWTS
I use the Power Keys to retrain my brain, especially...
#3 "Focus on my actions, not the reading on the scale." emoticon emoticon emoticon emoticon
#6 "Never eat over frustration with the scale." emoticon emoticon emoticon emoticon emoticon

I still remind myself to prepare for the holidays from the article you shared on your blog "You Are at Your Lowest Weight for the Rest of the Year!"
emoticon emoticon it was Inspiring!!!

Edited by: AURA18 at: 11/6/2016 (14:18)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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KALISWALKER's Photo KALISWALKER Posts: 23,369
11/6/16 12:16 P

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Friends With the Scale Day 1

Sunday, November 06, 2016

I completed the 100 Days of Weight Loss book by Linda Spangle (Thursday, June 02, 2016 to Saturday, November 5, 2016). I did it at my own pace when I was home and had the time to read the 'day' and blog about it. It's been a learning experience about how to be successful on any diet. Likely I will do this book again next year.

It's become part of my morning routine to read and have my first cup of coffee. Today I am starting Friends With the Scale (FWS) by Linda Spangle another book about how to be successful on any diet - How to Turn Your Scale into a Powerful Weight Loss Tool . It is not broken into daily readings like 100 DWL, so I will read a few pages a day.

FWS do not let the scale `decide` if you are having a good day or a bad day. Example - 3 Day Rule - after vacation or holidays do not weigh in for 3 days.

Day 1 - Part 1 Scale Decisions - Chapter 1 What`s Wrong With My Scale. Your reaction to your weigh in can set your behavior for the day. Example if it`s up you are frustrated and `give up`.

Edited by: KALISWALKER at: 11/10/2016 (12:24)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
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 current weight: 181.8 
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KALISWALKER's Photo KALISWALKER Posts: 23,369
11/6/16 12:14 P

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Thank you Gill! Now I am on to a new 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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,795
11/5/16 4:05 P

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It gives me great pleasure to present you with this celebration of completing your 100 Days!



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


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
KALISWALKER's Photo KALISWALKER Posts: 23,369
11/5/16 12:58 P

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Day 100 This is How I Live

Saturday, November 05, 2016

This is How I Live

Nutrition Track
Canada Food Guide - 1400 calories as per dietitian
Meal Planning
8 hours of sleep
10,000 daily steps
NO RED LIGHT FOODS - APPETIZERS, DESSERTS, CHIPS, CRACKERS
Fiber intake a consistent 40+ grams each day.
Reduce intake of high calorie, high fat and low fiber foods - meat, dairy
Eat fiber foods at the beginning of every meal or snack.
Daily 8 glasses of water
Stop eating when I no longer feel hungry.
Meat serving size 2.5 ounces, 2 servings/day
Exercise - I need to set daily goals and have a strong desire to accomplish the results!

Canada Food Guide - 1400 calories as per dietitian (1,230 - 1,580 Spark)

2 Fruit Servings
5 Vegetable Servings
6 Grain Servings
3 Dairy Servings
2 Protein Servings
2 Fat Servings

Crisis Management

October 17, 2016 - Crushed my Carb Craving! Appetite in Check!

My goal was to get my appetite and cravings for carbs in check. It took ONE day! My appetite is normal again and I have stopped thinking about food all the time. I am documenting this so I can come back to this any time I am struggling to get back on track. My theory is carbs beget carbs. Too many carbs make me crazy for carbs and I have to make a quick bold change to stop the cravings. I will stop eating rice, potatoes, crap and keep the bread in the freezer. I will increase my daily fiber to keep feeling full.

Day 1 - Sunday I skipped breakfast, and after church I came home and got into jammies to veg for the day, no chance of getting side-tracked. Lunch 2 pickled eggs, snack 2 dill pickles, dinner - low carb fajita with salad, and fruit, snack - dates, milk and shredded wheat.

Day 2 Monday breakfast - 2 pickled eggs, lunch - brown beans on toast, dinner - chicken fajita with salad. Cup of Ovaltine after dinner. No evening eating!

Action Item - Today

Wake up 7 AM
Follow morning routine - meds, hair, dress, sunscreen, makeup
Fill water bottle
Have breakfast within 1 hour of waking
What is for dinner - get it started - Spark Mix & Match Planner
Morning 3,000 steps
Afternoon 4,000 steps
Evening 3,000 steps
Drink 8 glasses of water
Do scheduled workout wall push ups, plank, etc.
Control my portions at lunch
Control my portions at dinner
Nutrition tracking
Shower
Bedtime 10 PM lights out 11 PM

I have not been hitting all of these consistently but I do know it works IF I work it!

I feel I accomplished something important by starting and finishing the 100 Days of Weight Loss by Linda Spangle.

Day 99 It's Not Here!

Friday, November 04, 2016

100 DWL - Put signs on the fridge and pantry - It's Not Here! Remind yourself that emotional eating when you are stressed, upset, or need nurturing and solace does not solve the problems. While eating can give you pleasure it cannot give you peace and joy.

Learn to manage life without food when you need nurturing or satisfaction. Find the perfect music for when you are troubled or exhausted. Have it in the CD player so you can hit play when you get in your car or walk in the door.

But if you 'have' to use food then have a ready supply of carrot sticks and celery on hand or have a cup of tea.

Continue to look for solutions to address your real needs and move closer to joy. If food is not the answer than what is?

Day 98 New Year's Resolution & Declutter & Follow Up Medical

Thursday, November 03, 2016

100 DWL - Assume it's one year later and you have reached all of your goals. You are at your ideal weight and have great healthy habits for food plan, exercise, maintenance and lifestyle.

The date is November 3, 2017 and I have accomplished ALL of my goals!

Height/Weight proportionate
Healthy
Happy
Maintaining a healthy lifestyle
Energized
Fun loving

I weigh132 pounds
I am pleased with my high energy and activity level
My body feels slim trim and incredibly beautiful
I follow the Canada Food Guide and stay within my calorie allotment
I am exercise one hour daily - hiking, dog walking, water aerobics, pickleball, gym, treadmill, biking, hooping

We are to make a collage that represents this wonderful healthy lifestyle one year from now. Use this image of the future to inspire you to reach these goals. OK I think I have a poster board and I have LOTS of magazines.


Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
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ndividual.asp?gid=71455


 current weight: 181.8 
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KALISWALKER's Photo KALISWALKER Posts: 23,369
11/2/16 1:13 P

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Day 97 Use What Works

Wednesday, November 02, 2016

100 DWL - Think back to a time when you were losing weight and exercising regularly. What worked then? How did you stick with your diet even on difficult days? What have you stopped doing? What would get you back on track? What was different in your life then? Were there mental images and self talk that helped? Good habits? If you are stuck salvage what you can from the past. If they worked before they should work again.

I was looking at my blogs from 2014 and several other points in time. I should take time to read some of these in more detail. There are times when I was successfully losing weight, or exercising and gaining strength, that I made quite detailed lists of what is working at that moment.

A few things off the top of my head

emoticon Follow a daily schedule which includes pre-determined daily goals!

Exercise - Water aerobics or Gym or Walking or Pickleball. 10,000 steps is something I can do wherever I am and it requires no equipment other than recharging my fitbit and my runners. There was a time when I was walking 5K every day, I only planned for myself and the dog.

Self talk - motivation is what gets you started, habit is what keeps you going.

My Food Plan - Nutrition Track to Canada Food Guide - 3 Planned Meals Portioned/Measured, Calorie Appropriate Meals. Alternate between The Full Plate Diet - high fiber and South Beach Diet - low carb/low fat.

Target 40 grams of fiber daily, fruit with each meal and stay in 1400-1800 calorie range. 9" plate, no seconds, no red light foods - dessert, appetizers, chips, or crackers. Eat till satisfied not full.

Canada Food Guide - 1400 calories as per dietitian

2 Fruit Servings
5 Vegetable Servings
6 Grain Servings
3 Dairy Servings
2 Protein Servings
2 Fat Servings

1. Fiber intake a consistent 40+ grams each day.
2. Reduce intake of high calorie, high fat and low fiber foods - meat, dairy
3. Eat fiber foods at the beginning of every meal or snack.
4. Experiment with a wider variety of high-fiber foods.
5. Daily 8 glasses of water
6. Stop eating when I no longer feel hungry.
7. Meals planned and home cooked.
8. Meat serving size 2.5 ounces, 2 servings/day
9. NO RED LIGHT FOODS - APPETIZERS, DESSERTS, CHIPS, CRACKER

My old one - Action Item - Today

Wake up 7 AM
Follow morning routine - meds, hair, dress, sunscreen, makeup
Fill water bottle
Have breakfast within 1 hour of waking
What is for dinner - get it started - Spark Mix & Match Planner
Morning 3,000 steps
Afternoon 4,000 steps
Evening 3,000 steps
Drink 8 glasses of water
Do scheduled workout wall push ups, plank, etc.
Control my portions at lunch
Control my portions at dinner
Nutrition tracking
Shower
Bedtime 10 PM lights out 11 PM

Today I will start a new notebook -

daily schedule
sleep till 7 AM
plan meals
nutrition track
set daily exercise targets
get out my swimsuit - water aerobics
bedtime 10 PM

BTW - Day 96 What Will it Take? I did a plan to call Cathy.... didn't. Sigh I guess I really do not want to.

Day 96 What Will it Take?

Tuesday, November 01, 2016

100 DWL - If you struggle with following through on a goal, keep breaking it down till you run out of excuses. Method - after you set your first action step ask 'what will it take to make it happen?' Use that answer, and again ask 'what will it take to make it happen?' Keeping breaking it down again and again, always asking 'what will it take to make it happen?' till you have the smallest action/goal that you will immediately get up and do now. Now go do it!

This is the 'what will it take principle'. Each time you ask the question the answer becomes the new goal, and another step on the way to accomplishing the overall goal. You know have a detailed step by step plan to accomplish the goal.

What will it take to call Cathy?
Set a time this morning before I leave at 11:30 AM, but not too early before 9 AM.
Pick a time 9:30.
Write a note and stick it on the computer.

Well it will be interesting to see if it works. I have been procrastinating about making the call for months!

Day 95 Set Your Intentions

Monday, October 31, 2016

100 DWL - Define your goals as measurable intentions (not wants) and state what you will do. Example I will take a 20 minute walk today, then by evening you will know if you did or not.

My Action Plan for Decluttering the Whole House

First off my house is spacious and looks great so this is a matter of my personal desire to be a minimalist, which may be seen as a new counter culture to the excesses of life including food. I enjoy life in the RV when we travel. We pack light and are pared down to the essentials. When we come home to all the trappings of comfort and excess I feel weighted down.

We moved into our house 5 years ago. There are still things from the move that have not yet landed in their final places. I suspect our change in lifestyle means these things are no longer valued or relevant.

I love to entertain and show hospitality to our friends, which requires a certain amount of dishes, bedding, furnishings (still need some finishing touches). Likely not much would change there. But other things likes books, magazines, art, bedding, luggage, hobbies, some furniture, and a few redundant items could be pared down.

Last spring I purged my clothes and happily donated all the clothes that were too big or I did not like. Each time I see my closet I feel such joy - all those clothes fit me and I LIKE them. I accomplished something important to me and I want that feeling to spread throughout the house. I only want to keep things I need or love.

What I am listening to right now. Audiobook - The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing

My intention is to be a minimalist and live with a feeling of abundance of time and joy. Too many possessions make me feel anchored/weighted down, feeling like a conservator of possessions. I want more fluidity, spontaneity, freedom and joy!

My plan is to pare down my possessions to only have things I need and things that bring me joy. I have to care enough about these things that I will HAPPILY give of my time to clean, maintain and use them.

OK back to the task at hand and make the plan. I took a few notes from the audiobook.

KonMari - Sort by category not by location! We often store the same type of item in more than one location. Always question - Does it Spark JOY?

Clothes
Books
Paper
Misc - stationery, electronics, kitchen ware, hobbies
Sentimental things

A thing has 3 values to you - functional, informational, emotional

My Action Plan for Decluttering the Whole House by Christmas.

Daily Details -

Set timer for 20 minutes
Spend 20 minutes gathering and sorting 'stated items'
Upstairs - sort on desk in activity room
Downstairs - sort on dining table
Do not worry about what will happen to purged items
Take pictures to track progress
Start and finish one category at a time

Day 94 3 Columns of Weight Loss

Sunday, October 30, 2016

100 DWL - Each day you live in one of 3 behavior columns - weight loss, maintain or gain. For long term success you must be in the weight loss or maintain columns to at least 90% of the days or 9 out of 10 meals. If you only follow your diet, exercise and coping plan weekdays, but not weekends, then you are in the gain column more than 10%. Quit saying you are 'trying' to lose weight you either are or are not. Are you at 90%?

1) Weight loss - exercise and stick with your diet all day.
2) Maintain - not necessarily off your diet and exercise plan but not 100% (extra slice of pizza!)
3) Gain - eat too much and no exercise.

Decide in the morning what kind of day you will have. At the end of each day you know exactly how you did and which behavior column you were in. How you are doing each day?

Daily Questions

If I lived each day like today what would happen - loss, maintain or gain?

What actions or lack of action determined the column?

Track this number to see if you hit 90%
++++++++

I like having a way to determine how I am doing and where I can improve. To make 9 out 10 days in loss or maintain columns I will need a daily plan (detailed day by day plan) to make it happen - work, exercise, meal plan and social time. For instance today - dog park, church, cooking for one, clean house.

Day 93 My 20 Year Plan

Saturday, October 29, 2016

100 DWL - Think ahead for the next 20 years and create a plan to manage your weight, that will be as routine as brushing your teeth. What can I do consistently for the next 20 years? I am to get started with planning Daily Actions for the next week - meals, actions, emotional needs. This can be the long term blue print for the next 20 years.

7 things I can do forever - meal planning, nutrition tracking, get 8 hours of sleep, 10,000 daily steps, do things with ACTIVE friends, keep hubby motivated, have a dog.

1) My Food Plan for 20 Years - Watch the calories and portion sizes! Nutrition Track to Canada Food Guide - 3 Planned Meals, Portioned/Measured, Calorie Appropriate Meals. Alternate between The Full Plate Diet - high fiber and South Beach Diet - low carb/low fat.

Target 40 grams of fiber daily, fruit with each meal and stay in 1400-1800 calorie range. 9" plate, no seconds, no red light foods - dessert, appetizers, chips, or crackers. Eat till satisfied not full.

Canada Food Guide - 1400 calories as per dietitian

2 Fruit Servings
5 Vegetable Servings
6 Grain Servings
3 Dairy Servings
2 Protein Servings
2 Fat Servings

1. Fiber intake a consistent 40+ grams each day.
2. Reduce intake of high calorie, high fat and low fiber foods - meat, dairy
3. Eat fiber foods at the beginning of every meal or snack.
4. Experiment with a wider variety of high-fiber foods.
5. Daily 8 glasses of water
6. Stop eating when I no longer feel hungry.
7. Meals planned and home cooked.
8. Meat serving size 2.5 ounces, 2 servings/day
9. NO RED LIGHT FOODS - APPETIZERS, DESSERTS, CHIPS, CRACKER

2) How to handle favorite foods - if they are TOO FAVORITE they are added to the RED LIGHT FOODS and I will not eat them

3) Exercise - I need to set daily goals and have a strong desire to accomplish the results!

10,000 steps - walk the dog, get the treadmill going again, water aerobics, pickleball, gym.

10,000 steps is something I can do wherever I am and it requires no equipment other than recharging my fitbit and my runners.

4) Barriers

a) Seasonal factors impact on my appetite, food choices and habits. In the winter I am away from home and based on this last year I did very well with my weight loss from Jan. - Mar. I lost 30 pounds. I start with an empty pantry and buy a smaller variety and quantity of food.

From June - August we have family with us, and we are home and we travel as a group. To accommodate others, things like marshmallows, pastas, etc. enter the pantry.

In the period from October (Canadian Thanksgiving) to New Years there are more social dates and lots of food.

It looks like my best time is Q1 but I should be able to extend that to Q2. I have to work on and develop a bullet proof plan for the rest of the year.

b) Stress eating - yes I have to deal with that too. Recently I have been in limbo about medical tests and I am a little crazy.

5) Crisis Management - red flag is the weight on the scale! At this time 200 pounds is where I look. Am I up or down from 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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226.25
210.5
194.75
179
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,795
10/29/16 9:00 A

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Awesome work, Lynn. Friends with the Scale is another of Linda Spangle's books that's good to work through - less demanding than the 100 DWL but a good 'continuation. Brian is reading Life is Hard, Food is Easy - which is the book she wrote before 100 DWL and expands on that material somewhat.

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


Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
KALISWALKER's Photo KALISWALKER Posts: 23,369
10/28/16 8:19 P

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Day 92 Accept the Solution

100 DWL - Accept that obesity is a life long condition and accept the solution is a lifetime commitment to a healthy lifestyle, as you live it now or better. You must manage you weight for life so you must watch your diet to attain and maintain your desired weight.

emoticon A decision about what to weigh is a decision about how to live!

2016 Goal - to change my self defeating eating behaviors once and for all. I need to be strong minded and carry out actions that will help me become healthier and more disciplined. Each day I will remember - I used to be that way, but now I am different.

I stopped eating my red light foods - desserts, appetizers, chips, crackers. Just like quitting smoking, you just stop. When I stopped eating these foods, I stopped craving them. No super-sizing, no seconds, no calorie laden foods, NO RED LIGHT FOODS!

I am still working on this!

Question - can I accept the needed changes for a lifetime? How do I feel about accepting the changes? What do I want to weigh long term? How can I live this way? Why do I want to do it?

YES!!! How I ate in the past made me obese. I cannot continue to eat as I did in the past. I can improve my current eating habits. It will be a daily challenge but I have no intention of EVER buying larger clothes. I am a 14 - 16 and hovering around 200 pounds, so still lots of room for improvement.

My long term weight goal... undecided. Maybe it was fear of failure but I do not have a long term goal yet. Likely 140 pounds could be realistic and in the healthy BMI range. Still lots of weight loss to get there. A bit of a laugh, the first time I went to Weight Watchers I was 5'6", 24 years old I weighed 132 pounds!

I need to gather all of my winning strategies in one place so I can read it often.

I have accepted the fact that I need to always be mindful of my weight. I need to weigh in several times a week, keep my food rules - no appetizers, crackers or chips.

I continue to measure all my foods. I substitute some ingredients to reduce calories. There are certain foods I have much less often - bacon, bread, rice, etc.

No Random Eating - My personal rule is 'why am I here'? Costco - to shop not to eat samples. Coffee in the church hall - to visit with friends not eat goodies. Theater - to watch the movie not to eat popcorn and candy. Parties or happy hour - I am there to have fun and visit my friends. Playing cards - to socialize and have fun.

OK the repetitions continue in my head and I need it. For instance this morning for breakfast I had yogurt, cottage cheese, blueberries, tiny trickle of agave nectar, and small sprinkle of granola. I ate about half of it and was satisfied so I stopped eating and put the rest in the fridge. While I was at the dog park I was feeling a little hungry and thinking about food at home - beef stew from dinner, leftover breakfast.... want the stew.... come on I am not really hungry.

I flashed through some of my eating rules. Random Eating. Ask yourself is it meal time, how long since I ate, how long till my next meal, can I wait a little longer till my next meal?

In 2 hours I am having lunch with my friend. We are going to a Thai restaurant, so that is something really great to look forward to, much tastier than leftover beef stew. More importantly it is NOT meal time! It is NOT time to eat! Yes I can wait till lunch!

Wow I feel quite an accomplishment I have made it to Day 92 of 100 Days of Weight Loss by Linda Spangle. It`s become a part of my morning ritual to read the Day, sip my coffee and think about the reading, then write about it. I will miss it when it ends, but I will find another book and keep up my new habit.

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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KALISWALKER's Photo KALISWALKER Posts: 23,369
10/27/16 1:51 P

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Day 91 Obesity is a Condition

100 DWL - There is no permanent fix for obesity. Once you have been obese and taken off the weight, you are still in a life long battle to maintain a permanent weight loss. Just like a diabetic condition, obesity is with you forever and must be managed. You are never done with losing weight!

We are to write our plan for managing this ongoing condition.

I have accepted the fact that I need to always be mindful of my weight. I need to weigh in several times a week, keep my food rules - no appetizers, crackers or chips.

No Random Eating - My personal rule is 'why am I here'? Costco - to shop not to eat samples. Coffee in the church hall - to visit with friends not eat goodies. Theater - to watch the movie not to eat popcorn and candy. Parties or happy hour - I am there to have fun and visit my friends. Playing cards � to socialize and have fun.

I have been hovering around 199.9 - 201.6 for months. That must be what lifetime maintenance is like, hovering around a set point. I think of onederland and how much I want to be just that tiny bit less than 200 pounds at this moment. That is my benchmark at this time, regardless I still think of myself as onederful for maintaining a lower weight this year.

Day 90 Live 'As If'

Monday, October 24, 2016

100 DWL - Research has shown if we pretend a little we can make it true and build a whole new pattern of behavior. By acting, you can get past your fear or constraint. When people were told to have a daily 20 minutes spirited walk and hold their head up and walk 'as if' they felt great, by acting as if they felt better, they did feel better.

Tell yourself 'I look great' then walk and talk as if you do everyday. Develop a fresh attitude about what you have. Live as if you can totally manage your weight and in a month you will feel confident you can successfully diet and exercise.

We are to pick something from our list from Day 89 "at my best'.

I selected well scheduled and organized. I do my best when I have a plan for what I will accomplish each day. So I am to act the part and make it happen.

Day 89 At My Best

Sunday, October 23, 2016

100 DWL - How do you live and perform at your best when life is going great? Even if it's been years since you were truly at your best in many areas of your life including physically, emotionally, and mentally. Also recall when you were at your healthy weight and exercised regularly. We never really lose these past characteristics. Remind yourself that you still possess and value these qualities and intentionally bring them back into your life.

At my absolute best this is what I am like

generous, kind, thoughtful, courteous, compassionate, professional, busy, well scheduled, organized, problem solver, fast paced, multi-tasker, competitive, on the go, social, organizer, self starter, creative, inspired, high energy, persistent, results oriented, high performer, confident, prepared, outgoing, pro-active, helpful, minimalist, well-groomed, great homemaker, fun loving, good companion, playful, optimistic, future oriented, tryer

Skills - plan for success, train and inspire others, motivator

In the past I described myself as high energy, I could run circles around others and get there first.

What gives you energy and makes you happy?

interesting work
being with friends
helping others
activities I enjoy
being creative
meeting new people
minimalist's home
daily goal
competition
variety

To Do - intentionally put this back in my life again.

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
TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,716
10/21/16 5:12 A

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I like your plan for reducing your appetite for carb cravings. Every time I would write a blog or post saying that I need to be strict, as a diabetic, to get my blood sugar numbers or appetite in check, I'd get poo pooed for depriving myself and that deprivation isn't good for fat loss. Well, I'm still not in ONEderland with that thinking! Even lost friendships here on SP because of it. On this team, I feel comfortable to post.

emoticon for all your support on my 100 Days journal!

~Trina
NC, EST
BLC C.A.M.O
BLC Purple Phoenix Fall
X-Weighted Phoenix
5% Challenge
Beck Diet Solution, Co-Leader

1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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MINDFUL-C's Photo MINDFUL-C SparkPoints: (188,945)
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10/21/16 4:42 A

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Lynn, you ARE "onderful"! You deserve to be treated well. And you do care!
emoticon

C

Live in the moment

I follow the MyWW Blue Plan


EST


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AURA18's Photo AURA18 Posts: 11,050
10/20/16 12:44 P

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Good words to live by "I do care" Keep the focus Lynn emoticon
Onderland was"bouncy" for me too! You can do it emoticon emoticon emoticon

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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KALISWALKER's Photo KALISWALKER Posts: 23,369
10/20/16 11:37 A

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Day 88 I Do Care! I am Onederful!

100 DWL - When life wears you down you may feel like giving up on your weight loss efforts. It's likely a sign that something else in your life requires your attention, and it is taking your energy and focus. Rather than give up, take care of the real issue, and remind yourself several times a day 'I Do Care!'.

I am to record a few things to remember why I do care.

This year I hit onederland. While my weight bounces a bit I still think of myself as 'onederful'!

With a small amount of diligence (hard work and effort) I stay in onederland.

I have changed how I see myself. My wardrobe shrank after I donated ALL of my too big clothes. I continue to pluck out things I do not like to wear or things that are getting worn out. I only have one size of clothes so there is no sliding back

At this weight I can walk, bike, do water aerobics and play pickleball.


Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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10/19/16 11:36 A

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Day 87 Old Habits

100 DWL - Get rid of old habits so you do not slip back into them. Break patterns that got your there in the first place. Identify times you eat out of habits and change make a plan to change. Do things that break up those habits. Find ways to feel connect with people even if you are not eating with them.

What former habits got me in trouble? How can I avoid slipping back into it?

Random eating. I have my 'No see food diet'. My rule is 'why am I there'? Costco - to shop not to eat samples. Coffee in the church hall - to visit with friends not eat goodies. Theater - to watch the movie not eat popcorn and candy. Parties and happy hour - I am there to have fun and visit my friends.

Eating too much - I measure all my food, no seconds, 9" plate, 3 meals a day, occasional healthy snacks if truly hungry. If I mess up, the next day I eat less.

Eating the wrong foods. I do not eat desserts, appetizers, chips and crackers. These calories are like eating an extra meal. I keep that in mind!

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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10/19/16 4:25 A

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Costco: I have seen employees wipe their noses with their gloved hands.... will never have a sample again. Just keep that in your head! emoticon

Love reading your journals even if I am not able to comment often.
emoticon

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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
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With the price of popcorn at the movies, it's easy for me to skip it, except on Tuesdays it's free...yikes!

Great answers Lynn!

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10/18/16 12:30 P

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Day 86 Minimize the Damage

100 DWL - When you stray from your food plan, minimize the damage. Know that you can always stop eating and get back on track. In the moment when you are struggling to resist temptation use your tools - sit on your hands, leave the room, brush your teeth, throw out the rest of the food - anything to head off a binge. Shift your focus to anything but food.

On a cruise or vacation - use the tasting diet for anything that is not part of your fuel needs for the day. Have just a taste or limit it to 2 bites - savor the food appreciate the flavor then get away from it.

I am to think of a high risk food temptation or situation and 3 ways to minimize damage.

My number one rule is why am I there? Costco - to shop not to eat samples. Coffee in the church hall - to visit with friends not eat goodies. Theater - to watch the movie not eat popcorn and candy.


Edited by: KALISWALKER at: 10/18/2016 (20:46)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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10/17/16 2:32 P

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Day 85 Let it Go!

100 DWL - As you widen your square, learn to let go of negative feelings so you can accept things you may not be happy about. Resentment, bitterness, depression trap the anger, frustration and sadness that eats at you. Those that hurt you will not be the ones who make it better - you will make you better. Learn the technique - set as time limit on how long you will hold on to these negative feelings and then let them go. Write out the details (or mentally list) about a difficult situation, thing or person and all your thoughts and emotions. Put the paper in your palm and decide how long you will hold it - seconds or hours. Close your fist, hold till the time is up, then toss the paper, stretch out your arms, open your hands palms up, and picture the negativity flow down your arms, through your fingers and drift away. Send those thoughts into outer space.

Completely let go, do not let these feelings back - repeat this process as many times as necessary to let it go.

It reminds me of the song from Frozen which every princess (little girl) knows.

Let It Go

The snow glows white on the mountain tonight
Not a footprint to be seen
A kingdom of isolation,
And it looks like I'm the queen.

The wind is howling like this swirling storm inside
Couldn't keep it in, heaven knows I tried!

Don't let them in, don't let them see
Be the good girl you always have to be
Conceal, don't feel, don't let them know
Well, now they know!

Let it go, let it go
Can't hold it back anymore
Let it go, let it go
Turn away and slam the door!

I don't care
What they're going to say
Let the storm rage on,
The cold never bothered me anyway!

It's funny how some distance
Makes everything seem small
And the fears that once controlled me
Can't get to me at all!

It's time to see what I can do
To test the limits and break through
No right, no wrong, no rules for me I'm free!

Let it go, let it go
I am one with the wind and sky
Let it go, let it go
You'll never see me cry!

Here I stand
And here I'll stay
Let the storm rage on!

My power flurries through the air into the ground
My soul is spiraling in frozen fractals all around
And one thought crystallizes like an icy blast
I'm never going back,
The past is in the past!

Let it go, let it go
And I'll rise like the break of dawn
Let it go, let it go
That perfect girl is gone!

Here I stand
In the light of day
Let the storm rage on,
The cold never bothered me anyway!

www.youtube.com/watch?v=L0MK
7qz13bU


Later today I will do the Let it Go technique and see how it goes.

I made a much narrower square for my food plan.

emoticon Food plan goal to get appetite and cravings for carbs in check. Yesterday I skipped breakfast (I know naughty). After church I came home and got into jammies to veg for the day. Lunch 2 pickled eggs, snack 2 dill pickles, dinner a fajita and fruit, snack dates, milk and shredded wheat. I stayed within my calorie limit. I usually eat 3 meals a day but as I am working through the food changes I am insuring I am not hungry. I have to watch that I do not revert back to eating so I would not get hungry, rather than eating because I WAS hungry. Regardless I consider Day 1 a success.

Day 84 Expectation Square

Sunday, October 16, 2016

100 DWL - You have an expectation square of how things should be. There are expectation squares for everything in your life - friends, children, work, spouse, etc. If a square is quite rigid and unbending it can be very small; and the smaller the square the less likely your expectations will be met - resulting in your frustrations and eating issues. Widen the square of what you consider acceptable for yourself and others behaviors - create a new version of your expectation. Question - could it be like this and still be ok? You will have calmer reactions if you do not have rigid expectations.

In areas that frustrate you, think of a larger square and question - could it be like this and still be ok?

I have some rigid expectation squares. I am a perfectionist in many areas, good in some ways and not so good in others. At times my expectations of others are very low (wide square) and it helps me avoid disappointments.

I am not so sure about having larger squares for all areas of my life. For example some of the 100 DWL thinking I have embraced has caused me to have a much larger square for my eating behaviors. For the first 7 months this year, I was quite rigid in my dietary thinking and actions. Giving myself permission to accept I do not have to be perfect in my eating has caused me to be much less disciplined and I feel I have slipped and still to be determined if it is a slide. However with continuing 100 DWL is maybe proof that I have not quit trying but accept I am not perfect, but is ok.

This was a good topic to think about. I need a much smaller square for my eating rules. My goal 189 pounds by Dec. 31st. I need to lose 12.6 pounds. I will start a week to get over my carb overload and back on track with my weight loss. The bread stays in the freezer, no rice, potatoes, or oatmeal. This morning I will have 2 pickled eggs for breakfast.

Day 83 No More Deprivation

Saturday, October 15, 2016

100 DWL - Do you give in and eat because you feel deprived? You have to set boundaries around your eating even if it makes you feel deprived. You would rather have the benefits of successfully managing your weight, so forego the pleasure of eating a piece of cake to lose weight. Think in terms of 'what does my weight deprive me of?' Work on improving your life and health so you can enjoy what you are missing.

List when you feel deprived - ? need to think about this

What does my weight deprive me of?

Confidence to do certain things like hike the Camino de Santiago in Spain next spring.
Confidence to bike from the ferry into Victoria 76 km round trip
Wearing smaller more attractive clothes
Feeling healthier
Successfully aging
Being more flexible

Day 82 Last Straw Eating

Friday, October 14, 2016

100 DWL - A series of stressful events can lead to "That was the last straw`` when something else goes amiss. It may seem that the last event prompted you to reach for food, but you were already headed this way earlier in the day. One event earlier in the day likely triggered an emotional reaction, and later events added to the stress. Learn to recognize how you are feeling and take appropriate actions sooner so emotional eating does not happen.

What can you do to stop the behavior train to keep you from running to the fridge

Acknowledge how I feel and take some deep breaths
Get my MP3 and listen to something that will get my mind on something else
Go to the dog park
Follow my daily schedule and get on with what I should be doing


Edited by: KALISWALKER at: 10/17/2016 (14:59)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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10/13/16 9:20 P

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emoticon Never Home Lynn....love the new title!

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10/13/16 1:36 P

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Day 81 Unhook the Chains & Stars & Appointments

100 DWL - Behavior Chain where one event leads to another and in frustration you reach for food - this is emotional eating. Consider points along the way where you had a slip and what you could have done to prevent it. Rather than focus on how much you ate, consider other ways you could have handled the problems in your day.

After learning about emotional eating I can see my behavior chains of frustrating events can lead me to food. Recently I have been worried, depressed and frustrated with getting medical appointments - all feelings of not being in control of this. It caused me to lose sleep and eat and eat. I was eating more often and eating larger quantities.

Good behaviors. Yesterday I took the dogs to the dog park at 3 PM when my dog park friends were there. We sit and chat about nothing too serious and enjoy the company of all the dogs. I walked Royce on the wooded trail while a friend watched out for Kali, who has limited mobility.

In the evening we went friends to the play Hounds of Baskerville. Five actors play over 40 comical characters, filling the stage with suspects, allies, and heirs in this zany whodunit based on the Arthur Conan Doyle classic.

The dog park and comedy play were both good choices to be out with friends, not thinking of negative things. Also it keeps me away from the kitchen.

Yesterday after giving myself a emoticon MY NEW LABEL

NEVER HOME LYNN is at the gym, dog park, walking the dog or socializing; pausing to work and prepare and eat nutritious meals. I am motivated, punctual, sane, fit, and satisfactory sized! Well scheduled, highly motivated, and healthy me!

I made a new mantra - What time is it? What should I being doing at this time? I am using this to focus on ACTIONS not feelings. I went around the house and put up some colorful little foam star sticker to trigger thoughts of this mantra. I put one the bathroom mirror, my activity room clock, the fridge, my laptop. This is to keep me mindful of better things I could be doing with my time. For instance last night when we got home at 11 PM, I wanted to check our neighbors listing price for the sale of their home. When I picked up my laptop saw the star and decided not more than 15 minutes on the computer, then get to bed. It worked!

Day 80 Get a New Title

Wednesday, October 12, 2016

100 DWL - When you are struggling with your eating or gaining weight you may label yourself as lazy, fat, etc. Change how you see yourself and create new labels and a new name tag so you will live in ways that make it real for you.

I seem to have lost my discipline - I am a slacker. I have a good year and then mid-August my good habits seemed to slip. Maybe I was feeling deflated that our active summer was winding down. I am not sure if the slip has become a slide yet. At this point in the week I would be happy being the same weight I was last Saturday 200.2 pounds. Last week I was trying to land solidly back in onederland. That's how unsure I am about where I am today. I am justifying some of my eating actions by thinking this is short term; I am up in the air with my medical follow up.

MY NEW LABEL

NEVER HOME LYNN is at the gym, dog park, walking the dog or socializing; pausing to work and prepare and eat nutritious meals. I am motivated, punctual, sane, fit, and satisfactory sized! Well scheduled, highly motivated, and healthy me!

Day 79 Live as a 'Healthy' Person

Tuesday, October 11, 2016

100 DWL - Create an image of how you will live as a healthy person. What does a healthy person do each day? What type of eating and exercise programs do healthy people follow? What attitudes do healthy people have towards food, eating, exercise and coping with life? Think in terms of fit and strong.

OK I get the idea - don't think of living a diet regime, think of living a healthy lifestyle.


Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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10/11/16 5:24 A

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Lynn, you are a worthy person! emoticon

C

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KALISWALKER's Photo KALISWALKER Posts: 23,369
10/10/16 11:59 P

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Day 78 Ditch the Critic

100 DWL - Replace negative self-punishing thoughts and labels such as failure. Even when you have a day where you make poor food choices remind yourself you are still a good person. When you hear negative talk from yourself or others remember 'No matter what you say or do to me, I am still a worthwhile person'.

I am not sure that I say negative things to myself, but maybe about my appearance sometimes. Oh I do say to myself - you know better!

My new words - I am a worthy person.

Edited by: KALISWALKER at: 10/11/2016 (00:07)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
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ndividual.asp?gid=71455


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emoticon

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10/9/16 1:18 P

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Day 77 Healing Power of Rituals

100 DWL - Another way to build emotional safety - have a healing non-food rituals or habits you can use to feel more nurtured, calm, settled , relaxed or energized. Draw on these, rather than thinking up new ones or feel at a loss of what to do.

What do you typically do to release stress, calm down or heal emotional needs?

Some of my rituals

Morning - something to follow regardless of how I feel or issues on the go

I lay in bed and read online news
I come downstairs, get a cup of coffee and turn on CNN
I read 100 Days of Weight Loss and write a blog
I follow a written morning routine for shower, grooming, make bed, etc. If I want to add a new habit to my day I add to my morning routine. I recently added putting lotion on my arms.

When I am tired - espresso bean nap. I think I invented this. Set timer for 30 minutes - eat 6 chocolate coated espresso beans, lay down and read for 5 minutes, listen to audio book, fall asleep. The caffeine kicks in and I am wide awake and refreshed in 30 minutes.

Bedtime - Hubby and I lay in bed and watch a pre-recorded TV show on the laptop. Then I go to sleep listening to my MP3 - an audiobook or talk radio.

When I want a break I will ask hubby if he will lay down with me a watch a pre-recorded TV show.

A new ritual I would like to develop, is lazing in the bath and reading a book. My 'ahh' space is the new bathroom that has a spa feel to it. When I am in the tub I can look at the fireplace or up at the skylight. When it's dark I can have candlelight. Very relaxing. I should add some music.

Outside the house

Shopping
Dog Park Therapy

emoticon I thought I do not have healing rituals that involve food - but STOP!!! What about when I can't get to sleep or wake up during the night and cannot get back to sleep. I come downstairs and eat. That is the one I have to address! Sometimes I go to the guest and try to go back to sleep.

Day 76 Emotional Safety

Friday, October 07, 2016

100 DWL - When you feel unsettled, anxious, and insecure you need to regroup and feel safe again - grounded, protected, strong and secure. When you are emotionally safe - relax, heave a big sigh and say 'ahh' to acknowledge you are completely at ease. Intentionally do this to feel grounded and safe again.

Create an emotionally safe 'ahh' space to rebuild a feeling of calm and safety - personalize and brighten it up with things that make you feel comfortable and secure - and a CD player for mood music.

Wow I already identified that I need an emotional safe place to go to last month when I started my activity room. From my Sept 20th blog -

I got started on a new project (had procrastinated) making myself an activity room. We are officially empty nesters now so I want to repurpose a bedroom. I felt a little overwhelmed with what to do and where to start. Years ago I had an activity area where I could put my things (and nothing moved). It was a pleasant room where I could have something on the go like a puzzle or sewing project. I had a TV, radio, MP3. I could watch a show or listen to an audiobook while I did something. It was my little sanctuary where I could paint, nap, read, make a phone call, organize myself. It was the feeling of the room - calm, welcoming, untouched. That is what I want again. My activity room is upstairs away from the kitchen which is a good thing. A change of scenery should help. Whew that feels like therapy getting all that out.

Currently I have a chair, card table, desk and desk chair, armoire and TV in there. I have not used it much. I need to get the TV hooked, a lamp and a few other things. In the closet I have a few books.

Other 'ahh' space I have - new bathroom has a spa feel to it. When I am in the tub I can look at the fireplace or up at the skylight. When it's dark I can have candlelight. Very relaxing. I should add some music.

Outdoor 'ahh' space - dog park. I totally relax when I see my dogs playing with other dogs. I call it dog park therapy.

Day 75 Small Wins

Thursday, October 06, 2016

100 DWL - Look at your actions that get you closer to your goals - labels these as small wins. Include your efforts to feel more successful, happy, healthy or peaceful. Actions like phone a friend, drink water, relax in the bath, eat freggies, take the stairs - they all count. Write them down the and look for ways to create more wins. Stack up the wins! Focus on your accomplishments to have a successful day.

5 Wins From Yesterday... thinking.... I will not categorize them into happy, healthy, successful or peaceful

Anti-procrastination - I tired out my new earwax vacuum... ok that's funny but it's lingered unopened in a drawer for months. Outcome (not being punny) nothing. I don't know what I expected but likely just to use after the shower for water in the ear.

Social - I joined 6 other ladies for lunch, so I had to venture out to a part of the city I had not been to be before.

Social - Hubby and I joined a dozen other for a pub dinner. It's good for me to be with others and spend fewer evenings at home.

Necessary - Weekly cleaning of bathrooms.

Healthy - I had a nap when I was tired.

Day 74 Watch For the Rainbows

Wednesday, October 05, 2016

100 DWL - Look for positive things around you and do not let discouragements pull you down so you self medicate with food. Look for the joy and sunshine rainbows, small positives that slip into the everyday. That cup of tea, the ray of sunshine, a happy song, an inspiring blog, the kindness of a stranger... rainbows. Feel gratitude for these simple things. At the end of the day remind yourself "This is a really good day because...."

Do you have one person who truly loves and accepts you? I know my husband loves me very much.

Yesterday's Rainbow - Last night hubby made dinner for our friends. I had made up the menu and then gone out. I was feeling asthmatic when I returned home and was pleasantly surprised to see he had started making dinner. It was delicious! We played Dominos - Mexican Train.

Edited by: KALISWALKER at: 10/9/2016 (13:18)
Happy Sparker Lynn 'A good girl with bad habits'

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Day 73 All or Nothing

100 DWL - Perfectionist - all or nothing - do it the right way or don't do it all. True perfectionist will never get started. It is black & white thinking. WHITE you do the whole thing or BLACK not at all. Between the 2 extremes GRAY. Be willing to have some gray to manage diet and exercise. Let go of some perfectionist rules and rigid expectations to achieve balance. Settle for a small amount of progress to feel successful.

I am a perfectionist and there are many things I have done, that being less than perfect was not good enough. In my personal life I have to learn a new standard so I do not become paralyzed with process over results. I do not have to excel but I have to get started and stick with it to achieve my healthier lifestyle.

I can be my own worst enemy. When I want to do something perfectly, often I will not get started because of my all or nothing thinking.

I can get hung up on how I will do something rather than focusing on what I want to achieve. It causes me to procrastinate.

Today we are to do a few things less than perfect.

1) Tonight we have another couple over for dinner. I was thinking about the menu and what board games we can play. I don't eat dessert or appetizers so when I have guests, I get hung up on what I will serve. I don't like to impose my diet choices on others, yet I don't want red light foods lingering in my pantry and fridge.

What I will do - I got a Costco fruit platter and will buy pastry that I can freeze and serve again Thursday, when I have friends over for a meal. I will not bake today!

2) Board games - I will ask them tonight what they would like to play and give them several choices. This afternoon I will not take out a new game and spend a couple of hours reading the rules and learning how to play it so I can teach them tonight.

3) I will clean the bathroom and tidy up, but not clean the whole house. I can do that later in the week.

Last night we met a group of friends for a pub dinner. I did not eat a 'diet dinner' but I know I am overcoming my perfectionism and am not beating myself up - most of the time I get it right. It was fun chatting and laughing.

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


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10/4/16 2:09 A

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Day 72 Sneak Eating

100 DWL - You purposely eat out of sight of others so they do not see what you are eating, and so you do not see their negative reaction. Make a policy to eat these 'sneak foods' in the presence of at least one other person, to help you control the quantity. Let others know your plan and ask for their support and no criticism.

I am not a sneak eater.

Edited by: KALISWALKER at: 10/4/2016 (13:11)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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BDTHOM's Photo BDTHOM Posts: 8,461
10/2/16 9:02 P

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You have done hard in your life Lynn. You can make permanent these changes that are bringing you success. Woohoo! Back in Onderland in Week 1!
emoticon

Brian
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"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: 23,369
10/2/16 3:53 P

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Thanks Gill I feel I am in the home stretch. I am not on Spark as much, which is a good thing but I need to keep posting my days here when I can.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
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ndividual.asp?gid=71455


 current weight: 181.8 
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