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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/24/18 7:12 A

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Day 7 - Not Willing to Change June 24, 2018

In your eating and exercise goals, what are you not willing to do? What do you keep holding on to, even though it affects your weight loss or ability to maintain?

Today

• Identify several things you are not willing to do. Exercise is hard for me as I hate doing it alone, now it take me a while to get home from work so I am tired and cranky-

• Decide how you could make small changes in those areas and get past them. Need to schedule time, and follow t hru-
Keep being consistant with journaling then start tracking exchanges

• Record your new plan and follow through with it today.

Mow lawn -home tonight
Mow mom lawn tomorrow
schedule a few days at gym
Journal food and measurements no matter what

Leslie Knudson
MN Area Captain TOPS
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 Pounds lost: 0.0 
0
2.5475
5.095
7.6425
10.19
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/23/18 6:37 A

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Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch. e situation.

Ask yourself, "What can I do to protect myself from the tempting food. Anytime you suddenly face a challenging event, reach for the tools that you know have worked in the past. Go brush your teeth, leave the room, postpone eating. Do anything that will help you stay strong and focused on your goals.
If you believe you can manage your actions by the choices you make, you won't have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch




Today

• Think about places where you’ll face a food temptation today.
Work home, my MOM's

• Create a new mindset for protecting yourself from unplanned eating.
Today I wont eat what ever in breakroom, I will stick to my packed lunch
I will save time to walk around

• Record your success with using this new mindset.


Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


 Pounds lost: 0.0 
0
2.5475
5.095
7.6425
10.19
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/23/18 6:35 A

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Day 6 - Monday Diet -June 23, 2018

Don’t go off your diet because you’re emotionally empty. Instead, take care of your heart by doing the activities on your plan. If you do this every weekend, you won’t need to regroup and start your diet over again on Monday.

Today
• Look at your schedule for next weekend and note any social events, as well as places where you tend to need rest, comfort or nurturing.


A staycation we are doing next weekend

• Create a weekend revival plan. Write it down below, than tape a copy of it to your refrigerator, your computer or the dashboard in your car.
• Beginning on Friday afternoon, follow your special plan and take care of your heart’s needs. Record how things went.

Choose places to eat that have choices to eat sensibly, ask questions of server, if fast food choose places that serve salads do the eyeball measurements
keep journaling, walk walk walk

will post in my tread how it went


Never quit- work on consistency of eating sensibly, and healthy What needs work is getting exercise into my life. Keep journaling and measuring, get off sugar and aspartame


Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


 Pounds lost: 0.0 
0
2.5475
5.095
7.6425
10.19
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/21/18 7:07 A

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Day 4 - Today I'm on My Plan

Start each day by saying, “Today, I am on my plan and I will stay on it all day!” Remind yourself often that you are determined to stay on your program. If you start slipping into old patterns, review your weight-loss goals and why they are important to you.

Today

Write a list of three things you will do to stay on your plan today.
No snacking or buying sweet things
Journal all foods and drinks
Drink your water
Identify any emotional issues such as stress that might get in the way of your focus.
lots of unpacking to do and clearing of storage shed
things that irritate me
things I can not change
Create a self-talk phrase to use instantly when your focus starts to slip away.

Stay focused You want to keep your KOPS status so lots of work to do
Remember you can eat in moderation just not like you did in past
You have to stay on plan- this is a lifetime commitment
I have done it once and I can again,



Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


 Pounds lost: 0.0 
0
2.5475
5.095
7.6425
10.19
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/20/18 6:36 A

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Day 3 - What if I Fail? June 20, 2018

Even if you have times when you struggle or gain some weight back, don’t allow the word failure into your day. You have power over what happens in your life. So today, start conquering your fears by changing the way you think about them. "The emotional side panics a lot and pushes fear to the top of your thoughts. When you go through a hard time and totally mess up your plan, your emotional side celebrates. It knows you are about to give in and (you) believe what it is telling you.........
The logical side of your brain takes a different approach. It clarifies the facts, gives you insight and offers suggestions on how to take action against our fears."

Today

• Write down one of your biggest fears around managing your weight.
Gaining weight and losing my KOPS status

• Identify your emotional response. Let yourself feel the fear and panic around it.
to eat it will make you feel better but usually dont

• Create a logical, positive message to use any time fears creep into your thoughts.
Yep I can do this one day at a time by
consistency of journaling so can see what I am putting in my mouth, weighing snd measuring my food, tracking my exchanges and movement getting active
I did it before and I can do it again

Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


 Pounds lost: 0.0 
0
2.5475
5.095
7.6425
10.19
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/19/18 8:41 A

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Day 2 - I'll Start Tomorrow - June 19, 2018
If you are determined to lose weight, then tackle it head-on. Don’t wait for a day when you can be perfect. You need the benefits of losing weight NOW, not in a year or two. So follow through on your intentions and start today.

Today


• Identify one thing that is getting in the way of your weight-loss plan. -- Yep me, getting started out door, wanting to eat how I used to, yeah more than one but there is more than one reason

• Decide how you can get past this barrier. Write down your ideas. -add veggies and fruits, fine active things to do instead of eating, journaling my food and exchanges, get active by exercise, doing work around house, find parks so can do walks or bike rides make time to be active and cook

• Take the steps that will make it happen today. make plans , always have journal, take photos of meals and find cards and work them, get to gym find ways to feel full with protein etc, go outside and walk on breaks find meals to eat while walking. find parks maybe see if any one wants a walking date. find things that will keep you on track of exercising, eating the exchanges, and journaling.

guess that is long termed for today plan on journaling meals and mowing lawn at mom if not done. otherwise need to find something active for today.


Leslie

Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


 Pounds lost: 0.0 
0
2.5475
5.095
7.6425
10.19
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/19/18 8:40 A

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OTHERS HAVE DONE IT-100 MORE DAYS OF WEIGHT LOSS
DAY 1Day 1 - Others Have Done It - June 18, 2018

Identify at least one person who has been successful at losing and then maintaining a healthy weight. If you can’t recall any friends or family members who’ve done this, have a chat with a weight-loss coach or program leader.

Today
Find several people who have been successful with losing or maintaining their weight. Ask them what they did and how they made it work.

From their comments, write a list of three things you can apply to your own efforts.

Make a sign that says, “Others have done it and so can I.” Place it where you can read it often and let it inspire you to reach your goals.
(You can also print out this sign from the free materials and resources for this book.)



Yep I ve done it before actually several times, but now I am close to losing my KOPS status if I dont nip it in the but.
TOPS have several success stories and videos about the exchange I may need to listen to some of them. I know that journaling most of them talk about and exercising, movement. and being a KOPS I want to continue to be an inspiration to other members.
This time I am working on consistency and constant of journaling and exercising. No more turning around. I will succeed at KEEPING OFF POUNDS SENISIBLY! No more Red marks on my weight sheets.

THINK I WILL START TO USE DOT SYSTEM AGAIN -OR STICKERS


Edited by: TOPS2KOPSVILLE at: 6/19/2018 (08:43)
Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


 Pounds lost: 0.0 
0
2.5475
5.095
7.6425
10.19
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/19/18 7:17 A

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7 KEYS TO STAYING MOTIATED-
KEY 1 ALWAYS MOVE FORWARD
1. I can get back to my goal and learn to maintain- I AM STARTING TODAY AND MOVING FORWARD- THIS IS THE BEGINING OF MY NEW LIFESTYLE- I WILL DO THIS I WILL SUCCEED.

2. DO WHAT WORKED BEFORE-
Following the tops exchange and getting movement-
Journaling and tracking food
Walking, mowing lawn
New thing get to gym or do some exercise tapes- Make time to exercise before other things.
Get to tops meetings.

3. NO MORE EXCUSES-
Yes I have and had many excuses- stress, lazy, tired etc- I will stop making excuses and just do it.

4. CREATE A FINISH LINE-
My finish line is to be at goal or below and maintain there for a bit before deciding if I want to go lower or stay there.

5. KICK THE ROADBLOCKS-
I believe Stress of where I would be living and having to sell my house due to financial reasons.

6. LINE UP A SUPPORT SYSTEM-
TOPS is my number 1 support system as well as some of my family members. I dont have close friends or someone to exercise with. Many far away friends to voice myself so I need to be my support system of getting started and continuing.

7. LEARN AND GROW FOREVER-
Taking yoga or starting a walking group journaling food and journaling my days, maybe even do a class that I need to pay for.

NEVER GIVE UP-


Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


 Pounds lost: 0.0 
0
2.5475
5.095
7.6425
10.19
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 18,325
6/3/18 7:17 A

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emoticon
Great to see you Leslie, and lovely to know you are going to be joining us for 100 More Days of Weight Loss.

We managed 100 days before - we can do it again!
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"
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/2/18 11:47 P

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I am joining in 100 more days-I have both her 100 day books so will get back to itt as I am struggling now. Lots been going on causing stress. Now I am at peace witth the situation and now need to get back to basics.

I will emoticon

Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


 Pounds lost: 0.0 
0
2.5475
5.095
7.6425
10.19
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