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7/19/19 8:41 P

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Day 100 - Weight-loss joy

Live from the place of joy in your heart. Draw from your deep well of skills and motivation tools and use them to frame the outline for your life. Say things such as, “I can do this, I am strong and committed, and I’m living in weight-loss joy.” Then go through every day with a powerful image of long-term success!

Today

• Define what your weight-loss joy looks like.
Do I have weight loss joy? Yes, I do and it is great!! Physically I feel better than I have felt in 20+ years...no excess weight, no high blood pressure, no high cholesterol, no pre-diabetes. I can go up the stairs of my house without getting out of breath. I can walk without my thighs rubbing together! I can get down and sit on the floor and play with my little Grand-daughter and get up without struggling. I have new beautiful clothes to wear in place of my old, loose, baggy clothes. I feel strong and energized from exercising and moving my body. I hope one day to be able to do a real cartwheel...that would be fantastic for my age!

Loved the thought. “Maintaining a healthy weight long-term doesn't happen automatically. Instead, you create this every single day by your plans, your thoughts and your actions."

• Choose one specific way you’ll live that out today.
I continue to eat food on my healthy diet list. I’ve been doing this for 2-1/2 years now and it’s a “habit”. Love the way I feel when eat less but healthy food and I do not over eat or eat the wrong unhealthy foods.

• Record your thoughts on concluding this book.
I loved reading the book and doing all the daily work to dig deep into the underlying issues driving my emotional eating. It was a long 100 day commitment and what I have learned through the exercises I will add to my “tool box” as I continue to walk this “maintenance phase” of my weight loss journey and continue living a healthy lifestyle.










THANK YOU!!!



Linda Spangle:
A great big thank you for a well written, wonderful, and helpful book. This has been a fantastic experience working through the “100 More Days of Weight Loss” chapters of the book.

Gill (SWEETENUFGILL):
Thank you for your excellent leadership and daily commitment to our team as you have guided and motivated us on this 100 day journey to work on our emotional eating issues. “Thanks” and “Best Wishes”!!

Edited by: YOUNG-AT-HEART at: 7/19/2019 (20:43)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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7/19/19 7:50 P

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Day 99 - Do the work

I won’t tell you that it's easy to do the work because it’s not! But when you keep pushing yourself to do the work, you'll be amazed at what you can accomplish with your weight-loss goals.



Today

• Identify the barriers and excuses that get in the way of your success. Make a decision that you will do the work to overcome them.
-Injury and illness
-Life stresses
-Laziness

• Determine what’s needed for doing the work in these areas. Write a plan for this.
-Injury and illness: do what I can, when I can, only if it is 10 minutes

-Life stresses: meditation to relax

-Laziness: positive self-talk to motivate me to get moving and take action

• Do at least one thing today that demonstrates that you are doing the work.
Read inspiring and motivating thoughts.



Edited by: YOUNG-AT-HEART at: 7/19/2019 (19:57)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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215
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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/19/19 7:36 P

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Day 98 - Instant self-esteem





Silly, but effective, use this quick exercise that will instantly boost your self-esteem. Read these three phrases in rapid succession, out loud if possible:

I have sparkling eyes, I have a warm smile, and I’m going to make it!

Today

• Write the words from the “sparkling eyes” sentence on a card or in your journal.
Done...

• Read the phrases three times in a row, out loud if possible.
Done...

• Look for a time each day when you can recite the sentence. Record how this affects you.
Great positive feelings and I really felt like my eyes “sparkled”!





Edited by: YOUNG-AT-HEART at: 7/19/2019 (19:51)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/19/19 7:31 P

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Day 97 - Music therapy



Instead of reaching for food after a bad day, give yourself a musical escape. Immerse yourself in the sound, noticing the way it vibrates and is absorbed into your body. After five or ten minutes of music, you’ll feel amazingly healed and revived.

Today

• Create a list of your favorite music to have readily available for times you need it.
I already have many different playlists with favorite music for lots of different occasions. My favorite collection is music that makes me want to dance. When I hear those songs,, I can’t sit still - I have to get moving and dance. That music always makes me feel “alive”!!

• For at least ten minutes today, listen to music and focus on the beat.
Music is a big part of my day from the time I get up in the morning until evening and bed time...I listen while working in the kitchen, driving in the car, background music throughout the house, playlist music, etc. Every day I listen to way more than 10 minutes!

• Record how it affects your energy and your spirit.
Music totally transforms my spirit and lifts me up!





~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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215
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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/19/19 7:22 P

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Day 96 - Pull yourself back up



Any time clouds settle over you and make you long for the soothing comfort of pies and cookies, pull out this list and repeat the five steps. Keep the list handy and if you need it, do the steps daily for a while.

Today

• Write out your plan for the five steps. Include your own resources such as books or music.
1. Do tasks - kitchen chores, vet appointments, monitor construction work of new deck
2. Make music (play it or listen to it) - listened to favorite playlists
3. Get active - dog walking
4. Read a book (novel, biography, etc) - read motivating and inspiring articles
5. Reflect, do meditation or visualization - prayed & meditated about my Son’s health problems and gave thanks for my health

Even if you aren’t feeling down, do the five steps at some point today.

• Record your response to this exercise, including how you felt afterward.
I like the idea of these 5 steps and, since it covers different areas to work on, I want to continue and add it to my plan I follow.



~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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215
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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/16/19 6:13 P

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Day 95 - No birthday cake





When your next birthday comes, make it part of your healthy plan for the year and celebrate by doing some amazing self-care. Who knows? It might even make you feel younger instead of a year older!

Today

• Locate your next birthday on a calendar and write, “Ultimate self-care day."

I made a reminder for “Ultimate Self Care Day” & will put it on the calendar for next year.

• Create a list of things you will do that day for nurturing and self-care.

My birthday is April 14 next year and falls on a Tuesday. It’s a beautiful time of year for a birthday and I always feel like I am receiving a most beautiful gift from nature. I spend hours outside with all the flowering trees, shrubs, and tulips & daffodils in my yard and neighborhood. Birds are singing and building nests. I love watching everything come back to life after a dreary, cold winter. Birthday cake and special dinners are not that important to me any more. I do enjoy receiving birthday cards, letters, and phone calls on my special day. I don’t have a need for a big celebration just for me. But, I do love to celebrate birthdays for others. I have lots of memories of decorated 3-tier birthday cakes, fresh coconut cake, teddy bear birthday cake, Fun-fetti cake, German chocolate cake, red velvet cake, carrot cake with cream cheese/pecan frosting, ice cream cakes from Carvel & Baskin-Robbins with special pictures on top, and many more. Love thinking about all those special cakes but, it is funny, I don’t have a big craving for them. Eliminating sugar from my diet was a major change for me. The memory of all those cakes is enough!!

• Decide which people in your life you will eat cake for. If someone is not on your list, skip the birthday cake.
Definitely Grandchildren!!


For laughs...



Edited by: YOUNG-AT-HEART at: 7/16/2019 (18:15)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/15/19 7:26 A

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Day 94 - Don’t say these things



Negative dieting phrases don’t actually change your behavior. Instead, they reinforce your sense of failure and often make things worse. It’s time to eliminate these phrases and use healthier ones instead.

Today

• Which of the phrases in this lesson are you most likely to say? Write them down.

-I can’t resist temptation
-I can’t stay on my diet
-I cheated on my diet
-I blew it
-I was good
-I was bad
-I can’t

Every time you tell yourself you can't do something (or tell yourself any other kind of negative idea) you only serve to cement it as a truth. Switching "I can't" to "I can" will strengthen your resolve.



• Draw a line through those phrases to indicate you won’t say them anymore.



• For each one, create a positive phrase that’s the opposite of the old one.
Negative dieting phrases don’t actually change behavior instead they reinforce a sense of failure and often make things worse. It’s time to eliminate those negative phrases and replace them with healthier ones instead.

-I can’t resist temptation - I will resist temptation
-I can’t stay on my diet - I choose to eat healthy food
-I cheated on my diet - food is not illegal or immoral so there is no "cheating" involved
-I blew it - I made a mistake and I will fix it
-I was good - I do not judge my behavior, I eat healthy foods.
-I was bad - I don’t judge my behavior, I follow my healthy eating plan
-I can’t - I don’t want that!






Edited by: YOUNG-AT-HEART at: 7/15/2019 (07:35)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/13/19 5:07 P

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Day 93 - How to eat right





You can certainly improve your eating patterns by reading good diet books, making new recipes or exploring different types of food. Just be sure to focus on what you do know about healthy eating and then build it into your daily life.

Today

• Create your own list of ways to eat right.
-Start with grocery shopping for healthy foods
-Keep healthy foods in refrigerator and pantry
-Track all food eaten in nutrition tracker
-Keep daily calories to the 1000-1200 range
-Consistently eat breakfast
-Include vegetables, fruits, whole grains, legumes, fish, poultry, other lean meats, and dairy foods in my meal plans
-Keep portion sizes small and check food labels to track the right serving size numbers
-Limit red meat (once a week or not at all!)
-Measure food servings with measuring cups and food scale
-Keep meals simple
-No fried foods
-No fast food or carryout meals
-No sugar (use Stevia)
-No soft drinks
-No candy, cookies, donuts, chips
-No late night eating...the kitchen is “closed” except for a snack and tea

• Check your supplies of fruits, vegetables and healthy meal options.
Refrigerator is stocked with healthy choices (salad fixings and fruit)

• Put your eating right plan in place today. Write down what you did.
-Preplanned meals and entered in nutrition tracker
-Followed plan and stayed within calorie range
-Drank water
-Avoided sweets and desserts



Edited by: YOUNG-AT-HEART at: 7/13/2019 (17:10)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/11/19 3:14 P

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Day 92 - How not to maintain





Consider all the things that cause you not to maintain or stay on your diet plan. Then flip the list by stating each item in a positive way. Read your new list every day, and remind yourself that you absolutely do know how to maintain your weight.

Today



• Make a list of behaviors and activities that might cause you to gain weight back.
-Not exercising
-Night time eating
-Getting off track and away from my healthy living plan



• Flip each item by stating it in a positive way or one that would help you maintain.
-Not exercising - start with 10 minutes and then keep going, exercise first thing in the morning
-Night time eating - plan on a low calorie snack at night
-Getting off track and away from my healthy living plan - use self-talk, read inspirational and motivating articles and blogs

• Put three things from your list into action today. Record the outcome.
-Started exercising
-Had low calorie evening snack
-Reread some of my motivating blogs to remind myself what worked in the past and can continue to work for me



Edited by: YOUNG-AT-HEART at: 7/11/2019 (15:15)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/8/19 8:00 P

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Day 91 - It’s up to me



Ownership involves figuring out what works as well as what doesn’t work. You also need to do the actions that are right for you, not for someone else. Once you master the concept of ownership, you’ll be amazed at how it will improve your outcomes.



Today

• Create a list of what works for you with your eating and exercise plans.
-Tracking all food and exercise
-Planning ahead for grocery shopping & stocking refrigerator and pantry with healthy choices (don’t bring junk food into the house!)
-Sticking with familiar known foods with predictable calorie counts
-Exercising 60-120 minutes a day
-Active participation on SparkPeople
-Joining 5% challenges
-Daily weigh ins
-Making healthy decisions that keep me moving forward toward my goals

• Now make a list of what doesn’t work and how you can avoid doing those things.
-Eating late at night after dinner
-Not exercising
-Not tracking food & exercise
-Eating desserts, cookies, cake, ice cream, SUGAR
-“Beating myself up” and negative thinking because of injuries, illness, and life problems that get me off track, causing me to feel bad about myself

• Consider how to own your plan and make it personal for your own needs.
I have a great plan that I have developed over the years. I just need to follow it and I will get results! I claim ownership for the good and bad that happens day after day. It’s my life, my choices on this journey. I strive to make the right choices to help me reach my goals!







Edited by: YOUNG-AT-HEART at: 7/8/2019 (20:08)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/7/19 1:44 P

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Day 90 - Bitterness and resentment



When you ignore feelings of hurt or push them away, they tend to become deeper, eventually growing into bitterness and resentment. The longer you hold these feelings, the harder it becomes to heal a wound..



Today

• Identify times when you’ve been hurt or let down by another person.
• Write about your feelings around this, including any bitterness or resentment.
• Resolve to let go of the hot coal in your hand and work on healing.

I wrote about this on Day 69, Hurt Feelings. After being married for 18 years, I was very hurt and let down when my husband wanted to divorce and break up our family. I lost my “happily ever after” picture of what I expected my marriage would look like in the future. I felt very bitter and resentful as he continued a financially successful lifestyle and mine was just the opposite. Our teenage children were deeply hurt when they lost their family home and had major changes in their daily lives. The affect I saw on my children hurt much worse than the financial issues. Everything suddenly changed in my life and I needed to find a way to survive and go on with my life.

I still feel a sadness about the hurt and loss of trust I experienced, but going through it all forced me to make many positive changes in my life and become a stronger and more independent person. I found my way out of the bitterness and resentment and learned to have a polite and friendly relationship with him after the divorce.




Edited by: YOUNG-AT-HEART at: 7/7/2019 (13:48)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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215
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165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/7/19 12:52 P

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Day 89 - I’m so angry



When you reach for food to appease anger, you might be fixing the wrong emotion. By paying attention to other emotions besides anger, you’ll get a more accurate picture of the situation and why it upsets you..

Today

• Identify a recent or past time when you felt intense anger.

I’ve felt angry with myself off and on for the last several weeks. Stressful life events have gotten me off track from my healthy diet and regular exercise schedule.

• Write, “I’m angry and I’m also…” then list other emotions you were feeling.

I’m angry and I’m also:
-frustrated with myself for getting off track
-worried about sudden unexpected financial obligations
-disappointed that I am not “maintaining” and have regained weight
-scared I will go back to being a “yo-yo” dieter again and gain back weight

• Create a plan for dealing with the emotions that weren’t actually anger.

-I already know all the answers and what I need to do
-I already have the plan in my blog and need to get back on schedule
www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
531297

-I just need life events to stop snowballing and slow down so I can manage
-I need to accept where I am in the middle of this situation and take it a day at a time and realize that “Even this too shall pass!”






Edited by: YOUNG-AT-HEART at: 7/7/2019 (12:55)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/7/19 11:02 A

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Day 88 - Junk in the backyard



Digging around in junk every day doesn’t make you better. If you need to, once in a while go look into the backyard and say, “Yes, that’s a lot of junk!” Then leave it there, close the door, and go back to your flowers.

Today



1. Create a short list of junk items or events in your “backyard”.

CLOTHES - the old oversized after weight loss clothes in my closet because I am not that plus sized person any more, but sometimes I still feel like I am...






BASEMENT - the basement filled with family memories from over the years trigger many conflicting emotions...


GARAGE - garage that is filled with boxes of so many things it is hard for me to find things when I need it...


2. Write the words, “That’s all junk and I’m leaving it there.”

For the household things - Wish I could just say “That’s all junk and I’m leaving it there.” But I know I need to take action and declutter not only those 3 areas of my home but downsize to a more minimalist way of living so I have less to manage and take care of, especially because I am getting older.

For emotional junk, I need to live in the present! The past is long gone so learn from things that happened and move forward. For the future, don’t worry unnecessarily about the future. I need to let go of old ideas about my body which is a lot harder than sorting through my old clothes! But, I am working on it!



3. Create a list of flowers or beautiful things in your front yard.

-Beautiful summer blooming flowers are really in both front and back yards
-Family, friends, and pets
-Being outdoors, enjoying sunshine, nature and the changing seasons
-Butterflies, birds, angels, music, dancing, rainbows, sunrises, sunsets, stars
-Being grateful for all I have
-SparkPeople and how it has helped me get healthy and change my life

I’m feeling it is time to take back my life, get rid of all this accumulated emotional junk surrounding unneeded items in my life, and stop being affected by all the negative thoughts and feelings.



Edited by: YOUNG-AT-HEART at: 7/7/2019 (11:42)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/5/19 2:28 P

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Day 87 - Allow a grace period



A grace period doesn’t mean you throw away healthy eating and give up on exercise. You still need to pay attention to those things. But it’s also a time to minimize the damage or take walks that last only ten minutes.

Today

• Identify a recent or even long-ago time when you needed a grace period.
• Write about what it would have been like to forgive yourself and allow grace during this time.
• Consider how you can apply this to any current or recent situation. Record this.

When I think about this, my grace period/setback has been going on for “too” long and I need to fix it soon!

I’ve been struggling with staying on my nutrition/fitness plan since Day 66, Kicking kettles. It’s been a rough 3-4 weeks for me as I’ve been dealing with stressful and time consuming life issues. So, yes, I need a grace period right now.

On Day 71, Setback or failure, I wrote about I did not need to pretend I have had a set back...I was right in the middle of one! It had been a rough week or so of just not sticking with my plan and program. Not exercising...not tracking food and fitness...5 extra pounds showed up on the scale...not logging into Spark everyday...feeling very tired and not sleeping enough hours or not sleeping well...falling behind on my 100 Days work. At that time I was 4-5 days behind in my 100 Days daily writing.

Now, on Day 87 (3 weeks later on the calendar) I’m still off track. I need to get out of and finish this period of setback & end my “long” grace period soon. Tomorrow a new 5% challenge starts with the Rowdy Rebels team and I am getting myself mentally ready to refocus and restart my efforts. Also, my At Goal & Maintaining team is starting a new “Skyscraper Challenge” this coming week. Expect I will be out of range when I start the new maintenance challenge since I’ve gained 5-10 pounds. Will see what tomorrow and the coming days bring.

Using Linda’s words and making it personal to me, the following describes how I am looking at what I have been experiencing...

The drain on my spirit during this time has been awful and I keep slipping up on my weight-loss plan. During this difficult time, I’ve realized that I need to allow myself a grace period. This has meant giving myself a break and not expecting perfection in all my efforts. I need to think more about nurturing and caring for myself during these difficult times. I will allow this grace period to continue until I feel it’s the right time to start losing weight again. My main focus is to try and stick with healthy eating and exercise and try to minimize the damage to my progress. When I label this tough time as a grace period, it allows me to not be perfect. However, I know the clock is ticking and I am beginning to recognize it’s time to move out of this grace period. Very soon (tomorrow?) I will be ready to return to a healthy path and start moving forward again.







Edited by: YOUNG-AT-HEART at: 7/5/2019 (16:28)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/5/19 10:30 A

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Day 86 - Talk to the bear

Strange as it sounds, you can actually use a teddy bear or other stuffed animal to help you heal. Instead of keeping thoughts and sadness inside, you can share them with this friend.

Today

• Choose a favorite stuffed animal to talk to about your thoughts and feelings.
• Plan a time when you can be alone and have a visit with this friend.
• Sit with the friend and talk through anything you wish. It might be related to a loss, but could also be about current frustrations or needs. Record how that went.



I’ve read what others have written about talking to a pet vs. talking to a stuffed animal:
-A pet interacts and gives feedback
-A stuffed animal is inanimate, gives no response, and when you talk you then listen to what is in your head rather than being distracted and soothed by your pet’s response

For the last 8 years I have been doing “Talk to the bear”, but instead of a stuffed animal teddy bear, I talk to my pet, my little girl pug. She knows all my secrets, my heartbreaks, my worries, everything... she sits with me, either beside me or on my lap. She looks at me while I am talking to her and tilts her head like she is trying to listen and understand... I hug her and she leans into me to get closer as I talk. When I cry, she understands I am upset and tries to lick my tears away. She tries to comfort me.



The best part about talking to my pet is she just listens...she does not judge what I am saying, she does not tell me you shouldn’t feel that way or say that, she doesn’t say I am too busy right now to listen...she is always there for me when I need her...I can always count on her!

Yes, there is interaction, but it works for me as I sort out my thoughts and worries and move forward with whatever shows up next in my life.

For fun, watch this to see the pug head tilt...my little girl looks like the pug on the left side of the movie...

m.youtube.com/watch?v=9uuqXX
T7VYo








Edited by: YOUNG-AT-HEART at: 7/5/2019 (10:37)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
7/3/19 1:29 P

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Day 85 - Dealing with grief







Knowing you don’t ever have to be done with grief gives you a tremendous sense of freedom. But when it does show up, don’t fight your feelings. Instead of pushing to get past them and forget your loss, remind yourself those memories are part of your healing.

Today

• Identify a time you’ve been through the loss of a person or even a pet. Describe how you felt at the time of the loss.
• Picture the healing road and identify some of the sections you’ve gone through.
• Write about the memories that will always remain in your last 20 percent of healing.



My losses of many loved ones over the years have filled me with grief and sadness and I have learned a lot about how to live with grief. When I first started learning how to cope with grief, I learned about the stages of grief and thought there would be an end point and the grief would be over. I was looking forward to that day! But it did’t happen that way. Grief is not linear. It comes and goes and has its high points and low points. It is not the same for everybody. It is a personal experience. The grief never goes away but instead it becomes a part of your life experience and you learn to endure and find ways to live with it.

I loved this explanation of grief. When I read the words, it felt so true to me.











Edited by: YOUNG-AT-HEART at: 7/3/2019 (22:16)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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7/3/19 12:22 P

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Day 84 - Body memories





Often, we don’t recognize we’re having a body memory. We just see the symptoms of overeating, not exercising and feeling out of sync. Learn to recognize when you’re having a body memory, then remind yourself to do extra nurturing and self-care to get through that challenging time.

Today

• Identify a place or situation when a body memory might affect you or tempt you to eat.
• Write about the event or loss that prompts a body memory. Allow yourself to feel sadness or other emotions this brings up.
• Make a short list of ways to comfort yourself instead of reaching for food to cope.





This was a difficult idea for me to try and relate to body memories. It’s easier for me to think about the feelings and emotions we experience.

But, then I remembered a time when my body actually knew something before my brain knew it. Years ago after I had pneumonia and developed asthma and
had respiratory problems, cigarette smoke was very irritating to me in a way it had never bothered me before being sick. Even when I was in an environment and did not see someone smoking, I found I would suddenly get agitated and irritable for no reason. Awhile later after experiencing those feelings, I would suddenly realize I smelled cigarette smoke and that is what bothered me. It always amazed me that my body knew something before my brain.

So, the body memories for me are in the area of lost loved ones. I remember actually losing strength and falling to the floor, feeling that time stopped, and I was in a soundproof vacuum when hearing and receiving heartbreaking bad news. Lots of sad memories of the losses, happy memories of good times, and unfulfilled hopes for the future. Can’t point to just one date on the calendar since my losses occur during most of the months of the year. This is something for me to think about.

I need to remind myself to do extra nurturing and self-care to get through challenging times.



Edited by: YOUNG-AT-HEART at: 7/3/2019 (12:34)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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7/3/19 12:28 A

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Day 83 - No one takes care of me



Do you have areas in life where you have lost emotional support? Time helps heal this, but you also have to create new ways to feel nurtured and cared for. This takes effort as well as energy, but it’s critical to recovering from your loss. Don’t give up. Eventually the pain will heal and your ability to cope without eating will return.

Today

• Identify a place in your life where you have lost emotional support or comfort.
• Write about what has changed in your life because of that loss.
• Create at least two ideas for taking care of your needs for emotional support.



On Day 33, Create some joy, I wrote about what I can do when I need some nurturing or a bit of encouragement and there is no one to give me attention or kindness when I need it. As a result, I’ve learned that I have to take care of my own needs for nurturing. I created a long list of what I love.


On Day 34, Food replaces meaning, I wrote about creating joy in my own life and not depending on others for my happiness. I wrote a long list of things that give meaning to my life.



On Day 62, Revive my feelings, I wrote about living alone and, because of my older age, I have lost many close family members and friends. These losses have brought sadness and loneliness into my life. I have avoided starting new relationships and friendships because I don’t want to go through more sadness and loss. I decided to work on spending less time alone and getting out of the house and socializing more.






~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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7/2/19 6:06 P

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Day 82 - Whose problem is it?



If you conclude that you do not want to make something your problem, let go of your involvement. When you make a decision to stop trying to fix things that aren’t your problem, you’ll feel a sense of relief. You’ll also be less likely to head for the refrigerator every time the problem comes back up.

Today

• Watch for a situation where you can ask the questions in this lesson. Describe it.
• If you conclude it’s not your problem, plan how you will let go of your involvement.
• Record what happened after you stopped making that problem yours.



I wrote about this on Day 75 - The People Hook. The key for me is setting boundaries.

I liked these thoughts that stay with me:

1. Soon you start feeling resentful because people you’ve helped don’t appreciate it and they simply take you for granted. When you don’t get the gratitude or attention you anticipated, it’s easy to try to find it in food.

2. It’s your job to love people, not to fix them. Learn how to say no more often instead of always trying to keep everybody happy. When friends or family call with another dilemma, decide how you can contribute and when you need to back off.

3. Anytime let you struggle with getting too involved with other peoples issues, ask yourself:
- Whose problem is it?
- Do I want to make it mine?

And always remember...


Edited by: YOUNG-AT-HEART at: 7/2/2019 (18:08)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/25/19 11:43 P

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Day 81 - Problem or predicament



Instead of wasting energy or eating over situations that aren’t going to change, learn to identify the problems inside a predicament. With each of those problems, take action in places where it will make a difference..



Today

• Identify a couple of predicaments in your life that won’t change quickly.
Below each predicament, figure out a few specific problems.

• Create action steps for each problem. Put some of them in place today.

Predicament #1:
Caring for my Son’s 12-year old diabetic dog with mobility problems requires hours every day and is very stressful.

Problem & action plan:
Need scheduled time for pet’s meals and insulin - For the last 6 months it’s been a problem getting him to eat. Just a week ago I got him on a regular meal schedule where he will eat and he is even eating his diabetic dog food that helps level his glucose. Insulin injections are now getting regulated. This is an improvement and I hope it continues. Lancing his ear to get blood for glucose testing is still stressful for both of us.

Pet’s walking problems - made appointment with vet to discuss what to do since his walking is very slow and he does not want to walk at times.

Predicament #2:
Struggling to stay on track with my healthy lifestyle while dealing with pet’s health problems. My weight has been going up” 5-6 pounds as I live in stress with all its problems and complications and going “down” as I take corrective action to get back to my maintenance weight. Both nutrition and fitness have suffered and I am trying to regroup and get back on track. Hoping for better luck when next week gets here. Some stresses should be gone and a more peaceful home will return to me.

.



Edited by: YOUNG-AT-HEART at: 6/25/2019 (23:47)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/24/19 4:59 P

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Day 80 - Too comfortable




You don’t have to go through a health crisis or a dramatic event to hit bottom. Instead, you can create your own version of it right now. Make this the moment you decide to change your life and your future.

Today

• List the fears you have about dieting or losing weight.

My biggest fear is about maintaining my current weight since I have been in maintenance for a year. To get to this point, I’ve worked really hard at nutrition & fitness and incorporating ideas from “Living the Good Life” into my healthy lifestyle. My fear is that because I have lost so much weight I won’t be able to keep it off and will gain back all the lost pounds.




• Label today as the day you “hit bottom.” Write about what that feels like.

My worst day when I would feel like I have “hit bottom” would have me getting on the scale and seeing it show 240 pounds again. That would mean I regained all the weight I had lost. Also, my previous health problems of pre-diabetes, high cholesterol, and high blood pressure will return and put my life at risk for heart attack or stroke.

• Describe what actions you’ll take today to move yourself past being too comfortable.

Today I am at a point where I am feeling too comfortable. I’ve been in a slump lately and life keeps sending more stumbling blocks my way. I’ve slacked off on both nutrition & exercise and tracking while dealing with these issues. I just don’t have the energy to do everything I was doing before. The bad part is I am feeling a little too comfortable with where I am. But, since I’m dealing with a lot of stressful issues that take much of my time, I haven’t added more pressure to myself. I’m hoping that after this week passes, I can regroup and get back on track.

I liked this thought when I read it, “You can either grow or stay the same.  Which will you choose?”



Edited by: YOUNG-AT-HEART at: 6/24/2019 (17:05)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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215
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6/21/19 9:30 P

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Day 79 - Rebellion



Do you see yourself as a strong, vibrant, healthy person? One who manages stress, challenges, conferences and social events without needing food as a coping solution? Let go of any negative identity and start viewing yourself as a positive, successful person.

Today



• Write about times you rebel or feel resentful in your weight-loss efforts.

“Resentment is that feeling of doing things that you just don’t want to do, yet feel obligated to do.  When I feel resentment, I feel as if I am being childish.”

These are some of my resentful thoughts:

- I like to eat and don’t always want to follow my diet rules (angry, rebellious child)

- Don’t like giving up sugar, sweets & desserts but do it anyway for health reasons

- It feels unfair when I compare myself to others and think how hard I have to work to keep my weight off and see their slim bodies they keep with little effort...guess it is in the genes

- Part of me is tired of all the planning and control required to maintain my weight



• Define your positive identity with words such as strong, vibrant and healthy.
I am healthy, physically strong like a man, positive and uplifting, creative and curious, comfortable in my body, fun, happy, takes care of myself and others, honest, good intuition.



• Live in that identity today and record how it changes your behaviors

It gave me a strong, cheerful outlook as I went about my tasks and a feeling “I can do anything I set my mind to do.” Feeling very motivated and inspired.



Edited by: YOUNG-AT-HEART at: 6/21/2019 (21:37)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/20/19 6:15 P

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Day 78 - Self-sabotage







Sometimes it takes a lot of soul-searching to figure out what's really in your way of being at a healthier weight. You may need to ask yourself some hard questions about what's keeping you from being successful. Overcoming self-sabotage requires building a trust that you will be strong and safe at any weight.





Today

• Identify places in life where you might be sabotaging yourself.

Giving myself high-calorie treats and not exercising.

• Make a list of things you are fearful of or that might not be good when you reach your goal weight.

Worried about regaining weight again like I have done in the past. Sometimes it feels like a struggle to keep on the right path and continue this healthy lifestyle. Pounds start creeping up and I work hard to lose them and stay in my +/-3% range of my center weight. Can’t think of any reason I don’t want to reach/maintain my goal weight.

• Plan ways to manage each of the things on your list.
Daily weigh-ins help me stay aware of gaining weight.
Continuing with group challenges forces active awareness and support.
Daily nutrition tracking to stay in calorie range helps set boundaries for me.





Edited by: YOUNG-AT-HEART at: 6/20/2019 (18:18)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/18/19 9:31 P

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Day 77 - My sabotage toolbox







Sabotage happens only if you allow it. Even if someone is intentionally trying to make you slip up, stay strong and committed to your plan. Remind yourself that you are determined to live at a healthy weight and that you value that outcome more than being part of a crowd..

Today

• Watch for people or situations that might sabotage your efforts. Record what you notice.
• Choose a response you will feel comfortable saying when this happens. Write it down, then practice saying it out loud.
• Record what happens when you use this response to avoid sabotage.

As I wrote yesterday, I am my own worst enemy when it comes to who tries to sabotage my efforts.

When I notice my sabotage starts to happen, I will think about the tempting food and say “It looks great, maybe later.”

When I tried it today, it worked for me. I think the indefinite postponement and putting it off until later is a good idea and it can work for me.

I also really like the idea of telling myself to remember my long-term goals and, before sabotaging myself, ask myself “Can I continue making this bad choice over and over again, day after day, during the next 30 days, and will it hurt or help me reaching my goals?”






Edited by: YOUNG-AT-HEART at: 6/18/2019 (21:32)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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215
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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
6/17/19 5:25 P

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Day 76 - Stop sabotaging me

Help people recognize behaviors that sabotage you and tell them what you need instead. Once your family or friends realize they are still important to you, they may stop fretting about what you are doing. If these efforts don’t work, ignore their comments or avoid certain people until you feel more confident about your progress.

Today

• Notice how people are reacting to you and what they are saying. Write about areas where you feel sabotaged.

I am fortunate that I don’t have a problem with others who sabotage me since I live alone as I strive to follow my healthy lifestyle. My biggest saboteur is me. Part of me actually sabotages my plans and goals both in eating healthy and exercising. It’s strange when I think about me being my biggest enemy.





• Plan a time to talk to them about your needs and write out what you will say.

I will talk with myself about my needs:
-Work on my “all or nothing” attitude which continues to plague me and make me feel like I am unsuccessful.
-Be more honest with myself and look at the big picture of my overall circumstances and be more realistic about my expectations.
-Remind myself that my health is about more than a number on the scale.
-Tell myself I should not be surprised when things happen that get me off track.
-Remember my commitment to myself to stay healthy and get back to making the right choices.
-Stick to buying items on my grocery list when shopping and avoid impulse buying of unhealthy items.
-Stop buying and bringing ice cream into the house because I know it is too tempting to me and too big a test for my willpower.
-Remember my long-term goals and, before sabotaging myself, ask myself if I can continue making this bad choice over the next month and will it hurt or help me reaching my goals.





• Record the responses of the people you talked with.

I actually listened and gave thought to me being a “self-saboteur” and doing things that I do to myself that interfere with my plans and goals. I will work on stopping this.





Edited by: YOUNG-AT-HEART at: 6/17/2019 (17:37)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/15/19 9:34 A

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Day 75 - The people hook

Look carefully at whether people hooks are driving your emotional eating. You can still care about the people you love. Just don’t let yourself disappear in the process. Remember this important guideline: It’s not your job to fix people. It’s your job to love them!



Today

• Identify places in life where you get caught in the people hook.
• Create a plan that will help you unhook and say no when needed.
• Make a sign that says: “It’s not my job to fix them. It’s my job to love them.”



I’ve always had the approach of “See the problem, fix the problem” in both my personal family life and professional life in working with computer systems. It has always been tricky to know when and how far to go and get involved in fixing other people’s problems. The answer for me has been setting firm boundaries, asking if I can help, and put limits on my involvement. But, through one very painful and hurtful experience in my family life, I learned that boundaries that have been in place for many years can suddenly change when you aren’t even aware of it. After many years of playing the “helper/fixer” role in my family, I was accused of “meddling” and causing problems in the family and that really shocked me. That experience affected me deeply and forced me to pull back and retreat from always being available to even offer to help. It was my emotional survival that forced me to put distance between us. The relationship’s closeness and trust got severely damaged. It was such an upsetting experience that I got physically sick with very high blood pressure and had a panic attack which I had never experienced before. Oh well, live and learn! That was when I really learned about setting boundaries in relationships. At that time I totally understood about “loving them” vs. “fixing them”. I changed my role to that of an observer as I hear about issues and problems and that works for me. But, even to this day, it still hurts when I remember and think about what happened.

I really believe that all things work together for good. That painful experience of mine actually freed up more time for me to pursue my own interests instead of giving my time away to others.



Edited by: YOUNG-AT-HEART at: 6/15/2019 (09:37)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/14/19 9:51 P

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Day 74 - It’s not my fault





Take charge of your own life, including your eating and exercise. No one is going to make you follow a healthy eating or exercise plan, so it’s up to you to manage these areas of life.

Today

• Describe a situation where you might eat because it’s expected.
• Consider ways you give up your power to please others. Write about this.
• Create a plan for managing this situation better in the future.

My problem isn’t with others and their expectations of my healthy eating and exercise program and pleasing them. I live alone, I am very independent, and I take responsibility and don’t blame others for what I eat. I wrote about this on “Day 57 - People make me eat” and talked about “food pushers”. My struggle is with myself and the part of me that seems to take off on auto-pilot and gets me off track with my healthy eating and exercise plan.

So, bottom line, whatever food I put in my mouth is my responsibility.






Edited by: YOUNG-AT-HEART at: 6/15/2019 (12:04)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
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140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
6/14/19 6:01 P

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Day 73 - Manage special days





If you slip up on holidays or other special events, mentally create the day exactly as you had wanted it. For example, pretend that Valentine’s Day went perfectly, then write down the things you would have done.



Today

• Look at the calendar and identify the next special holiday that will include food temptations.
Father’s Day cook out

• Write a list of three things you will do to manage that day when it comes.
1. Eat a filling breakfast so I will not feel starved at meal time
2. Drink my water early in the day to help fill me up
3. Make healthy choices at dinner, small servings, skip dessert or just a taste

• Create a reminder note for your plan and put it on the calendar or on your phone. Record what you did.
Created reminder note and put it on my calendar.







Edited by: YOUNG-AT-HEART at: 6/14/2019 (20:02)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
6/14/19 2:52 P

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Day 72 - Renew your vision





Always hold a vision of the outcome you want. Imagine having more energy, moving easier and enjoying better health. Picture easily sliding into an airline seat or getting up off the floor from playing with your kids or grandkids. Let these images sustain you, even during times when you take a break to rest and recover.

Today

• Create a vision in the space below. Add images and words that show the outcomes you want.
• Describe how you will feel when you reach these outcomes.
• Review your vision at the end of the day and record your response to it.

I’m still in a slump and my SparkPeople spark isn’t very bright right now but I’m giving myself time to work through this setback and recovery period. So, thinking about my vision at this time is a good positive topic for me to think about.

I express my vision of what I want to achieve through my blogs, my Spark teams, and my “NOW” Plan that I have written. Graphic images, affirmations, and quotations help inspire me.

At the beginning of my Spark journey, it was all about focusing on my physical body and fixing my health problems of high blood pressure, cholesterol, and pre-diabetes. My vision at that time had me reviewing my lab results with my doctor in his office and he was telling me that I no longer had high blood pressure, my cholesterol was in a normal range, I was no longer pre-diabetic, and I had lost weight. This vision became a successful reality over a 3-month period as I started eating healthy and exercising. I can still see the happy, pleased expression on my doctor’s face as he complimented and congratulated me for the steps I had taken as he patted my shoulder. He said he wished all his patients took his advice so seriously and took the steps to improve their health. I left that doctor’s appointment with a happy smile on my face and started thinking about what I would do next...Yes, I would continue to work hard to lose more weight.

During my weight loss stage, I began thinking about adding strength training and muscle toning to my exercise plan. My vision of getting physically stronger and toning my muscles came from the Callanetics DVD images I viewed as I did the Callanetics exercises. This is an ongoing vision and I continue to work on muscle strength and muscle toning.

Since I left the weight loss stage and entered the maintenance stage, my vision expanded to focus on appreciating the total weight loss experience of “Mind, Body, and Spirit”. My vision of what I want to achieve is a “work in progress” and is being developed as I experience the up and down weights as I live this maintenance stage. I express some of my thinking in my day-to-day writing on the 100 Days of Weight Loss Team. I write my thoughts in text but I also include many graphic images and motivational thoughts to keep my vision alive on each day.

I keep an image in my mind that my body is firm, fit, and thriving.



I read affirmations to keep positive thoughts and images in my mind.



Weight Loss Affirmations

1. Every day, in every way, I am becoming a better me.
2. I am discovering delicious new foods that make me healthier.
3. Achieving my weight loss goal becomes easier every day.
4. I am grateful to have a body capable of exercising.
5. I am proud of myself for choosing a healthier lifestyle.
6. I am surrounded by people who encourage and support me.
7. After a hard workout I feel incredibly proud of my accomplishment.
8. I am always focused on feeling good about myself.
9. Becoming fit gives me a more positive outlook on life.
10. Every cell in my body feels energetic and healthy.
11. I am delighted that my clothes are beginning to fit better.
12. I am discovering muscles I didn’t know I had.
13. I am beginning to see a new, leaner me in the mirror.
14. Fitness is becoming a passion that I enjoy.
15. Everywhere I look I find others excited about losing weight.
16. It’s easy to find quick ways to burn extra calories every day.
17. Losing weight makes me feel more confident and comfortable in my own skin.
18. My excess fat is melting away to reveal my strong, lean muscles.
19. The slim inner me is joyfully emerging.
20. I am giving myself the strong, healthy body I deserve.
21. I am grateful for my body and all the ways it serves me.
22. I let go of all urges to criticize my body.
23. I allow myself to acknowledge that I am worthy.
24. I deserve to live a happy, healthy life.
25. I have the power to change my mind and change my life.
26. I choose to eat healthy foods that make me stronger and leaner.
27. I appreciate my commitment to do something good for me.
28. I enjoy being in control of what I eat.
29. I choose progress over perfection, and I am at peace.
30. Every day I feel lighter, slimmer, and more energetic.
31. I am learning to love my body and myself unconditionally.
32. I can always resist poor eating habits when I choose to.
33. I believe in me.
34. I love how good my body feels when I exercise.
35. I appreciate myself for honoring and nurturing my body.
36. I am creating a body that I enjoy living in.
37. I celebrate the joy of feeling more vital, alive, and attractive.
38. My body is firm, fit, and thriving.
39. Eating healthy is becoming easy because I love how it makes me feel.
40. I am falling in love with my new body and my new life





Edited by: YOUNG-AT-HEART at: 6/15/2019 (11:56)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/13/19 11:20 P

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Day 71 - Setback or failure



A setback doesn’t have to ruin your weight-loss efforts. Instead of considering it a disaster, view a setback as a gift. Let it be a time of learning and renewal, rather than a dent in your belief that you can be successful.

Today

• Recall a time when you’ve had a setback. Write about how you handled it.
• Create a setback plan you can pull out quickly when you need it.
• Pretend you’ve had a setback, then start using your new plan. Record your thoughts.

No need for me to pretend I have had a set back...I’m right in the middle of one right now. I’ve been having a rough week or so of just not sticking with my plan and program. Not exercising...not tracking food and fitness...5 extra pounds showed up on the scale...not logging into Spark everyday...feeling very tired and not sleeping enough hours or sleeping well...falling behind on my 100 Days work. I think I am 4-5 days behind at the moment.

There has been an overwhelming amount of stress in my life that has drained my energy. I also feel digging deep into all the emotional issues and writing about them has taken its toll. I feel like I need to have a break from all the thinking about emotions...take a week long holiday and rest...

I do view what is happening to me as a set back...I don’t want to give up and go back to living my unhealthy lifestyle.

MY SETBACK PLAN

Recovery period - Give myself the time I need to recover so I can get back on track.

Emotions - Express my emotions: cry, be angry, feel the discouragement and frustration. Pound a pillow if it helps.

Move on after recovery period ends - I will know when it ends and I am ready to get back on track again. I will “Just Do It!”

Return to what worked for me in the past - I will go read my “Now Plan” that I’ve written in my blog. These are all the things I have learned along the way on my get healthy journey and have followed to get to my healthy lifestyle and lose weight. I know what works...I just need to do it! Here is my link:
www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
531297


Review the reasons why I wanted to lose weight.

Remind myself that I really care about my goals and health!

Let my setback be a time of learning and renewal!









Edited by: YOUNG-AT-HEART at: 6/15/2019 (11:29)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/9/19 10:15 P

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Day 70 - Eating instead of thinking




Even though it can be very painful, it’s time to take the lid off the box and allow yourself to see what’s there. Once you allow yourself to think about the pain in your life, you will become more willing to feel it. With time, you’ll experience healing and peace instead of eating to push your feelings away.

Today

• Identify an issue or event you don’t want to think about that might be causing eating struggles.

Giving up and sacrificing my personal choices when family members use “you should” do whatever and say they really need or want something from me.

Definition - “Acquiescing - Agreeing to do something when you don't really want to in order to please someone else. Example 1: Robert hated the idea of eating sushi but when his friend demanded he try it, he found himself acquiescing.”

It’s kind of funny to see that example about eating sushi because next week I’m expected to go eat sushi at a special birthday celebration. Although sushi has never appealed to me and I really do not want to go, I will go and give it a chance and try to enjoy myself since it is important to my Grandson.

• Plan a time to sit with your thoughts about this issue and allow yourself to feel the emotions that come up.
Self-sacrificing my wishes for those of others
Pushed & manipulated - but, it is meant well and for the good
Negative thoughts & Resistance - but, “Even this, too, shall pass”
Positive thoughts on the happiness of others and giving in to their wishes
Looking at the “big picture” of life, does it really matter if I go or not go
Enjoyment of family & making memories

• Record your insights as well as your ideas on how to deal with this issue
instead of eating.

If I say no and refuse requests, it bothers me.
If I say yes (and do what I really do not want to do), it bothers me.

I had a friend tell me once he could do the things he really did not want to do because he felt he could go anywhere, be with any people, and do anything for an hour and he could relax and handle it just fine and then, after an hour, leave. I had another friend tell me she does things she does not want to do ALL of the time.

My solution is middle of the road...I can go to those events I need to and only stay a short time and leave early.





For laughs...


Edited by: YOUNG-AT-HEART at: 6/11/2019 (06:00)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/8/19 5:03 P

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Day 69 - Hurt feelings





Regardless of what caused them, hurt feelings are valid. They typically represent some type of loss, and it’s important that you allow yourself to feel sadness or grief. Instead of reaching for food as a way to heal, figure out ways you can let the feelings go and take care of your heart.

Today

• Think of a time, either recent or in the past, when your feelings were hurt.
After being married for 18 years, I was very hurt when my husband wanted to divorce and break up our family. There was a lot of unpleasantness, horrible arguments, and many tears and sleepless nights during the year we separated before finally getting divorced. Everything suddenly changed and I needed to find a way to survive and go on with my life.



• Identify the unspoken rule that was broken. Does that rule make sense?
The rule was a spoken rule said in our marriage vows where we both said “For better or worse” and pledged we would stay together for the rest of our lives. Yes, I believe that rule makes sense.

• Write about how you can heal the hurt feelings and let them go.
I still feel a sadness about the hurt and loss of trust I experienced, but going through it all forced me to make many positive changes in my life and become a stronger and more independent person. After much thinking and struggling with what I should do about my anger and hurt, I made a conscious decision to let go of the hurt and anger. The driving force that helped me make my decision was that I loved my children more than I “hated” my husband, and I did it for them. I found my way and learned to have a polite and friendly relationship after the divorce. Family events and parties got to be a happy time for everyone.






Edited by: YOUNG-AT-HEART at: 6/8/2019 (17:05)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/7/19 4:27 P

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Day 68 - Guilt is not an emotion





The word guilty serves as a cover-up for a less acceptable emotion. When you peek underneath your guilty feelings, you may discover a whole list of emotions. The next time you feel guilty about something, ask yourself, “If I wasn’t feeling guilty, what would I be feeling?”

Today

• Write down some times when you might say you feel guilty about something.
I’m feeling guilty right now because I’ve been slacking off with nutrition, exercise, and not tracking either of them. My 5% challenge ended and I suddenly lost my focus and I need to get it back on track.

• Ask yourself, “If I wasn’t feeling guilty, what would I be feeling? Make a list.
-Loss of control
-Stressed about my food, exercise, and weight
-Cheating myself when I know what I should do and don”t do it
-Feeling very hungry and need to eat more
-Tired and not getting enough sleep hours and rest
-Frustrated dealing with on-going health problems
-Worried I will regain lost weight

• Decide how you can catch yourself using the word guilty and instead, identify your real feelings.

I read somewhere that guilt is a “useless” emotion. It tries to force you to fix something that you think you did wrong and try to “make up” for the things I did wrong. A better approach is to stop and ask myself what I really want before I act so I make the right decision and don’t need to feel guilty later. Sometimes I live my life on auto-pilot, acting without active questioning and awareness, and I go with what I feel instead of questioning myself and listening to my conscience. My mindfulness and conscience seem to take a back seat and I lose the questioning myself about what I should do and take control and own my decisions and outcomes.

-I need to forgive myself about mistakes I make
-I need to listen to my body when it tells me what it needs for food and exercise
-I need to stop being a control freak
-I need to allow myself to take breaks and days of rest and recovery
-I need to adjust my schedule for injuries
-I need to get smarter and look at the “big picture” of my health
-I NEED TO FORGIVE MYSELF.....








For laughs...




Edited by: YOUNG-AT-HEART at: 6/7/2019 (16:31)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/5/19 9:20 P

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Day 67 - Let it go



Recognize areas where you are holding a hot coal, and make a conscious decision to let go of it. Work on healing your heart, and you’ll probably find that eating to punish someone else will stop as well.

Today

• Identify a situation or event where you’ve had trouble letting go of your feelings.
This topic is too difficult for me to work on right now. I need to come back later and revisit it and give it more thought as I continue to heal my heart over the loss of my loved ones.

• Consider the benefits of holding onto your anger, sadness or other emotions.

• Decide that it’s time to let go of those feelings and heal your heart. Write about this.





Edited by: YOUNG-AT-HEART at: 6/5/2019 (21:31)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/3/19 5:29 P

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Day 66 - Kicking kettles


During times when we’re hurting or feeling weak and vulnerable, it’s easy to think that eating will fix the problem. But food is only a temporary solution to your pain. The next day, the holes in your heart are still there. So instead of reaching for ice cream or cookies, during difficult times, pull out your tools for nurturing and self-care and make them a part of your day.



Today



• Recall a time when strong emotions made you want to eat.
Just this past weekend was a struggle and it was difficult for me. There was not one specific problem but several “undercurrents”. I was feeling a lot of pressure about ongoing unresolved health problems with no immediate solution. I turned away from exercise for 2 days and gave in to food temptations. Birthday cake and sugar were the big temptations that lured me.

• Identify the feelings that were prompting your desire for food.
Worries about ongoing health issues and what it could mean for my future. My independence is very important to me and losing ground on health issues gives me concern.

• Create a short list of things you could have done instead of eating.
I could have been more realistic with the facts of my situation and focus more on the positive results I have achieved and not be overly concerned thinking negative thoughts. FOCUS ON THE POSITIVE. I could have continued with body awareness meditations which I stopped doing. I could have turned to my resources I’ve written about in my blogs. I have a long list of alternatives I could have turned to instead of food. But, today I got back my focus and got back on the right track.







Edited by: YOUNG-AT-HEART at: 6/3/2019 (17:33)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/3/19 3:57 P

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Day 65 - Showing emotions



Changing the way you show feelings doesn’t have to be traumatic. You can start gradually, as I did, by expressing your emotions on a limited basis. Eventually, demonstrating your feelings will become easier and more enjoyable.



Today

• Describe a situation where you want to show your emotions.
Showing emotions is not a problem for me. I have never had a “poker face” and my face shows all emotions. I easily love to hug and be hugged. Showing anger toward others is difficult for me.

• Make a plan for expressing your feelings. Describe the setting and what you’ll do.
My plan is to stay true to myself and what emotions I am feeling. I have lived my life with the belief my feelings and emotions are mine and I own them. Others may have their opinions and judge me on what they see I am experiencing and feeling, but that does not change me. I can’t stand it when others tell me “You shouldn’t feel that way.” You truly need to walk in someone else’s shoes to know what they are feeling.



• When the time comes, carry out your plan. Write about how it worked.
I continue to carry out my plan that I wrote above. It works very well for me and the independent, free thinker I strive to be.





Edited by: YOUNG-AT-HEART at: 6/3/2019 (16:30)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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6/3/19 3:26 P

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Day 64 - Courage to feel



If you want to be healthy about your emotions, you can’t run from them. Instead, you have to be willing to sit with them and actually feel them. Sometimes this takes a lot of courage. But it’s the key to healing the pain and letting go of using food to keep it buried.

Today



• Describe a life issue where you avoid feeling emotion because it’s painful.
The sudden and painful loss of my Son and his infant Son in a horrific automobile accident is very painful for me to think about.

• Use the exercise “I feel, because of” to label the feelings associated with this.
I feel a great grief and sadness because of losing them and the loss of them being with me in my life. But, also I feel sadness for all the hopes and dreams that will never happen with them in their lives.

• Sit with the emotions and allow yourself to feel them and heal from them. Write about this experience.
I have dealt with this grief over many years and it doesn’t go away. It is always there. It is something I have learned to live with every day and it is just something that has become a part of who I am. As the years go by, it gets harder and harder to not hear their names spoken by others.





Edited by: YOUNG-AT-HEART at: 6/3/2019 (15:28)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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5/31/19 9:49 P

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Day 63 - What do I feel?



Take a blank page of paper and draw a line down the middle from top to bottom. On the left side, write the words, I feel, and on the right side write, because of. Choose a situation or event to explore and in the left column, write a word to describe how you feel about it. Then in the right column, add a reason or issue that prompted the emotion.

Today

• Identify a recent issue or situation that prompted a strong emotional reaction..

I FEEL SCARED - BECAUSE OF FEAR OF INJURY

While walking my dog this morning, there was the typical morning traffic of people driving to work. Suddenly a big dog appeared running loose in the neighborhood. This is unusual since everyone walks their dogs on leash. As it got closer, it set off my dog in a frenzy of barking and wild frantic pulling that scared me because I was afraid of injury and what could happen. I picked up my dog to settle her down. The other dog then ran off. I had feelings I wanted to catch and help the loose dog, but that was difficult because first I needed to handle and calm down my own dog. Later, after the dog was gone, I had some worried guilt feelings about what if the dog was hit by a car while crossing the road and I had done nothing to help it.

• Do the “I feel, because of” exercise and come up with several more emotion words.

These were my feelings later that morning:

Relieved...nothing bad happened with the strange dog
Happy...my tasks for today are manageable and “I can do it!” and I feel good
Kind...it’s a beautiful day and I feel very good and positive with lots to give
Confident...Took pet to groomer instead of bathing him myself because of my back pain
Loving...my heart is full and I feel love is freely flowing
Rushed...finished morning routine and needed to rush to grooming appointment
Impatient...just a little, as I wait for 1 hour for groomer to finish pet’s bath
Hungry...because of being rushed I missed breakfast...not even a cup of tea!
Relaxed...settling down now as I begin to work, thinking, and writing this



• Choose the emotion that’s most accurate, then write a plan for managing that emotion without reaching for food.

Rushed - I like to plan things ahead of time and allow enough time so I do not need to feel rushed. It’s funny, but while feeling this emotion, eating is not an issue because there is no time for eating. But, after things settle down, that’s the problem part. I need to keep my nutrition planner handy and pre-plan my food so I stay within my calorie range.





Edited by: YOUNG-AT-HEART at: 5/31/2019 (21:51)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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5/28/19 10:59 P

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Day 62 - Revive my feelings



If you’ve lost touch with your emotions, you may need to pull some of them back to a conscious level. Recovering your feelings doesn’t mean you have to start pounding your fists and screaming. You simply need to move out of the neutral zone and rebuild your enthusiasm for life.





Today

• Identify a situation where you might be using food to avoid difficult emotions.

I live alone and, because of my older age, I have lost many close family members and friends. These losses have brought sadness and loneliness into my life. I have avoided starting new relationships and friendships because I don’t want to go through more sadness and loss. When I feel sad and lonely, I turn to food for comfort.

• Consider ways to revive those emotions in healthy ways. Record your thoughts.

I need to spend less time alone and get out of the house and socialize more. I need to accept more invitations, attend more family events, go to church more often, and sign up for group classes.

• Identify other places or situations where you try to avoid feeling, then create a plan for changing these patterns.

At family gatherings, all of the excitement and activities are overwhelming to me since I live an ordinary and quiet life. At parties, I am friendly and engage in conversation, but I hold back emotionally instead of fully engaging 100%. Sometimes I feel like I am an observer and not a participant.

I could concentrate more on 1 on 1 interactions in the group and find quiet areas of the party instead of being in the center where all the activity is going on and be more able to express my feelings.








Edited by: YOUNG-AT-HEART at: 5/28/2019 (23:00)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
5/28/19 6:49 P

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Day 61 - The emotional box



Facing your emotions doesn’t have to destroy you. When you take your feelings out of the dark, it makes them less scary. You may discover that your grief, anger, and even bitterness aren’t as intense as you remembered.

Today

• Describe how you showed your emotions as a child. Did you laugh easily? Cry hard?
I was a happy child and could laugh easily but grew up in a home with an alcoholic father which caused me to worry about things and people over which I had no control. I had low self-esteem and always felt I needed to please other people and avoid problems and conflicts. It was hard for me to say “no” since I was a “people pleaser”. It was difficult for me to express anger and I often suffered in silence. I was fortunate to have wonderful grandparents who had a normal home and I spent as much time with them as I could. As a young child, I wished I could live with my grandparents all the time.

• Think about how you express emotions now. Describe how it’s changed over the years.
Over the years, I learned to do things that made myself happy instead of living for others or waiting for someone else to make me happy. I have learned to set emotional boundaries between my responsibilities and responsibility to others. I try not to worry about the things I have no control over. I have learned to say “no”. I tend to control my emotions, do not like disruptive people or environments, and strive to live a peaceful life.

• Identify common times when you eat instead of labeling or expressing your feelings.
Times of unfulfilled expectations continue to cause problems for me, but I continue to work on it. My best solution so far has been to not have big expectations from other people but accept life as it happens...but that is always easier said than done!





Edited by: YOUNG-AT-HEART at: 5/28/2019 (18:54)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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215
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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
5/26/19 8:22 P

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Day 60 - The gift of yourself



Consider letting go of fretting about yourself and your own weight-loss goals. Instead, focus on your ability to support and encourage others. Think about the words you need to hear, then give these words away to someone else.



Today

• Find people who are trying to lose weight. Encourage them and tell them you know they can be successful. Describe their reactions.

Sent out 5 encouraging posts to 5 SparkFriends.

• Send out five “I’m thinking of you” cards or “You can do it” emails.

Sent out 5 “I’m thinking of you” and “You can do it” messages.

• Record your thoughts about how it felt to share the gift of yourself.

The feeling of sending encouraging and friendly thoughts to others was very uplifting to my spirit. I added a new daily task to my Spark start page “Plan Your Day Tasks” to remind myself to “Send words of encouragement” to other fellow Sparkers.





Edited by: YOUNG-AT-HEART at: 5/26/2019 (20:24)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
5/24/19 12:23 A

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Day 59 - When there isn’t enough



There are a lot of times in life when you simply can’t get enough. During these times, remember that food won’t fix your empty heart. Instead, you have to identify what you need, then take care of those needs through nurturing and self-care activities.

Today

• Identify a recent time when you couldn’t get enough of something you needed.

On Mother’s Day, I really missed my Mother, Sister, Grandmother, and Aunt who have all passed away. When I used to go to their homes and be with them, I always felt happy and felt that my spirit and soul were at peace.



• Write a list of specific needs related to that time or event.

Needed to feel their unconditional love, see their happy smiling faces when I would first arrive, feel their “real” hugs and kisses, have fun cooking together in the kitchen, listen and catch up with their lives and latest family gossip, and reminisce about past experiences we all shared. Whenever I would leave them, I always wanted to be able to spend more time with them. But, now they are all gone and all I have are the memories. As I am writing this, I can’t hold back the tears from feeling the emotions of sadness and longing to have them with me.

• Write a plan for how you can take care of your needs when there isn’t enough.

I’ve always tried to live my life in a way that if there was something I needed emotionally but could not get it for some reason, I “turned it around” and gave what I wanted to someone. On Mother’s Day, I did that with my Son and his family. I gave them all:
-Unconditional love
-A happy, smiling face when I arrived
-Listened to what was happening in their lives and caught up on family gossip
-Reminisced and talked about past memories we had shared together
-Missed the cooking together in the kitchen part, but that was ok
-Yes, when I left their home I wished I could have stayed longer
-Yes, My spirit and soul were at rest, at peace, and my heart was full

So, I gave away to others what I was missing in my life and it helped me feel better.







Edited by: YOUNG-AT-HEART at: 5/24/2019 (00:26)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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5/23/19 7:50 A

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Day 58 - Grieve your progress



Grieving what you’ve left behind is a healthy part of moving forward in life. Whether you lose a bunch of weight or go through challenging times, go ahead and grieve your progress. It’s a healthy part of moving forward in life. Then find ways to replace the past and every day take steps in your new life.

Today

• Identify a life change or event that caused you to grieve your progress.
• Make a list of the losses or things you left behind with this event.
• Now create a list of ways you can replace those things in healthy ways.

The grief I live with every day is the loss of many loved family members who have passed away. There is an emptiness that cannot be filled and I have learned to cope with the losses by remembering happy times with them. I came to understand my grief has become a part of who I am and will be with me the rest of my life. Although these losses can never be replaced, as life continues, new grandchildren have been born and arrive in my life bringing a new, different joy and a loving happiness that helps fill my heart.

As far as losing weight and any grief, it has to be giving up sugar and desserts. I used to love baking cakes and cookies and loved to eat them. But, after knowing I was pre-diabetic almost 3 years ago, I needed to change my diet, lose weight, exercise, and stop eating sugar. In 3 months, I had lost 20 pounds and my blood test results showed I was no longer pre-diabetic. Although I missed eating sugar, that change “sparked” the beginning of my weight loss of 90 pounds. Occasionally, I will bake a cake or cookies, wrap and package in small servings, freeze them, and have a small treat at a later time. I have replaced sugar in my diet with Stevia and this has helped me with satisfying the craving for the sweet taste.



Edited by: YOUNG-AT-HEART at: 5/23/2019 (07:59)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
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5/22/19 10:53 A

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Day 57 - People make me eat



When we want to connect with people, food becomes the string that pulls us together. Sometimes your efforts to connect don’t even work. Heading to the refrigerator might seem like a good solution, but food can’t make up for the absence of good companionship or meaningful conversation.



Today

1. Identify situations where you eat to please someone or because it’s expected.
Family gatherings, birthday parties, holiday celebrations





2. Write a statement that describes how you will avoid giving away your power by eating to please others.



I will use self-talk and remind myself I am eating for my health and not to please another person. I will remind myself I was pre-diabetic before I started living a healthy lifestyle.

3. Create a plan for managing the situations where you eat to please someone. Put it in place today.





I will just say “No” to anyone pushing food. It’s not that I can’t eat certain foods, but I choose not to eat them. I may eat eat certain foods and treats in moderation.






Just for fun...


Edited by: YOUNG-AT-HEART at: 5/22/2019 (11:06)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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5/21/19 9:18 P

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Day 56 - I’m so bored

Any time you are feeling bored, take a few minutes to determine what’s prompting your thoughts. Then use solutions that match your specific needs instead of eating because you are bored.





Today

• Create a challenge list to use next time you feel bored. Include things that will give you meaning or deepen your knowledge and skills.

I live a quiet but unboring life and I don’t get easily bored since I have many different interests that keep me busy. I always have a long “To Do” list that is always waiting for me. Family, pets, gardening, birds & butterflies, photography, hobbies, and taking care of my home keep me so busy I don’t have time to get bored.



• Do at least one of the things on your list today.

Today, I shopped and bought more summer flowers and continued planting flowers in containers on my deck. I love combining different color combinations in planters. This labor of love brings me much happiness over the coming months.



• Record how that worked and whether it helped you avoid food temptations.

Keeping busy always keeps me out of the kitchen and I don’t think about food when I’m focused on something else. It works great for me.



For fun....


Edited by: YOUNG-AT-HEART at: 5/21/2019 (21:23)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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140
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5/19/19 4:38 P

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Day 55 - Food as a reward

In our busy, chaotic lives, we sometimes want a break from all of our demands and responsibilities. When we eat, we tell our hectic thoughts, “Here’s a small reward. It will help you get through the rest of your day.” But rewarding yourself with food results in a hollow victory.

Today


• Create a list of non-food rewards. At least once today, reward yourself with something from your list.



Love this list I found:

1. New dress, outfit, or work-out clothes
2. A piece of art or décor that represents meeting your goal
3. An exciting activity like ziplining, amusement park, or escape room
4. Fresh bouquet of flowers to put in your living space or office
5. A walk in the park with a loved one
6. Find a local event that you haven’t done before
7. New pair of shoes
8. Facial or massage
9. See your favorite band or musician
10. Go to a comedy show or theatre performance
11. Do an activity you were unable to do before you improved your health
12. Take a day off work to do something enjoyable
13. Get yourself a nice new lotion, shower gel, or cosmetic product
14. Sign up for a class you've been wanting to take
15. Hire a cleaning service for your home
16. Manicure and/or Pedicure
17. Plan a vacation or stay-cation
18. Sign-up for a charity event or race
19. Sleep in
20. Try a new sport or hobby
21. Plant a garden
22. Ask a loved one to plan a non-food reward for you
23. Make a bucket list and cross something off
24. Get a nice water bottle
25. Download a new music playlist
26. Update your hair style
27. Go out to the movies
28. Get a new high-speed blender
29. Book a session with a personal trainer
30. Sign up for a magazine subscription
31. Get a new fitness tracker
32. Arrange a family game night
33. Donate your old clothes that are too big
34. Get a new quality undergarment
35. Relaxing visit to your favorite bookstore or library
36. Planning a visit to see a friend or family member you haven’t seen in a while
37. Pick out a potted plant for your home or office 
38. Try a fun new exercise class
39. A new lunch box or tote bag
40. A new piece of jewelry
41. Buy a lottery ticket
42. Plan a get-together to celebrate your success
43. Professional photo session
44. A relaxing bath or home spa day
45. Do something nice or encouraging for someone else
46. A new yoga mat or other workout equipment
47. Upgrade your phone
48. Get a subscription to satellite radio for your vehicle
49. A new kitchen appliance or tool to help continue your healthy lifestyle
50. Make a special retreat spot inside or outside of your home for just you

Today, I picked out a potted plant for my home.

• Write a praise letter for something you’ve done. Email or send it to yourself.
Done.

• Give rewards such as hugs, cards or appreciation to others. Record your actions.
Talked with my Son about how much I appreciated spending Mother’s Day with him and his family in their home. Told him that here it is a week later and the beautiful flowers he gave me a week ago are still fresh and lovely and I continue to enjoy them.







Edited by: YOUNG-AT-HEART at: 5/19/2019 (17:29)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
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215
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140
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5/16/19 9:38 A

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Day 54 - Please comfort me



Even if you’ve been an emotional eater for years, you aren't stuck with these negative patterns. Start by realizing the key to managing your weight begins with healing your heart, not filling your spoon. As you discover new ways to cope with your emotional needs, you’ll move toward a sense of peace with food - a feeling you may have forgotten existed.

Today



• Recall a recent time when food helped you feel comforted or secure. Describe it.

I was stressed out and worried because of an on-going health problem that is taking a long time to get better and my recovery is slow. After a physical therapy session, I felt frustrated and tried to find comfort in a big bowl of ice cream. It comforted me so much that I had a second bowl. Although I felt comfort while eating, afterward I felt guilty because I over ate and really felt stuffed.

• Come up with at least two or three things you could have done instead of eating.
-Called a friend
-Brushed my teeth
-Walked the dogs
-Have a cup of tea



• Write a plan about how you’ll use one of those items the next time you need comfort.

Walking the dogs outside in the fresh air and sunshine always makes me feel good and brings me comfort. Even a short 15-20 minute walk works wonders for me. We always see friendly neighbors and children that brings me happiness.





Edited by: YOUNG-AT-HEART at: 5/16/2019 (09:50)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
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5/15/19 11:10 P

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Day 53 - Taking care of needs

As much as you wish someone else would fix your life, ultimately you have to do it yourself. Even if you believe that your family or boss or lover should do more for you, other people can never fill all the gaps in your life. It’s up to you to figure out how to get your needs met.



Today

• When you wake up each morning, ask yourself “What do I need today?” Record several things.
• For each item, write an answer to the question, “How can I get it?”

WHAT DO I NEED? HOW CAN I GET IT?
Eat healthier - Include more fruits and vegetables in menu plan
Feel better about my appearance - Hair appointment
Feel comfortable in my home - Clean my house
Need more rest since I feel tired - Take nap after lunch

• Choose one need, then make an action plan for working on it today.

MY EAT HEALTHIER ACTION PLAN
Add more fruits and vegetables to my planned menu. Cut back on carbs. Take my vitamins. Have a healthy garden salad for dinner. Plan low calorie snacks. Drink my 8 glasses of water today.






Edited by: YOUNG-AT-HEART at: 5/15/2019 (23:12)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
5/14/19 9:43 P

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Day 52 - The food fix

As you work on identifying your needs, don’t get stuck by saying, “I can’t do anything about that!” Right now, your task is to figure out exactly what is contributing to your emotional eating. You won’t be able to fix all of these needs right away, but knowing what they are will help you recognize where to start making changes.







Today

1. Look back at the list of needs you made yesterday. Now add a list of deeper needs such as better self-esteem or more motivation.

Sense of control to make choices
Security & safe environment
Connected to others

2. For each of these deeper needs, note the times when you use food to fix them.

Sense of control to make choices: I turn to food when events start happening that are out of my control but they impact me.

Security & safe environment: I turn to food when I am insecure and unsure.

Connected to others: I turn to food when isolated and alone.





3. Choose one of those needs and create an action plan for taking care of it without food.

NEED
Connected to others: I turn to food when isolated and alone.

ACTION PLAN
I need to fill my alone time with activities that interest me and challenge me.
-Join groups and go to meetings and get a more active social life.
-Join a sports team
-Volunteer in the community to help others
-Add new exercises to my fitness plan




Edited by: YOUNG-AT-HEART at: 5/14/2019 (21:49)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
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5/13/19 10:09 P

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Day 51 - Emotional needs

We all have needs in our lives. But to deal with them in ways that don’t involve food, you need to become skilled at knowing what you are trying to fix. As you know from figuring out what you feel, labeling gives you power. So while identifying what you need won’t always stop you from emotional eating, at least it will help you see the connection of how food takes care of you.



Today



1. Write the words, “What do I need?” Then make a list of your needs. Keep asking the question, “What else do I need?” until you have at least ten things.

What do I need? I’ve always thought over the years my top 3 needs are:
- Someone to love
- Something to do
- Something to hope for

Everything else on the list would be something I wanted but didn’t absolutely need. But, still, it would be nice to have them. Here’s the list I found.



2. Put a check mark or star by the ones that are most important right now.

My list with star on important ones to me:
Appreciated
Encourage others
Free*
Fulfilled
Happiness*
Helpful*
Loved*
Needed*
Safe*
Understood

3 Choose one thing from your list and do something today that will help take care of that need.

Loved - Spent Mothers Day with my Son and his family. Spent the night and morning after with them and really felt the love and had a wonderful time. While driving back the 1 hour from their home to mine today during the late morning before lunch time, I continued to feel the glow from all the memories and love. My emotional bucket is currently completely filled!



Edited by: YOUNG-AT-HEART at: 5/13/2019 (22:17)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
5/13/19 10:55 A

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Day 50 - Empty bucket

Emotional energy is essential to living in a healthy and balanced way. By taking care of your emotional bucket at intervals, you’ll prevent it from getting so low you feel drained and empty. Each day, plan a few things that will fill your level of emotional energy back up, even just a little.



Today

• Write a list of things that drain your emotional energy.



These things drain my energy:
Health problems
Certain people
Household repairs
Paying bills
Wanting to declutter house but keep putting it off and the problem is still there
Not getting enough sleep



• Write a second list of things that build your emotional energy back up.
Certain loving and caring people
Happy phone calls
Music and dancing
Visits from family and friends
Pets
My garden and flowers
Watching birds and butterflies
Reading inspirational thoughts
Watching movies
After exercising I feel invigorated!

• Evaluate the current level of your emotional bucket and plan ways to improve it daily.
Currently about half full. Need to get more rest.





Edited by: YOUNG-AT-HEART at: 5/13/2019 (22:20)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
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5/11/19 8:17 P

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Day 49 - Laugh away stress

Set up a play date for yourself, just like parents do for their children. Your play date can be done alone or with other people. Think about what would make you laugh, then plan something that will be fun and entertaining.



Today

1. Create a plan for a play date for yourself, either alone or with another person.
Scheduled a playdate with my my 6-year old Granddaughter.

2. Set a day and time for your play date and write down what you will do.



Tea party on Friday at 3pm scheduled. I always smile, laugh a lot, and feel happy with my Granddaughter’s visits. We will have a tea party where we both wear fancy hats, a scarf or boa, beads, and she wears long gloves and tiara.

3. Afterward, describe your play date and how it helped you relax, laugh and have fun.
While dressed as beautiful ladies, we had fun tea party talk and made conversation as we sipped “tea” from our tiny tea party china cups. She poured and served tea and had we had a small snack and pretended to “eat” small plastic food. We have been having tea parties for 2 years with her china tea party set. She is so proud of herself that she is careful, takes good care of her china, and she has not broken any pieces. This was fun and relaxing and took me to another world away from my grown up world of stress, work, and responsibilities.



I went to the internet to find some fun laughs. Here is Laughter yoga & laughing away the stress (hilarious!!):
m.youtube.com/watch?v=lGNOF8
DVIPQ




Edited by: YOUNG-AT-HEART at: 5/13/2019 (22:32)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
5/8/19 10:33 P

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Day 48 - Stress is not life





Think about what would happen if you broke your leg. Imagine all the places you’d suddenly have to make changes or eliminate responsibilities. Now pick out a few of those demands and, using the broken leg approach, decide which activities are critical to keep and which ones you can let go.

Today

• Identify one area in life that tempts you to eat in response to stress.
Keeping my house clean. I always feel great after I’ve cleaned my house. But when there is a lot of cleaning to do, it stresses me out.

• Describe how you will cope with this area differently due to your “broken leg.”
Hire a house cleaning service to do the cleaning for me. Give more thought to simplifying my life and decluttering my house.



• Record ways your new plan helped you manage your stress without eating.
Thinking about this already makes me feel better. I’m getting closer to making the decision to have someone come in and do my cleaning for me. Up to this point in time, I’ve always had the attitude “I can do it all!”




Edited by: YOUNG-AT-HEART at: 5/8/2019 (22:35)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
5/7/19 10:21 P

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Day 47 - Food replaces love





With holidays or birthdays, it doesn’t matter how strongly you believe someone should call, visit or be nice to you. Instead of waiting for someone to show you love, try turning the tables and giving it out. Remember that you hold the power for your own nurturing and you don’t have to use food to replace love.



Today

• Identify a holiday, birthday or event where you wait for someone to care about you.
Now that I am older, many of my family members and close loved ones have passed on. My family lives out of the area and many friends have moved away to other parts of the country. Although I miss them when I can’t be with them on special occasions, my heart is full of loving, heart warming memories that sustain me and help with the loneliness. Facetime, phone calls, and receiving cards always brings me happiness when I can’t be with them.

• Plan ways you can show extra love and attention to others during this time.
Call someone I haven’t talked to in awhile
Give an anonymous gift to someone
Volunteer help to someone
Visit a shut-in from church
Send a letter or card to someone

• Notice how it changes your desire to eat in order to cope. Record your response.
Giving to others always takes the focus off me and what may be missing at the moment. It is a coping method I’ve learned over the years.








Edited by: YOUNG-AT-HEART at: 5/7/2019 (22:39)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,570
5/6/19 5:20 P

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Day 46 - Disappointment



Whenever you feel disappointed because something didn’t go the way you wanted, look for the trade-off you got instead. Maybe you learned or experienced something new. Perhaps a different opportunity or item showed up instead of the one you wanted so badly. Instead of letting a disappointment pull you into despair, search for the trade-offs and give yourself a new perspective.

Today

• Write down a recent disappointment. It can be a small one or a larger, life disappointment.
Not reaching my initially set goal weight I set in October 2016 when I started my current journey with SparkPeople.



• Record your initial response, including whether it made you want to eat something.
It took me awhile to accept and understand this disappointment. No, it did make me want to eat. At first, I didn’t understand why I stopped losing pounds at my weekly weigh ins. I kept eating and exercising in a way that I knew I could continue living with as a healthy lifestyle for the rest of my life. I did not want to deprive and starve myself from food or over exercise so much that I harmed my body. It has taken awhile for me to understand what is happening “inside” my body after losing 90 pounds in the last two and a half years (almost a year now in maintenance).

• Look for a “trade-off” or what you got instead. Describe this in detail.
Not reaching my original goal weight caused me to research and read about “happy weight” and the “set point concept”. I got a better understanding and acceptance of the reality that my body was finished losing weight. I had arrived at the weight that was right for me and it was my body’s way of telling me it was doing its job of keeping my metabolism and systems in balance. I heard it described as the place where weight maintenance meets body confidence. I am feeling great and physically feel better than I have in over 20+ years! I am maintaining my weight at +/- 3% of my center weight and most of the time it is done easily and not a constant struggle. But, I realize I must be vigilant and take corrective action when I get out of my pre-determined +/-3% range.



“One’s best success comes after their greatest disappointments.” — Henry Ward Beecher

Edited by: YOUNG-AT-HEART at: 5/6/2019 (17:32)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 161.2 
240
215
190
165
140
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