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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
8/5/15 6:00 P

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emoticon Donna! Those are very well thought-out narrow/wider roads - you've got it nailed with your SW plan


Gill

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

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

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DSJB9999's Photo DSJB9999 Posts: 7,096
8/5/15 5:54 P

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A bit late but playing catch up now with ideas from now and my last attempt

YES I know the ALL OR NOTHING APPROACH DOES NOT WORK!

The Slimming World eating plan allows me to have guidelines to live by and not rules to follow.
It is relatively easy to adjust the edges of the plan to match where I am in my life, week, social life etc!

Narrow Road – Quite strict monitoring of my intake of food and drink
writing it all down in my food diary
few syns including polos, yogurts, chocolate option perhaps and careful
At least 10 minutes of exercise at least twice a day

Wider Road – Try to continue monitoring my eating in food diary but if I don't try to still
follow a healthy eating plan includes alcohol bacardi, wine, or cider (7 syns
a pint), chocolate, meals out, social events with friends and family
Some exercise at least once a day

Flexiblity is very important, with careful planning to include social events etc Wider Road days can often be followed by a Narrow Road day or two to ensure I do not exceed 70 syns over the week.



Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
8/5/15 2:58 A

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Well done everyone! What a sane bunch of Sparkers we are - sticking to our diet plans when we can, and allowing ourselves a bit of slack on social occasions - sounds like a life-time's plan to me!

Michelle - thanks for letting us know - see you when you have time :)

Gill

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

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

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




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OPHELIE's Photo OPHELIE SparkPoints: (0)
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8/5/15 12:10 A

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Narrow road:
daily:stay within my range, track my nutrition on SP, walk 10,000 steps, no evening snacks.
5 times a week: exercise for at least 30 minutes

Wider road: if I don't track, at least avoid bad foods, and stick to smarter options. If I indulge (pizza, going out...), make it up by increasing exercise over the next week.

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GOCALGAL's Photo GOCALGAL Posts: 5,423
8/4/15 9:48 P

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Narrow road: Tracking and planning meals with lots of veggies and little processed. Keeping up exercise and steps. Eating mindfully.

Wider road: Not tracking but still avoiding processed foods. Allowing occasional treats. Using this road for holidays and for times when I need flexibility but still being aware and working hard to not allow myself to "crash and burn".

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

STONE815's Photo STONE815 Posts: 2,248
8/4/15 9:32 P

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Day 4 Boundaries, not diets

Narrow Road:
stay within my calorie range.
less than 150 grams carbs a day.
Limit treats to 2 a week
Exercise 5 day a week.

Wider Road:
Enjoy foods when I go out with friends but only eat until satisfied
Have pizza or sub sandwich occasionally
Celebrate with friends on special occasions

Be Flexible:
Enjoy life and the things I do for exercise and the foods I eat so I can continue this for a lifetime.

Daphne
Eastern Daylight Savings Time


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SINFULLYQUAINT's Photo SINFULLYQUAINT Posts: 1,365
8/4/15 8:26 P

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For me, my narrow rode definitely includes logging everything I eat, staying in spark people's recommended calorie range for me to lose weight, and exercising almost every day. My wider path is what I end up following sometimes when I'm around food being chosen/prepared by others - I still try to log everything, but give myself a little more leeway - and while I may feel like I need to eat a certain item, I will try to remain vigilant of good portion control and make good choices as much as possible.

~Liz
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MONAMOM's Photo MONAMOM SparkPoints: (88,052)
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8/4/15 4:06 P

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Day 4: Boundaries, Not Diets
08/04/2015

Day 4~~100 Days Challenge 2015
Day 4 Summary


Picture your diet program as a road or a path.

You can define the boundaries of your diet road based on the number of calories, points, or other factors you choose to follow.

Sometimes you might choose to make the road a little wider, such as on holidays or vacations. But most of the time, you keep the road narrow because that’s what bring the best results.

During times the path is wider, you always stay on the road in some way instead of going “off” your plan completely.

Today’s assignment:

1. Think about how you could define your narrow diet road as compared to your wider diet road. Be as specific as you can.

My narrow road includes tracking my foods and posting them in the nutrition tracker. Planning my menus and making sure my pantry and fridge have healthy choices only!! My wider diet road is going to be VERY special occasions only. If known in advance I will plan what I will eat. I will still track even if NOT good. It is always a choice.

2. Create two program categories- one for your narrow road, and one for your wider road. Make a list of your program goals for each of the two roads. You might include types of foods, amounts, and locations for eating them. Also, write down your exercise plans for both road.

My narrow road- Total calories of 1200 to 1500, minimal starchy foods such as bread or potatoes, follow my written plan closely, no exceptions.

My wider road- Total calories of 1400 to 1800. Special occasion dessert or meal. Smaller portions.

Starting an exercise program and hoping to increase as each week goes by.

3. Decide on ways you can be flexible with each of these boundaries without losing sight of the healthy road you want to follow. Add a few notes below.

On my wider road, I can allow exceptions for holidays and birthdays. But plan meals for being right back on track afterwards.

Edited by: MONAMOM at: 8/4/2015 (16:08)
Mona~~SC



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ZELLAZM's Photo ZELLAZM Posts: 12,925
8/4/15 3:57 P

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Just wanted to let the group know that I'm working through the Days and journaling the "assignments" but just haven't had the time to post here. I look forward to checking in with you on the weekend. Briefly, though - Day 3 was especially good for me - Today I went to the gym for the second day in a row, third time in two weeks. The "do it anyway" attitude is setting in!

Michelle

Central European Time

"I praise you because I am fearfully and wonderfully made, your works are wonderful, I know that full well." Psalm 139:14

Go, Firecrackers!




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GETFITABBY's Photo GETFITABBY Posts: 314
8/4/15 3:19 P

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Day 4 Boundaries, not diets

Narrow Road:
Follow my healthy eating plan and stay within my calorie range.
Minimal to no refined carbs.
Exercise 5 day a week.

Wider Road:
Special occasions & holidays: Enjoy foods that I don’t normally allow myself to eat. I eat whatever I like but only until satisfied, I don’t overeat or stuff myself.
Once a week have a treat (one serving), usually that would be ice cream (my favorite).
Once a month have 2 slices of pizza.

Be Flexible:
I have to be realistic about my eating plan. I try each day to eat as healthy as possible, but life happens. If I’m not flexible with my eating plan and occasionally allow myself some of the foods I really enjoy, then in the long run I won’t stick with it. This plan works well for me and I appreciate the special occasion so much more now, and they are truly a delight.


Abby
Pacific Time Zone

My past mistakes do not dictate my future. At any given moment I have the ability to improve and choose a new path for myself. Today I choose to follow my plan and live a healthy lifestyle.


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CAT125's Photo CAT125 Posts: 29,504
8/4/15 2:01 P

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emoticon emoticon

I looked at the NoS diet a while back. Always nice to find something you enjoy!

Cat, in Florida
Eastern Time Zone


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
8/4/15 1:56 P

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I love your pictures Sonflower :)

Cat - emoticon totally! I love the NoS diet because there is no counting or tracking!

Gill

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

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

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




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CD14651201 Posts: 4,325
8/4/15 1:05 P

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Day 4: Boundaries, Not Diet

Picture your diet program as a road or a path.



You can define the boundaries of your diet road based on the number of calories, points, or other factors you choose to follow.

Sometimes you might choose to make the road a little wider, such as on holidays or vacations. But most of the time, you keep the road narrow because that’s what bring the best results.

During times the path is wider, you always stay on the road in some way instead of going “off” your plan completely.

Today’s assignment

1. Think about how you could define your narrow diet road as compared to your wider diet road. Be as specific as you can.

My narrow road includes monitoring my intake and staying on the lower end of my calorie range. On days when I’m on my wider road I will still follow a healthy meal plan but will eat closer to the higher end of my calorie range. The additional calories on the wider diet road may include a special treat.

2. Create two program categories- one for your narrow road, and one for your wider road. Make a list of your program goals for each of the two roads. You might include types of foods, amounts, and locations for eating them. Also, write down your exercise plans for both roads.

My narrow road- Total calories of 1200 to 1500, minimal starchy foods such as bread or potatoes, no dessert, follow my plan closely, no exceptions.
My wider road- Total calories of 1500 to 1800, OK to have something fried or low sugar dessert, but not both in the same day.




CAT125's Photo CAT125 Posts: 29,504
8/4/15 1:04 P

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This is going to sound bad, but...I hate the narrow road!

Narrow Road - full of numbers emoticon ...calorie counting, weighing & measuring, tracking, 8 cups here, no more than this there, move this much and so on.

Wide Road - Using minimum effect to not fall completely off the journey to health.


I like the Middle Road! Intuitive living. Being able to listen to my body to know what I need. I want to do NOW what I'm going to do for the rest of my life!
Of coarse this is hard to do with the Binge Monster running free!
emoticon emoticon

Cat, in Florida
Eastern Time Zone


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
8/4/15 12:25 P

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Narrow Path for diet - sticking to the NoS diet 100% (no snacks, no seconds, no sweets except on days that begin with S)
Wide Path for diet - having a blow out on an S day (eating whatever I like)

Narrow Path for exercise - hmm, not so good at this one - currently I'm just walking 30 mins a day - I don't have a narrow path for exercise - it's always wide! I need to address this!

Gill

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

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

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




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WORKING52's Photo WORKING52 Posts: 29
8/4/15 12:19 P

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Day 4: Boundaries (not Barriers!)

Narrow Boundaries:
- at least 10 minutes a day of exercise on non-cardio days
- 3 days of 30 minutes of cardio
- stay within my daily calorie range
- eat high protein/low carb diet

Wider Boundaries:
- at least 10 minutes a day of exercise
- eat my exercise calories
- add in low-glycemic foods to diet
- have a sugar treat once a week only IF I want it.

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TEXASTITCHER's Photo TEXASTITCHER Posts: 61,451
8/4/15 11:04 A

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I posted my wide and narrow roads on my blog for today

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



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PEGPENGUIN's Photo PEGPENGUIN SparkPoints: (79,356)
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8/4/15 10:53 A

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Day 4 - Boundaries, not diets

Narrow Road would be going to the gym for at least 40 min. on the bike and 20 min. on the elliptical, plus a few other small machines for hips &/or arms. For my eating on the narrow road it is 1200 calories and no eating after dinner.

Wider Road would be days I just can't make it to the gym, then I do a minimum of 8000 steps usually by using the treadmill at home and normal activity and a walk. For my eating on the wider road the calories are between 1100 and 1300, with a possible ice cream or glass of wine after dinner (but still writing it down and getting it within my range of calories).

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ROCKPORT9's Photo ROCKPORT9 Posts: 6,482
8/4/15 9:19 A

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Narrow road:
Tracking food, staying under 1500 calories, no unhealthy sugar, 8 glasses water, 5-7 freggies, 45 min. daily exercise

Wider road:
Allow some unhealthy sugar

6 lane freeway!!!!!!
That's me today. emoticon My husband is currently driving 1,300 miles to pick me up and our terrier to go back to Texas. He is 72, hates traffic, and drives too far (800 miles yesterday). I am taking care of grandson today while my daughter stays home from work. Guess what little Charlie brought home from Day Care?....a cold for mommy.....he is fine. I am worrying about my husband, will be missing being here in Northern Virginia. I didn't even get morning walk with dogs. So, I am on 6 lane freeway-----all over the road.


Laurel
Rockport, Texas

Central time zone


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OHIOMOM's Photo OHIOMOM SparkPoints: (0)
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8/4/15 8:09 A

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For me my narrow road is knowing that eating Gluten free is knowing some GF products are loaded with extra calories that I do not need right now while trying to lose this extra weight. So sticking with natural foods is a better choice and eating processed GF foods only rarely is the better way to go. It may limit my choices, but I think they are healthier choices.

The wider road will be once I have achieved my goals, then I can look at adding a few gluten free products, CAREFULLY, into my food plan. Only carefully so as to not undo all my hard work, I will always have to remember GF may mean more calories overall and account for that in my daily consumption if I want to maintain my healthy weight.

Just part of the overall healthy plan and commitment to be healthy. Not a diet, but a lifestyle.

Dot
Goal: To do better today.


Treasure the past, live in the present and believe in the future.


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LOUBIE50's Photo LOUBIE50 Posts: 244
8/4/15 2:00 A

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This is a difficult one. I think Narrow road is to continue following a plan to get within a healthy weight range/ waist measurement.

Wide Road is maintaining what I have achieved - which is the harder part of the problem. Getting there although for me is quite a slow, I will do it but as in the past it is the maintaining that is the real challenge. I want to have a normal relationship with food - know my limits but allowing the occasional treat, and probably most importantly not beating myself up mentally when I have a stumble. Accept it and move on, because the more annoyed I get with myself the more likely I am to have a binge and then go back in the wrong direction. I really wish I could see food as just fuel to make my body work, but it has so many other connotations for me and this is the area I probably need to do most work on.

Lisa

Taking it one day at a time to reach my goal :-)


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
8/4/15 12:39 A

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4th August 2015

Day 4 - Boundaries not diets

Note: If you find your way to the beginning of this thread, which was started in 2011, you'll find inspiration from posts made about this activity. I have also posted a link to the blog on Linda's website, which has all the info from the book (and leads to other good reads if you're so inclined!)

Here are today's suggested activities:

1. In your notebook, draw a line down the middle of the page, creating two columns.

2. Label one column "Narrow road" for your diet plan. Label the other "Wider road" for your maintenance or alternative eating plan.

3. Under the titles, define your eating and exercise plans for each of these roads. Then decide on ways you can be flexible with them without losing sight of the healthy road you want to follow.

This is the link to Linda's 2014 blog for Day 4 on her website
dietcoachcafeblog.com/day-4-b
oundaries
-not-diets-2/


This is a link to Linda's 2012 blog for Day 4 which is presented in a slightly different way
dietcoachcafeblog.com/day-4-b
oundaries
-not-dieting-2/


and here's a link to the Day 4 blog, posted on Linda's Spark page
www.sparkpeople.com/mypage_pu
blic_jour
nal_individual.asp?blog_id=57
64172


Gill

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

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

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




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LOUBIE50's Photo LOUBIE50 Posts: 244
3/30/15 3:05 A

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Day 4

Narrow Road

If following Spark People diet try to aim for the lower end of the ranges given
If doing SW follow plan and aim for no more than 10 syns per day

Do as much exercise as possible and keep hydrated

Wider Road

On Spark People allow to go to the upper ranges (which by the way is plenty)
On SW follow the flexi system of 105 syns a week and use them as see fit (this allows for eating out)

Make sure do the 2 dog walks each day

At the end of the day I am responsible for keeping myself on the road be it narrow or wide. So it is up to me to stay within these boundaries to achieve a healthy weight.

Day 4 = 159 lb (-1)

Lisa

Taking it one day at a time to reach my goal :-)


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MRSKATEDUVALL's Photo MRSKATEDUVALL Posts: 2,199
3/26/15 9:59 A

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Day 4, march 25 the narrow road.
Narrow road:
primal,
Low end of calorie range ( 1600)
High fat, low carb
No grains
No processed
No potato
Shakes 2x day
Small meal 1 x day
Three snacks
No eating in kitchen, car, eat at table
Mindful eating
Walk 6X week, 3 x a day, 10,000 steps
Strength train M, W, F

Wider road:
SAD within calorie range
Gluten free
Potato
Walk 1x day, 4 days a week.
Strength train M,W
Mindful eating

Finding balance and grace.


THM_DEB's Photo THM_DEB Posts: 4,396
3/25/15 6:11 A

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Day 4 - probably need to be more specific maybe I'll expand down the road.

Narrow road - no diets just moderation working on addressing emotional and binge eating..exercise 5 days.

Wider road - if i fail get up and dust off....special occasions extra allowed...forgive slip ups.

Deb

"Enemy" of motivation is the tendency to see yourself as the hapless victim of forces (or urges) over which you have no control."

My affiliate link:
THM Store (books) - when at the site click on main website where the newer plan books are
store.trimhealthymama.com/#_l_id

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ndividual.asp?gid=65140




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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
2/28/15 8:10 A

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OK - I think I've done as much work as I can on Day #4. I've set up boundaries on my Spark nutritional tracker which help me keep an eye on what's happening.

I am enjoying eating low-carb - and can see that if I do eat something like a slice of cake, or a cookie - it's not the end of the world, but I DO need to get back on track quickly otherwise it will make me go 'off the rails' completely. I accept that now.

I still agree with what I wrote the first time round (7.7.14) and the wider path there was: "how can I modify this? how can I reduce the damage this might cause?"

Gill

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

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

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




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CD15095324 SparkPoints: (4,525)
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1/7/15 5:00 P

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Round 1, Day 4 - 100 Days of Weight loss by Linda Spangle
Make 2 columns: label column "Narrow Road" for your weight loss diet or meal plan approach. Label the other "wider road" for your maintenance or alternative eating plan. Under the titles, define your eating and exercise plans for each of these roads. Then decide on ways you can be flexible with them without losing sight of the healthy road you want to follow.

Narrow road:
Stay in calorie range 1200 t0 1500 daily
Stay in carb range 135 to 270 spread out throughout the day
Use SP to track and plan ahead meals, add recipes
Walk on treadmill 30 to 60 min total daily
Wt lift 10 min daily
Drink 8 to 15 glasses water daily
Flexible ~ don't get "out of control" but purposely choose. I'll never go back to the way I used to eat and have no exercise but I'm allowing days off of exercise and still eat reasonably.

Wider road:
Thankfully SP calories adjust as we go so I look forward to begin able to eat more calories without gaining weight because I'll have more muscle and be exercising. Practice, practice, practice, I'm not stressing over being off the narrow road when I need a break or illness.

LORIANNA62's Photo LORIANNA62 Posts: 2,731
1/4/15 11:40 P

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~ 2 columns: label 1 column "Narrow Road" for your weight loss diet or meal plan approach. Label the other "wider road" for your maintenance or alternative eating plan.

~ under the titles, define your eating and exercise plans for each of these roads. Then decide on ways you can be flexible with them without losing sight of the healthy road you want to follow :)

I have one eating plan and the road is pretty wide. I track my meals ahead of time. Each meal includes about the same amount of protein grams and carbohydrate grams (subtracting fiber from the carbs). I shoot for around 120 grams of protein a day and add carbs until I have the balance. I have 10 or so meals saved in the "groupings" tracking planner tab each for breakfast, lunch and dinner so planning a day usually takes about 3 minutes. When I'm eating I pay attention to when I'm full and save the rest of the meal to eat as a snack later when I'm hungry. I don't worry about fat - I eat 4% cottage cheese, 2% milk, real butter, etc. I drink as much (usually flavored - like hazelnut) coffee as I want (caffeinated before noon, decaf after noon) with half and half cream.

I have three hard and fast rules:
1. Always eat if I'm hungry. I keep Cottage cheese and tomato juice on hand for a fast snack in case there are no handy leftovers.
2. Always get enough protein.
3. Never take even one bite of sweets.

When I eat out I order something high in protein - steak or chicken with fancy high fat sauce so I feel like I'm having something special.

For exercise I have found that a slow (2 mph with no incline) walk on my treadmill is best. I have to really guard against doing too much too fast. I watch a favorite Instant Watch (Netflix) TV show at the same time so I can pretend I'm not really even exercising.

Lori
Iowa, USA
Central Time Zone
2020 Fall 5% Challenge ~ Firecracker

"...be filled with the Holy Spirit, singing psalms and hymns and spiritual songs...and making music to the Lord in your hearts. And give thanks for everything to God the Father in the name of our Lord Jesus Christ."


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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
1/4/15 3:12 P

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Favorite line of the Day by Spangler:
“This all-or-nothing approach [doing everything right at first – writing down all the exact calories/points and then blowing it when you eat a forbidden food] never works because when you are off your diet, you cancel out the progress you made while you were on it.”

Here are my guidelines/path:

NARROW PLAN (boundary)

Eating -
* can't eat certain foods
* can't go over 1250 cal (1200-1500 cal limit set by SP) overall per week
* allowed flexibility: if I eat foods not on plan or over 1250, it isn’t the end of the world

WIDER PLAN (alternative or maintenance)

Eating-
*eat any food as long as I stay within allowed calorie limit
*if I go over 1250 but stay w/in 1500 overall per week, I will have not failed and need to continue my plan overall per week
*allowed flexibility: If I overdo the calories one day, I will make it up by eating less another day in order to be within the 1250-1500 calorie limit.

NARROW PLAN (boundary)

Exercise-
* must do 10 minutes daily
* allowed flexibility: if I miss exercise, I will not be a failure

WIDER PLAN (alternative or maintenance)

Exercise-
* 10 minutes at least 2-3x a week
* allowed flexibility: if I miss exercise, I will not be a failure



Edited by: 1KINDREDSPIRIT3 at: 1/4/2015 (15:15)
Set yourself up for success and anything is possible. - SP



MTN_KITTEN's Photo MTN_KITTEN Posts: 8,876
1/4/15 12:30 P

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Day 4 -- Narrow or Wider Road

I didn't get this lesson the first time around ... but now ...

Narrow road:
plan meals with food journal
walking 5-6 days a week
drink 64+ ounces of water
stay off artificial sweeteners

Wider road:
write down everything I consume ... planned or not
get in movement ... just do it
plan in "treats"

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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GOCALGAL's Photo GOCALGAL Posts: 5,423
1/4/15 9:56 A

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Day 4 This is what I most need to work on to meet my goals. emoticon

Narrow Road:
Track! Soon and even ahead, staying in low end of range when possible.
Pay close attention to portion size with regular use of measuring tools.
Plan~ high veggie meals and healthy snacks.
Avoid~ processed foods, simple sugars, TV at night.
Keep exercise and weight loss calendar going.

Wider Road:
Track loosely but keep tracking streak going.
Be flexible with special occasions. Keep damage to a minimum.
When detours come along, keep going & get back to narrow road asap


Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

CD13384562 Posts: 7,356
1/4/15 9:16 A

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This is one of my favorite lessons --makes me want to sing "Life is a Highway"

Round Two- Day 4 - 100 Days of Weight Loss

I need to think of my eating plan as a road with boundaries on the edges. Like any journey, sometimes we are on a narrow path and other times we are on a five lane highway. Defining the boundaries means I will never again be "on" or "off" my diet, I'll just be changing lanes.

Narrow Path - 90 to 95% of the time
-exercise 5-6 times per week
-eat within daily points target
-use weekly flex points as needed/desired
-daily Sparktime

Wider Path- for Holidays, vacations or an occasional indulgence
-continue to exercise as available depending on surroundings
-use all of weekly flex points, and up to ten additional points (think of this as maintenance)
-daily log in to SparkPeople, minimal blogging and group activities


emoticon There are no forbidden foods, only portion controlled ones.

Onward & Downward!

DI_NAMIC's Photo DI_NAMIC Posts: 4,986
1/4/15 5:55 A

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Day 4. My dietary guidelines are those recommended by the hospital. My liver damage was silent and discovered incidentally but, now I'm aware of it, straying off the path would be foolish.

Learning how to avoid food triggers (self and externally imposed) is the hard bit so I'm looking to establish 'bumpers', rather like those on a pinball machine, to flick me back into play.

I'm hoping that an understanding of my eating behaviour and eating management will develop through this 100 days. It will be interesting for me to look at what 'boundary' behaviour I've developed in 96 days time.

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
Smiley as a 'Shining Sunflower'.
Proud to be a 'Perky Pumpkin'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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DSJB9999's Photo DSJB9999 Posts: 7,096
1/4/15 4:51 A

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Day 4 - I haven't written for the other days but am following you all!

Narrow Path : follow Slimming World eating plan carefully, noting down all syns but keeping them as low as possible, perhaps one choc option, yogurts, polos, exercising
this often happens weigh in day and the day before weigh in!

Wider Road : include alcohol (small amount bacardi, wine, cider (7 syns per pint))
entertaining or meal out with friends of family (social events)
Try to still keep to the SW plan but write down all the extras and keep within
the 70 per week.



Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
1/4/15 3:19 A

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Day 4 (take 2)

I'm letting Spark People work it out for me this time round - I'm using the nutrition and fitness tracker. So 'narrow' will be the lower range of calories and 'wider' will be the upper range (or perhaps slightly over sometimes!) With exercise - it's 'narrow' when I do a targeted cardio workout that makes me sweat! It's 'wider' when I count my daily walking to and from work/town etc as 'cardio'

Gill

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

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

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




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NEVERORNOW's Photo NEVERORNOW Posts: 31,371
10/23/14 2:45 P

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My narrow road is one of just eating in moderation, with no totally restricted items, and staying around 1200 calories each day. My wider road allows for special occasions or special cravings, neither of which happen very often. Yesterday happened to be a good example of that, though. I attended a special luncheon for my husband's retirement and the food choices were quite limited. I took one look and knew my calorie count would be more than usual, but I decided to enjoy what was there and then get back on the narrow road today. I had just one serving of each item, knowing it was my choice to indulge myself a bit rather than feel deprived. I exercised a bit more today than usual and am back on track.

"The Lord your God in your midst, The Mighty One, will save; He will rejoice over you with gladness, He will quiet you with His love, He will rejoice over you with singing.” Zechariah 3:17

KAREN

NY/EST



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
10/5/14 10:32 A

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planning ahead for the holidays sounds very wise Callie!
emoticon emoticon emoticon

Gill

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

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

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




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CALLIECURTIS5's Photo CALLIECURTIS5 Posts: 4,396
10/3/14 7:16 A

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Ok...day # 3 went well,today is #4 (Oct 3)

1.Think about how you could define your narrow diet road as compared to your wider diet road. Be as specific as you can.

That would be being in control over all areas of my weight program to a "T" I can do this but not very many days in a row. My wider road would be to eat off track and get back on the narrow side as soon as I can. Allow that slice of cake or pie on a special occasion but don`t let it ruin all my hard earned efforts.

2. Create two program categories- one for your narrow road, and one for your wider road. Make a list of your program goals for each of the two roads. You might include types of foods, amounts, and locations for eating them. Also, write down your exercise plans for both road.

narrow road...Cals between 1200 & 1300...stay away from all overeating opportunities. Remember always that I am committed and just do it.

wider road.........eat bites of stuff that I want...but not the whole of it.

3. Decide on ways you can be flexible with each of these boundaries without losing sight of the healthy road you want to follow.

The holidays are coming up and I will plan ahead on a day that I know more temptations will be there. Do my exercising faithfully so I will feel "good " about the choices I may make with holiday celebrations.


Callie
MST in Phoenix, Az

While you are planning your life...GOD laughs


PATRICIA4472's Photo PATRICIA4472 Posts: 3,195
9/8/14 7:47 A

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Day #4 completed yesterday. The image of the Narrow and Wider roads is helpful to me. I'm a hiker and I can imagine having a narrow path and sometimes the path widens, yet I still stick to the path. Getting off the path means hacking one's way through underbrush and generally complicating one's life, trying to fight one's way (and find one's way) back to the trail. The same is true for eating patterns.... Having a wider path in my eating plans (occasionally) does NOT mean that I have to leave the path. Stick to the trail!!!

My name is Pat; I live in Wisconsin...
BLH507's Photo BLH507 Posts: 2,739
8/21/14 11:50 A

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After my book reading for this morning I realized that this is a problem for me. I am an all or nothing type. I'm finding it very hard to describe my wider road because it's a bit scary to get off the narrow one right now.

Narrow road:

-lower end of calorie range, tracking every day
-90% clean eating
-at least 30 minutes of fitness daily
-no sweets
-reading motivation every day

Wide road:
-upper end of calorie range or more but still tracking everything
-a meal out
-occasional glass of beer


Jane - Kansas City, MO

"...success is about consistency, embracing imperfection, and being proud of your best, where your best is the healthiest life that you can enjoy living, not the healthiest life that you can tolerate." Yoni Freedhoof Weighty Matters



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THINTASTICME's Photo THINTASTICME Posts: 491
8/7/14 7:22 P

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Day 4

Narrow Road – will help me to stay on track and focused the majority of the time. I need to pay attention to the foods I eat and eat healthy, whole foods and steer clear of the foods that make me feel lousy; fried and sugary foods. Maintain a food diary through Spark People and keep my daily calorie total to be around 1500 calories. Get some form of physical exercise each day, get outside. Pay attention to the feeling of real hunger or is stress/ anxiety triggering me to eat. Stay motivated and committed.

Wide Road – will allow me to enjoy a dessert or treat once a week or enjoy eating out at restaurants or parties, etc. but, to be mindful of how much I am eating while out and maybe share an entrée or eat only half of the entrée. Focus on and enjoy the company I am with instead of what food is being served. It’s okay to go over the 1500 calorie daily total once in a while, life happens. Stay motivated and committed.
emoticon


Tracy - Flagstaff, AZ

Be Yourself: An original is always worth more than a copy.


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CD13384562 Posts: 7,356
8/3/14 8:12 A

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emoticon plan Carmen!

LADYANDREA2012's Photo LADYANDREA2012 SparkPoints: (85,364)
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8/2/14 2:53 P

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Day 4, August 2, 2014

Boundaries (Narrow Road) (Wider Road) not Diets

My Narrow Road will be something like this:

1. Use of Sparkpeople given Meal Menu Plans on the Nutrition Tracker of my page.
2. Swimming Lessons and swimming time at the YMCA pool, at least 4 days a week.
3. Adding Sparkpeople Recipes to add variety and to include some sweet to my sweet tooth.
4. Watch out sugar content in store bought food and sugary foods.

My Wider Road will be something like this:

1. Adding some extras not include in the provided Sparkpeople Meal Menu Plans on my Spark Page.
2. Going out for a meal and eating half of it and bring the other half home to use it at another time or my DH meal.
2. 1 dessert or Frozen yogurt a week.
3. Sparkpeople exercise videos or tutorials, at home.

Although doing the 100 Days Weight Loss Journey, Linda Spangle's book, I will keep following all Sparkpeople has planned for me and all it suggestions, because for far Sparkpeople is the best Program to follow, the more complete and the one the has allow me success and motivation that last in my new life style.

Keep on going!!!! Keep on Pushing. This is a lifetime journey. emoticon

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

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



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SHARONLEE2021's Photo SHARONLEE2021 Posts: 3,951
7/30/14 8:23 A

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That is a good plan no matter what!

SharonLee - Michigan

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

blcfbi.weebly.com/


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CRUISEPUPPY's Photo CRUISEPUPPY Posts: 5,439
7/30/14 4:51 A

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I look at Lesson 4 in this way - you have your plan (mine is 1600 calories and 60 minutes of exercise), but as we all know, life sometimes interferes with our plans. Throughout the year, all kinds of things come up that put us into tempting situations or, just by being so busy, we feel we can't keep up with the high standards we set for ourselves, so we throw in the towel and eat more than ever.

So...having a back up plan, or what I call a "Plan B" can free us from that 'all or nothing' approach to our diet. Here is my Plan B to be used is situations or on days or even weeks where I don't feel I can 'count my calories'.

1. Avoid high fat, high sugar highly processed foods
2. Cut portion sizes (cut in half, eat on a smaller plate, share a meal, etc)
3. Stop when satisified
4. Eat 5 fruits/veggies a day
5. Say no - to temptation, to second helpings, to grazing, to food pushers and to myself

I feel like I can apply the above guidelines to any situation - eating out, a wedding reception, a vacation, etc. I still want to keep the accountability of writing down what I ate and how many minutes of exercise I did in a notebook - I just don't have to figure out the calories in this Plan B mode.

Edited by: CRUISEPUPPY at: 7/30/2014 (04:54)
CruisePuppy

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

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

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


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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
7/25/14 7:29 P

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this is EXACTLY what I do, Sharon!

Woohoo!

best
barbara

Set yourself up for success and anything is possible. - SP



SHARONLEE2021's Photo SHARONLEE2021 Posts: 3,951
7/25/14 7:15 P

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My eating plan is moderation - there are no 'NO's, NEVERs or ALWAYS - same with my exercise. I do not do well with too much structure. I look at average calories and fitness minutes for the week. If I have a higher calorie meal, I will compensate for it that same day or the next day. The problem, of course, is staying focused and not letting days go by without the balancing act!

Yesterday was Day 4 and went well.. I am tracking on the startyourdiet website that also includes an app for my phone. It is easy and provides good feedback. I am also on Day 11 of ten minutes/exercise after we take the doggies for a walk this evening.

SharonLee - Michigan

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

blcfbi.weebly.com/


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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
7/18/14 5:10 A

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Wyndy, congratulations on your self-awareness. That's a huge step in going forward. I know its a lot trouble and effort to work around your diabetes and IBS, but YOU ARE WORTH IT!!! Right?!?! Cause once you do a week or two worth of planning, won't it be smoother sailing?

Wishing you the best
barbara

Set yourself up for success and anything is possible. - SP



SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,750
7/18/14 3:30 A

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Well done on Day #4 Wyndy
emoticon

Gill

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

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

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




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CD14066155 Posts: 452
7/18/14 12:56 A

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I know that I must design an eating plan that takes into consideration my IBS and my diabetes. I know that the exchange plan is the best way to go.
I am having difficulty making myself design this program because it just feels like too much work for something that won't last long.

There I've said it, I've said what has been in my mind for the past 2 years. With this program I am planning on turning that negative attitude around, designing my program, and getting on with life in a good positive manner.


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