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DSJB9999's Photo DSJB9999 Posts: 6,706
8/16/19 2:42 A

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Day 6, 100 days Protect your program

Once again I think I need to review my plan and make any changes necessary to protect it further if anything needs changing!

I still do try to PROTECT MY PROGRAM especially at friend's houses. However I agree with Phyllis and many others here I am most likely to 'overeat' at my own house.

I am definitely not buying any peanut cookies and chocolate cornflake cakes for a while as they are too tempting! If I don't buy them I don't eat them!
I keep trying to put biccy tin lids down etc, out of sight out of mind!

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
GOCALGAL's Photo GOCALGAL Posts: 5,176
8/13/19 9:18 A

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emoticon responses and comments everyone!! When this gem of a lesson finally sank in I became "committed" and not just "interested" in protecting my program. I realized there will always be changes and stresses in my life but if I want to be successful at maintenance/weight loss, I must stay within the boundaries that work for me and continue to protect my program no matter what. There will be pauses and wide roads but no quitting, ever.

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

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

Winning is Not Quitting

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,276
8/12/19 1:57 P

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OMG, Phyllis!
emoticon

"Most of the time my over-eating is done when I’m home"

Ain't that the truth!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
!!!!!!!!!!!!!

emoticon

Edited by: SWEETENUFGILL at: 8/12/2019 (13:57)
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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YUMMYMUMMY18's Photo YUMMYMUMMY18 Posts: 23
8/12/19 10:08 A

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This is an area I truly need to master! Delaying nice foods requires so much restraint especially ones being waved directly under my nose. but with prior teachings, hopefully I can retrain my brain into allowing myself to delay them to a future date.

Like a restaurant meal for Hubbys birthday we know its due this week and we have decided to coincide it with our planned trip out a few days prior. we know it will not be the healthiest of meals although we are trying somewhere that is healthier than his usual choice! Previously we would have had the unhealthy food out for the planned trip and then gone again for his birthday. Instead he has asked for a cooked meal at home so Steak and salad for his birthday has been approved and we can remain on plan.

~~Wizzy~~


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FUNLOVEN's Photo FUNLOVEN Posts: 2,679
8/12/19 10:08 A

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DAY #6 PROTECT YOUR PROGRAM

Gill - I think you are our hero!
Phyllis - I for some reason I can picture you walking around chatting with friends/family while holding that bottle of water. You must be oozing energies of a HEALTHY PERSON! Yeah you emoticon

I think I am actually getting better at some of this! Friday we had dinner at with friends who are visiting from Florida and this weekend we were out both Saturday and Sunday with a group for most of the day and each day included a restaurant meal. Friday I slipped seriously, but I had PLANNED for Saturday & Sunday and I also learned something about myself -

I lose my determination/willpower when I sit for too long. I prefer to be active and the visiting on Friday lasted for 4 1/2 hours! That is waaaay too long for me to resist!

Our meals on Saturday and Sunday turned out to be rather late in the day - too late IMHO - but there was nothing I could do about it. I had eaten breakfast and, from experience I knew, that if I let those late lunches be my main meal for the day I would be in trouble later that night. On Saturday we ate dinner quite late. On Sunday when DH and I were talking about our meals he commented that just the one meal would be o.k. for him because he could have his bowl of popcorn that night (his bowl is huge, drowning in butter, and dosed in salt!). I PROTECTED MY PLAN! I told him that would not work for me and that I needed to stick to the dinner we had intended on even if it meant eating at 9 p.m. And that is what we did!

High Risk Times for this week when I will need to be on HIGH ALERT:
1. Garden Club Luncheon Meeting ( this has always been a nightmare for me)
2. Tuesday is a VERY busy day for me.
3. Dinner at a restaurant I am not that familiar with.

The Note To Myself this morning in my journal has set my intentions for the week - Mindfulness, Measure & Weigh, No Alcohol.

emoticon

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
8/12/19 10:04 A

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Back from vacation and there was no wifi and very little cell service at camp this year! I'm not sure what was going on with their system but I did find that a tech-break was actually good for me. So....

Day 6, Protect your program

This is my all-time-favorite lesson!!! I do protect my program to the extent that when I'm planning meals or eating with others, "Protect your Program" has become a mantra that runs in the background of my thinking. I actually have to tune it out when I have a planned indulgence.

Like Gill I find that habits really help. I have three meals a day; on weekends I allow myself a planned snack or seconds of something I really enjoy.

Like Phyllis, I use "not right now" or "maybe later" and I too choose only the items I really love when there is too much food. Also if it turns out not to be as good as it looked....it stays on he plate.

I also plan my meals daily but I'm flexible so I CAN accept an offer to eat out and I check the restaurant out online to make my choices so that I don't have to look at the menu. Perusing the menu makes me want everything!

Protect your Plan?? YES!

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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PAULALALALA's Photo PAULALALALA Posts: 27,155
8/12/19 10:00 A

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High risk times: Anytime my schedule has been disrupted and I've had to make choices that are not what I would normally eat on my own. Times when I've been on call for others (such as hosting overnight company) and then I finally can sit back and unwind. Times when I'm low energy and can't seem to get a direction for the day going.

I can protect my program by making a plan for these times that involves writing down what I plan to eat and how I will fit my exercise in. Usually I'm protecting my program from myself, but I do use the "not right now" line in social occasions. When we are going out to eat, I try to steer it to places I know I can eat sensibly but still enjoy my selections. Usually Mexican and Italian are out (both of which I really love).

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
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THETROUT's Photo THETROUT Posts: 1,904
8/12/19 8:40 A

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Phyliss & Gill - Just wow! Phyliss, I so relate to the being home alone on a day when I have not exercised.
Usually others don't pressure me. I can put this into practice if we are invited to a friend's home to eat, but that has not happened in a long time. Love the line, "Not just yet . . ."
Upcoming high risk times:
(1) Labor Day weekend with friends - I suggested that we each bring our own breakfast, and that was agreeable to everyone. There will be healthy snacks. I can use the line and avoid desserts.
(2) Restaurant - Friends I did a favor for have decided that they need to take us out. I'm going to try to steer us in the direction of a restaurant that has a roasted vegetable healthy option.
(3) Upcoming lunch with a friend - use this line if dessert is there.
One thing today:
Plan the food for lunch at my house for Saturday when 2 friends are joining us.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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MAWMAW101's Photo MAWMAW101 Posts: 12,611
8/12/19 7:43 A

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Day #6 Protect Your Program
Most of the time my over-eating is done when I’m home alone and haven’t exercised all day!
I must not give in when something “sounds” good, I can always have it later or in most cases not at all.

I used the “ later” idea over the weekend as we celebrated hubby’s birthday and all our very large families were here to surprise him. I actually ate things I love and passed on the rest.

More of my time was spent talking to friends and family with a bottle of water in my hand instead of eating. We did not bring home any left-overs.
Having been through this book before let’s me see how far I’ve come in pleasing myself and knowing there will always be another opportunity for anything I pass up.

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,276
8/12/19 6:01 A

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This Day's lesson has really shown me how much progress I've made.

I used to be almost in tears over team meetings where the double-choc-chip cookies were on the table - it was almost painful to be in the room with them. I can now just look at them and think 'cookies - no thanks'!

It's amazing. There's no magic cure - all I can tell you is that I have worked through the 100 DWL book about 9 times now. CBT is not a quick fix - but it shifts your thoughts and behaviours so gradually you hardly notice.

I protect my program by:-

Planning - I have a notebook in the kitchen and plan three meals a day. I also write a shopping list.

Habit - Three meals a day works for me. Having an 'earlier, lighter, dinner' works for me. These are now habits.

Telling - I do let people know about my No S diet - over time most of the people who know me now know that I am a person who doesn't eat snacks, or chocolate, or drink fizzy drinks. I don't talk about weight.

Avoiding - I will take food with me if I think it's going to be difficult. I will decide not to join in with big events that revolve around copious amounts of food! I exercise control in the shops and avoid 'offers' which I know are dangerous for me. I have given gifts of sweets away.

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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JUNEPA's Photo JUNEPA Posts: 14,432
8/11/19 4:26 P

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Day 6 Protect your program

Not just yet, I'm going to wait a while.

A good response to food pushers.

But some of the examples are about eating tiny amounts rather than normal amounts. I am trying to normalize my eating, eat the right portions, eat nutritionally, and protect against too many calories and also against eating processed foods or foods with sugar and unhealthy fat.


A normal meal at family gatherings should be attainable, unless food pushers are trying to get you to eat more.

I say that, that's where I want to be, but at family or other social gatherings, I have a hard time eating normal amounts, I want to eat everything that is delicious, and of course there are a lot of offerings above and beyond what I need for a healthy and maintenance appropriate meal.

My strategy to protect my program is to stay within healthy portions. If I encounter food pushers, I will deflect them with either initially "Not just yet, I'm going to wait a while." or if the really are pushing "Why do you want me to eat that?"

Be prepared for overeating opportunities, be prepared to stick to healthy eating and protect your program.

I am going away Aug 12-19, being away from home will be a challenge to sticking to healthy eating and not overeating.

Later edit after reading other posts
Another high- risk time to eat off plan is when hosting because one wants to provides good tasting food in amounts that everyone is sure to have enough. I ate south western salad for a few days after I had guests, that is a healthy example. I also had leftover homemade pasta with homemade pesto when hosting, luckily DH was fine with eating those leftovers.

Protect your program
1 Every day - eat on plan
2 Going out - restaurants or social gatherings
3 Hosting
4 On holiday

All require different strategies

Edited by: JUNEPA at: 8/12/2019 (10:51)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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MOOMSHINE's Photo MOOMSHINE Posts: 1,285
8/10/19 9:57 P

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Protect your Program - at all Cost

Need to Protect my Program from myself as well as other people. . .myself can be pretty sneaky at convincing me that "this or that won't ruin my diet" - WRONG!

Gotta keep my guard up. 8-)

_______________
I am Auntie Em
Pacific Time


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OHANAMAMA's Photo OHANAMAMA Posts: 28,106
8/10/19 10:02 A

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Protect your program.

Had to do that yesterday.
At work they had a breakfast/baby shower for a co-worker.
There was great encouragement to eat. The choices were biscuits and gravy, a breakfast casserole and cupcakes. Being low carb/Keto, I did get a spoonful of the breakfast casserole, it looked like sausage, eggs, bacon, peppers, & onions.... first bite I realized were potatoes! Who puts potatoes in a breakfast casserole?! I never have, anyhow, I carried it to my office and had to throw it away, protecting my program. It was good, but I just couldn’t allow it.



~ Renee ~

Turn your magic on.


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AURA18's Photo AURA18 Posts: 11,090
5/5/19 9:09 A

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Day 6 "Protect your program during long, empty times such as evenings or weekends when it's easy to start looking for food." ~ Linda Spangle
Avoid Temptation with water in two cups (hot and cold) 3-4x = 6-8 cups/day.

~ Protecting nutrition & fitness program is getting easier. I buy healthy food at the markets and resist treats that are low in nutrients.
~ Protect myself from negative thoughts: deep breaths and other distractions
~ Protection from naysayers: smile & appreciate compliments but don't share details...simply say, "I watch what I eat and exercise."
emoticon Protecting heart, burning fat and strengthening muscles.
Cardio daily & ST 2-3x /week, be flexible but don't skip


Progress - big-40-gain Winter 2015, I came back stronger in 2016 with a better plan to reduce 80+ emoticon . Overcame another gain Autumn 2017. Creating my own version of Autoimmune Protocol & eliminating foods causing inflammation, cravings and digestion problems. Focus on what I can eat!

"Essential nutrients are those nutrients that are vital for your health, but they cannot be produced in your body, so you have to get them from foods or dietary supplements in order to be healthy. is.gd/Rk5VHz "
emoticon 1. water
emoticon 2. all vitamins - daily water-soluble C & B-complex
fat-soluble A, D, E and K2 (potassium)
emoticon 3. minerals - magnesium, selenium (brazil nut) emoticon iodine and sodium
emoticon 4. amino acids - 9 tiny proteins u.nu/d2oi u.nu/6vcw
emoticon 5. fatty acids - ALA and linoleic acid (LA)
Essential nutrients is.gd/b33MfZ vitamin D u.nu/srdn

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
TOPS-TORTOISE's Photo TOPS-TORTOISE Posts: 397
2/13/19 9:45 P

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Protect my plan;
I know I can’t depend on anyone else because nobody will ever care as much as I do. I feel like I have to keep my guard up constantly to protect my weight loss plan. Maybe after I have gained more self confidence I won’t feel that way so much.

Say not now, maybe later;
We have a food pusher in our house aka, my brother-in-law, or out-law some days. He always has a stash of candy and cookies or other sweet treats. I helped him make peanut butter cookies the other day. I only ate one, which I planned for in my calories for the day. A short time later he came around with another cookie and suggested I try another one because they are much better after they have cooled. I politely said no thanks, one was enough.

High risk times;
Sometimes I am my own worst enemy. One high risk time for me is in later in the evening while I’m watching TV. That’s when I get cravings for savory, salty and crunchy snacks. I need to work on my crochet project during those times. It’s helpful because my yarn gets crumbs on it and my hook gets greasy if I’m munching while crocheting. The holiday season is always a high risk time starting from Halloween to New Years Day. There are always candy and sweets around the house. If my brother-in-law offers me something I need to say maybe later. Another high risk time for me is going out to eat. It’s getting easier now that most restaurants have nutrition info available. I can plan what I will have so it fits into my calories for the day. My strategy for eating out is to have something I want but as soon as it comes to the table I ask for a take home box and immediately put half of my dinner in the box. That way I have something I enjoy, and another meal for another day. At the movie theatre I love to have popcorn and milk duds. I take a bite of popcorn and a milk dud and it’s like chewy caramel corn. It’s hard to resist the temptation when you smell the popcorn everywhere. The last time I went to a movie I put a sandwich size zip loc bag full of baby carrots in my purse to smuggle in and munch on those during the movie. It’s a good thing nobody said anything to me because I probably would have gone off on them. You don’t mess with a hormonal woman going through menopause.

One thing I did today;
After dinner I entertained the thought of having some of the dark chocolate ice cream that’s in the freezer and decided I really don’t want it that bad.


The difference between
a winner and a loser is
a 'hare'



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DSJB9999's Photo DSJB9999 Posts: 6,706
11/19/18 5:10 A

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Day 6, 100 days Protect your program

I agree with the idea that I need to review my plan and make any changes necessary to protect it further if anything needs changing!

I still do try to PROTECT MY PROGRAM especially at friend's houses.

Now I am working at home I do not purchase some items for my MiL that she likes if I can't ignore them such as peanut cookies and chocolate cornflake cakes.

I put biccy tin lids down, out of sight out of mind!


Edited by: DSJB9999 at: 11/19/2018 (05:11)
Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,276
11/12/18 4:46 A

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emoticon
yup, if it's not working - look at what you're doing and see what needs changing

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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2BDYNAMIC's Photo 2BDYNAMIC Posts: 60,378
11/11/18 11:52 A

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I really enjoyed reading this comment! emoticon Wanda.

Leader "Slightly Off the Wall" #1 humor team
Leader-"Small Goals and Commitment team'
Author of "It Happened at Dawn"



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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
11/11/18 11:44 A

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Protect your Program

This lesson spoke to me the first time I read it. At time I wasn't even really sure that there was a program...I wasn't working the program if I even knew what it was.

Slowly but surely I made changes and vowed not to give them up and as the small changes counted up.....voila...a program. I was staying with the diet plan I had chosen, staying within the calorie range that spark suggested for me, and learning to give and receive support from my teams and spark friends!

I did not lose weight quickly! Sometimes my plan just amounted to maintenance or (Horrors!) even small gains but I tried to get back on track quickly if I tripped and I learned that as the weight falls it becomes necessary to tweak the program again to stay in a losing level or even maintain.

Protect your program. Take a closer look at the program and at your actions if you aren't making progress. Set some new small goals and remind yourself why you are here. You almost cannot fail!!

Edited by: LIVINTODAY at: 11/11/2018 (11:44)
Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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2BDYNAMIC's Photo 2BDYNAMIC Posts: 60,378
11/10/18 7:46 P

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I also find it has gotten easier to protect my program. I desire healthy foods more than I do things that are non-beneficial. Lately I've been asking myself if I'm thinking about having a snack: " Is that dish of cottage cheese and Ritz crackers going to help the weight come off or what a handful of grapes work better?" .... And a tall glass of water. The more I practice, the easier it gets.

Leader "Slightly Off the Wall" #1 humor team
Leader-"Small Goals and Commitment team'
Author of "It Happened at Dawn"



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GOCALGAL's Photo GOCALGAL Posts: 5,176
11/10/18 7:09 P

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A simple but powerful lesson and phrase that I often repeat to myself. My last post still says it all. I continue to work hard practicing those listed strategies to protect my program. The more I protect and follow these strategies the better my results.

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

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

Winning is Not Quitting

DARIARN Posts: 67
11/10/18 5:59 P

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Protect my Program

I can be the one I have to protect my program against the most. Not bring home food that is not going to support my efforts. For example thinking I can "handle" having certain foods in house, that I wont overeat them. I have learned that is a lie, and I have to protect my program by recognizing my limits or weakness and not bring in problem foods.

I often struggle when I am visiting someone and they go to the trouble of baking for me especially(I am the only visitor) or if they stop by bakery just for me and want to see me eat whatever in the moment. Its hard not to feel like I am being rude by not eating whatever.
I have used, I am going to save this for after dinner and make a big fuss over how good it looks and how great they were(and they were) for thinking of me and then immediately wrapping up and putting by my purse. Unfortunately I then have to throw food out usually on way home as if its sugar, its gotta go.

I like Lindas deferral too, I am going to wait awhile....

Thanks all

FUNLOVEN's Photo FUNLOVEN Posts: 2,679
11/10/18 10:50 A

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Day #6 Protect Your Program

The first two sentences says it all for me:

NO ONE WILL EVER CARE AS MUCH ABOUT MY DIET PLAN AS I DO!

So it is my job to prevent people or events from pulling me off track. I can see that I am getting better at this. When people offer me food or drinks that I shouldn't have I don't have any trouble telling them - "No Thanks". And if they persist I tell them - "I have worked so hard to get this far I don't want to blow it now, but thanks for the offer".

Planning, Planning, Planning is still a top priority. I know in advance what my activities are going to be and so I plan my meals and food choices around them. I have also been trying to make sure that there is some kind of activity planned around the foods/meals as a means of distraction.

I did skip right over the last part that Gill mentioned about long, empty times such as evenings or weekends. I need to remember that I can be my own worst enemy during times like that.

3 high risk events coming up for me are:

1. Tomorrow is a Thanksgiving Dinner Buffet following a meeting with our motorcycle group.
PLAN - only one plate of the healthiest foods available (I'm bringing turkey).

2. Monday is our monthly Garden Club meeting where lunch is served and rarely healthy.
PLAN - no deserts.

3. Monday night I have another meeting with our Holiday Party Planning Committee and each meeting has involved tons of snacks so I don't see why this meeting will be any different.
PLAN - eat dinner before I go.

To reinforce my determination today I will stick to my food plan and get 10 minutes of walking done in between taking the GKs to a movie and working on school art projects.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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PAULALALALA's Photo PAULALALALA Posts: 27,155
11/10/18 9:39 A

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Another great lesson. Just read my previous post and it still holds true. emoticon Again, I can relate to so much that has been shared in all the posts. It strikes me that as I've grown older, and sadly, lost much of my family (MIL, Mother) my main need of protection is from myself. DH has always been supportive.

My highest risk time continues to be late evening snacking. Will continue to work on this.

An observation is that since I've been at or near maintenance for quite some time, I've noticed people are a lot less likely to push food or give me diet advice. Maybe I've just gotten better at defending myself. emoticon

Love the "Desire" "Avoid" sign -- SO true!

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,893
11/10/18 8:43 A

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Another powerful lesson for me. "not just yet . . . maybe in a little while' Great ideas. It also comes down to me accepting that it's OK to put myself first sometimes. "I" know I should eat that pie, cake, french fries (whatever) and if I choose not to - then that's fine. It's my choice. It's what I want.

Making that choice/decision isn't always easy. While I know what's best for me, I don't always follow my heart. Kind of goes back to yesterday's lesson too. Journaling is so important to me.

Babs
SW Illinois - CST


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,276
11/10/18 6:14 A

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I have so many notes written on this Day in my book! The word that stands out for me most is 'AVOID'! It means moving in the opposite direction from my desire!



Edited by: SWEETENUFGILL at: 11/10/2018 (06:14)
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
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AURA18's Photo AURA18 Posts: 11,090
6/20/18 4:33 P

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Edited by: AURA18 at: 5/5/2019 (09:09)
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3/15/18 7:44 P

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No one ... I mean NO one ... can force you to eat.

I spent the last week with my BFF and her sister in law. Sooo many times I heard these two "support" each other's over eating.

I am Fiercely Determined to stay on program ... I'm the only one who can do it for ME.
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GLORIAZ's Photo GLORIAZ Posts: 1,326
3/12/18 7:28 A

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Morning!

Love these posts.......very encouraging........we moved this past weekend, so I have been very busy and will be all week so I haven’t been posting, but I have been mindful and trying to eat healthy even though I haven’t been cooking as usual. However, lots of exercise emoticon

Here’s to a healthy satisfying week! Gloria

One day at a time!


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DSJB9999's Photo DSJB9999 Posts: 6,706
3/11/18 3:17 P

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Day 6, 100 days Protect your program

Istill do try to PROTECT MY PROGRAM especially at friend's houses.
Sometimes I do say "Not now maybe later" but I am more likely to say "I don't really like it" or "I am full" rather than disappoint someone by turning it down!

Now I am working at home I have to be even more vigilant and have the 'Not now maybe later' answers for my MiL!

I put biccy tin lids down, out of sight out of mind!

I haven't had another cereal bar since writing my 100 day ideas down in my pink book! In this 'I Protect my Program' each time I open a cupboard with cereal bars boxes in emoticon emoticon


Donna
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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
3/11/18 10:38 A

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Day 6, Protect your program

Well - unless you have a really impressive group of supporters - NO one else will if you don't!
Protecting your program is immensely important to success at weight loss and healthy living.

I think it is great that we come to Spark on our own, learn by doing, find what will work for us and then......we have created our own program. We chart our course and we need to stay on course protecting our program.

There are a lot of pitfalls. Some of them are human. People who don't want us to change; people who want to judge the program we have chosen; people who test us to see if we are really serious; people who send us negative vibes and just expect us to fail. They are friends and loved ones....just misguided in thinking they know what is best for us.

I do best when I get on Spark everyday to give and receive support, get new tips, and take advantage of the opportunity to track food and exercise and meet up with friends on the same path.

Maybe I've been lucky but I haven't met critics on Spark; I haven't met food pushers; and although I've met a few couch potatoes (and I was one), they are working hard to stay off the couch more and more just as I did.

Paula - I liked that story too! Eating out is hard for me! I try to have a plan and obviously you had one too! YAY you!

Maria - I enjoy wine so much but now I have developed a sensitivity to Nitrites that keeps me from drinking it at all. My rosacea flares up horribly after only one glass of either red or white.
Keeps me from the wine pushers though! I used to happily give in to them. LOL

Wanda

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Forgive Everyone.
Life is not fair, but it is good.

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,276
3/11/18 12:39 A

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On that eating out story!
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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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PAULALALALA's Photo PAULALALALA Posts: 27,155
3/10/18 9:01 P

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Wow! Just did the first post on top toggle and read for awhile. Great reading, and I could relate so much to the posts.

"Don't discuss your "diet"" - OH MY! Is this so true!
My experience with friends and loved ones is that either they want to sabotage your efforts, OR ....just as bad in my opinion...jump in and be your "coach" and "help" you keep track of what you're choosing to eat, and give advice about the plan you've decided to follow and other plans they might think are better.

What I also learned is that most people (especially at a party or large gathering) are very incurious about what you're putting into your mouth if you just don't advertise that you're trying to eat healthy. If I get handed a plate of dessert I didn't ask for, I've even walked around with it a bit, then set it down in it's pristine condition on the table near where it was served from. Someone else has always taken it.

.
Do something else.
Working on this one. "Long Empty Times" are tough for me. Usually in the afternoon, and that's why I try to plan as many afternoon Y classes at this time as I can.

Today was out of the ordinary Saturday for us because we had two groups converge from out-of-town that were getting together for spring break. We were invited to participate in the museum trip and eating out. When we did eat out after it all I noticed most of the group going for comfort food items on the menu. Mac and cheese, fries, gourmet styled hamburgers, quesos and chips. I was pretty hungry, but kept my wits about me and ordered the grilled catfish served on rice, Caesar salad, and mixed veggies. It was a delicious and beautifully presented meal, and was actually less costly than the options others ordered. Since one of the guests picked up the whole tab, I was glad DH and I came in under the others on our selections. emoticon also others ordered these way overpriced margaritas etc. and I just got water with lemon...no charge.

Funny how sometimes eating healthy can cost more than eating junky stuff, but other times it can actually cost less. emoticon emoticon emoticon emoticon emoticon

Edited by: PAULALALALA at: 11/10/2018 (09:21)
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,312
3/10/18 7:27 P

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1. Track
2. Do thought work daily. What was I thinking when I felt xx? Is that thought justified? Is it what I want to think? Am I being fair to myself?



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MAWMAW101's Photo MAWMAW101 Posts: 12,611
3/10/18 11:44 A

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Day #6 Protect Your Program
Being retired means that I usually need to “protect my program from myself”!

With this book, I began to understand my pattern of lifetime yo-yo dieting.
This lesson is one of the main ones for me to remember because most of the time my over-eating is done when I’m home alone and haven’t exercised all day!

I need to not give in when something “sounds” good but I don’t really need at the time.
I can always have it later or in most cases not at all. This time I will write it down and see if it helps to decide to “have it later”.
I need to reward myself with non-food things.
emoticon Maybe I’ll write my non-food reward next to the tempting food and decide which I will be happier with!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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ITZ_SUE's Photo ITZ_SUE Posts: 2,170
3/10/18 10:44 A

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Carrying lemon water with me everywhere I go .. I try to drink more water when I'm tempted to snack.

The will of God will not take you where the grace of God will not protect you.


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GOCALGAL's Photo GOCALGAL Posts: 5,176
3/10/18 9:29 A

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Just revisiting my last post on this essential lesson. I continue to work hard practicing strategies to protect my program. These are my long term:

Bring a veggie tray to parties and get togethers.
Carry and drink water.
Tea or water first before non-meal food
Allow myself some high calorie chips or treats but stay aware and remind myself how hard it is undo over-indulging.
Move as much as I can by helping with set up and clean up.
Carry almonds in my purse.
At home, No eating after 7 PM
Regular exercise~getting up and adding steps throughout slow days
I continue to tweak my step and activity goals.

SP and "The 100 DWL" has taught me how to circumvent most food pushers but I still need to work harder on the one in my head telling me it's okay to snack especially when I have been extra active and can convince myself that it is okay.

Funloven, so glad you mentioned the alcohol. I try hard to restrict alcohol for the same reasons and now realize food pushers can be "wine pushers". It's then very easy to have unplanned food. I have identified them in my head and will be much more aware of yet another pitfall to maintenance/weight loss. emoticon emoticon



Maria ~ So. Cal. ~ Pacific Time Zone
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FUNLOVEN's Photo FUNLOVEN Posts: 2,679
3/10/18 8:22 A

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My calendar is full of social outings during the week having lunch with girlfriends and every weekend with my DH and other couples. All of these outings revolve around food and alcohol!

I have been thinking about this a lot lately. How empty my wine calories are. How alcohol only seems to lead to having the munchies which leads to me eating unplanned food. I am learning to truly internalize the fact that if I want to get this weight off of me I have got to stop these habits. What I have come to accept is that I am ever going to stop drinking altogether. That I will always have a drink of some kind during "special" occasions. That ever social outing is NOT a special occasion!

I followed this us last night when my DH and I sent out for dinner followed by a movie. It is Lent and we usually visit a particular restaurant at least once during this time because we love their perch. So we have a history of what we normally order when we go there. This time, however, I passed on the before dinner drink. I ordered boiled shrimp instead of the breaded & fried perch, I only ate half of the baked potato. emoticon Believe me that even with these concessions I discovered that the calories still added up to quite a bit, but it is the positive behaviors that were the reward and will be life sustaining.

emoticon

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CD13384562 Posts: 7,356
3/10/18 8:20 A

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My program allows a lot of leaway, but for me I know if I have one sweet, I will have more than one, so sometimes it's best for me to not have any at all.

GLORIAZ's Photo GLORIAZ Posts: 1,326
3/10/18 7:44 A

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Protect your program........I’m retired so I don’t have fellow employees bringing sweets to work, but I guess I have to protect myself from myself! My husband returns from work at 6:00 or later, so we have a late dinner. However, my problem is between lunch and dinner, so I’ll tell myself to wait awhile. Trying the No S diet, so no snacks emoticon

One day at a time!


Gloria.
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (194,284)
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3/10/18 6:01 A

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My program needs a lot of protection from peer pressure and emotional eating. Delaying it is a great idea and I use it often at work. There are a lot of staff breakfasts and I am invited by many people. I usually say "I will stop by soon" then make myself so busy that I run out of time.

I also picture everyone touching everything and with all of the illness around....ew.

My most challenging time is after work, after dinner and Fridays. After dinner I can brush my teeth to protect my program. After work if I truly am hungry I will have a small orange or a small cup of milk.

Fridays are the most challenging. It the celebration of the end of the work week. Time to let go of work stress. More often than not my program is not protected. I have chocolate or another dessert. Yes this happened yesterday.

BTW I have removed the tempting chocolate. With kids I do not have a "clean" house, but I can make things less accessible.

Edited by: MINDFUL-C at: 3/10/2018 (06:33)
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CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,307
11/13/17 12:51 P

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Protect your program. Don't let others pressure you to eat what you should not. Avoid tempting situations. High risk events for me are: eating out, pot luck meals, meals prepared by others. Since I teach school, it is also kids selling food items.

Cheri from Georgia
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AMYBELLES's Photo AMYBELLES Posts: 13,670
11/12/17 4:18 P

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I read this and did the assignment yesterday in my mind - just now getting to post it.

Protecting my program is very, very important, so I don’t get derailed, which is very easy to do, especially with holidays coming up! I also tend to be a follower, so if others are eating, I usually do, too!

Here are my biggest high-risk times or events:

1. Night time when I am sitting around at home. I need to become more active so I don’t think about snacking.
2. Social events and parties - on a weekly basis, I go to play games and cards 2-3 times a week, at someone’s house or a rec center, where they have a buffet of snacks available. Each time is at night, my weakest time. I need to make sure I do not go there hungry, by eating a healthy dinner beforehand. It’s very difficult to not have anything, so I will decide to stay away from sweets and take raw veggies and fruit, which they always have.
3. My dh who is a food pusher at times. He will offer me something he is having, or since he cooks a lot of meals, he might question why I didn’t finish everything on my plate (didn’t I like it?) This is probably the toughest one!

Today I did a great thing when dh, ds and I went out to lunch. I ordered a salad and they both had burgers with sides of fries and onion petals. I originally thought to myself that I would have one of both, but knew it was better to pass. My small cobb salad was filling and enjoyable. They both offered to share, of course, and I just said, No thanks! Yay me! emoticon

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,276
11/12/17 3:52 A

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This is one of my most important days in the book too - I have notes all over the pages!

I don't think much has changed from last time.

1. I AVOID situations which I know will be challenging. If it can't be avoided, I plan in advance how I'm going to handle it. An example of this is that I took a little pack of 3 dates stuffed with a tiny bit of peanut butter and a sprinkle of cocoa powder with me to an activity where I knew there was going to be coffee and cakes. I ate my special dates and felt OK about not having cake!

As well as learning that people really will not notice if I don't eat much at a buffet/bring and share/party table, I've also learned that people are usually OK with me saying 'no, thank you' to offered foods that I don't want to eat.

2. DON'T TALK ABOUT IT - I don't talk about it, unless people ask, and then I keep it very brief = I have to stick to three meals a day, no snacks, otherwise I put on weight very easily.

3. EMPTY TIME - I am prone to looking for extra things to eat when I'm at work - at home I seem to be OK. At work I use drinks to plug the 'empty times' and also I try to plan my eating times to be evenly spaced through my shift, so I'm less likely to be left feeling vulnerable around food.

Three high-risk times for me are: long work shifts and other people's snacks laying around; large amounts, eg big tins of biscuits, chocs, crackers; gifts of food.

My control-measures for long work shifts are to make sure I take enough food for my meals, take drink-making supplies that will amuse me - like hot chocolate for late evenings! I also now carry a Brita filter water bottle, which has made drinking water at work more enjoyable!

Control measures for (stealing!) other people's food is to have enough of my own so that I don't feel tempted!

Control measure for gifts of food are to train people who know me not to give me sweets and chocolate etc - most people know I'm a food weirdo and are so confused they don't know what I do/don't eat, so they're more likely to give me socks or a t-towel - much more useful!





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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,276
11/12/17 12:57 A

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Sue, on our Team page, below the Lessons Forum, there is one called 'reports' where you can start a personal journal. Take a look at some to get the idea. To set up your own, you need to cli k on the button that says 'create a new topic' then give it a name (like Sue's 100 days).

Edited by: SWEETENUFGILL at: 11/12/2017 (00:59)
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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AURA18's Photo AURA18 Posts: 11,090
11/11/17 11:20 P

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Edited by: AURA18 at: 11/10/2018 (06:19)
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GOCALGAL's Photo GOCALGAL Posts: 5,176
11/11/17 6:02 P

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This lesson is so vital that I continue to work hard practicing strategies to protect my program These are my long term:

Bring a veggie tray to parties and get togethers.
Carry and drink water.
Allow myself some high calorie chips or treats but stay aware and remind myself how hard it is undo over-indulging.
Move as much as I can by helping with set up and clean up.
Carry almonds in my purse.
At home, No eating after 7 PM
Regular exercise

Last year's holiday gain was less than the year before and this year the goal is no gain.
To help accomplish this I have added the goal of more steps and increased activity. I will continue to read and re read last year's post holiday notes to remind myself of pitfalls from past years such as "do not eat holiday goodies except on special designated days, complete deprivation does not work for me, bring home only healthy leftovers... "

SP and "The 100 DWL" has taught me how to circumvent most food pushers but I need to work harder on the one in my head telling me it's okay to snack at night which is my highest risk time. emoticon

Today, to protect my program, I will once again gently remind DH how hard it is when he snacks in front of me. emoticon emoticon emoticon




Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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DSJB9999's Photo DSJB9999 Posts: 6,706
11/11/17 4:05 P

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I still do try to PROTECT MY PROGRAM especially at friend's houses.
Sometimes I do say "Not now maybe later" but I am more likely to say "I don't really like it" or "I am full" rather than disappoint someone by turning it down!
I put biccy tin lids down, out of sight out of mind!

I like Focusonme's idea of starting the food day later in the day sometimes especially when my dh is deciding what we are having for our main meal! Thanks. emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
LIVINTODAY's Photo LIVINTODAY Posts: 9,354
11/11/17 11:27 A

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Sue, it is No Sweets, No Seconds, No Snacks "except" on S days (Saturday and Sunday) and Special days. It really does help to keep me on track. My husband, though, points out that Tuesday, Wednesday, and Thursdays also have an S. LOL

You can read about it on the website; everything is there, no cost.
www.nosdiet.com

One thing about sweets, he is not talking about sugar in your coffee or as an ingredient in all foods....he is talking about things that are SWEET; things you eat because they are SWEET....desserts, candy, baked goods, etc.

Edited by: LIVINTODAY at: 11/11/2017 (11:30)
Wanda

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Forgive Everyone.
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MAWMAW101's Photo MAWMAW101 Posts: 12,611
11/11/17 11:18 A

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Day #6 Protect Your Program
emoticon Nobody can do this for you. They can make it easier or harder for you but your really on your own when faced with all the food pushers and easy access to food, especially for the next two months!
emoticon Sometimes I need to “protect my program from myself”!
With this book, I began to understand my pattern of lifetime yo-yo dieting.
This lesson is one of the main ones for me to remember because most of the time, since I’m retired, my over-eating is done when I’m home alone and haven’t exercised all day!

I need to not give in when something “sounds” good but I don’t really need at the time.
I can always have it later or in most cases not at all.
I need to reward myself with non-food things.
emoticon Today I’m getting a massage as reward for being on track with my 5% goals

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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FUNLOVEN's Photo FUNLOVEN Posts: 2,679
11/11/17 11:05 A

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Spangler is absolutely right! No one cares more about YOU and your PLAN than YOU do! That is just the way life is. Despite knowing this I have a horrible time protecting my plan. I let all kinds of people and events interfere. I am indeed an emotional eater and I apparently hate to say no to people or disappoint them. This is another subject all on its own, but conquering my emotional responses is one of my biggest goals to achieve. I have a Spark friend who always says something along the lines of : Change Your Mind, The Rest Will Follow!

I mentioned a couple days ago that I had a planning meeting to attend at a restaurant which I feared was going to be an emotional challenge for me. I stuck to my eating plan which happened to include, I discovered, watching 6 other people eat desert!

Last night I attended an event that included appetizers along with beer & wine sampling from 2 local businesses. I stuck to my plan to eat dinner before I went. I did do sampling of the beer and wine and cleared my palate with a few oyster crackers in between (which I hadn't calculated into my plan before hand). I surveyed the 2 long tables of appetizers and found that none of it looked appealing to me except for the Deviled Eggs. I need to note this in my Journal as Linda recommended for our assignment from yesterday. I sat at our table and watched everyone else eat their plates full of appetizers and only had a sprinkling of regret that I wasn't having any. I did get a bit anxious during the end of the evening for some reason and went back to the appetizer table and got a small sample of mixed nuts which I ate one at a time - there is something about that hand to mouth behavior that I find I struggle with.

Overall these past two nights have been NSV for me and reinforce my motivation to succeed!

Tonight we are having friends for dinner. My meal plan is healthy, but evenings like this always include lots of wine. Not tonight! I have my plan all set in my head.

Slendermama - I really liked how you described your cravings/desires as physiological instead of psychological. I'm rather jealous that you are not an emotional eater. You give me something to aspire to! Also, you description of smelling warm toast made me chuckle as I could clearly relate. Buttered popcorn is another irresistible smell!

Wanda - Would you please refresh my memory about the No S diet. I think it is no Sweets, no Seconds, no Snacks. Is that correct?

Focusonme - Dinner for breakfast - that is an interesting idea and I'm glad it is working for you! We are frequently told that we are always suppose to eat breakfast and that for optimal conditions it should be within 1-2 hours of waking up. I have always struggled with this. I just do not like to eat breakfast that early. I have a Spark friend that doesn't eat breakfast until around 11 a.m. and that works great for her which was encouraging to me. Maybe your Dinner for Breakfast will encourage someone to search outside their box.

Gill - I got it now! Thanks. Can you tell me a bit about what a Report Thread is?

The w/e is here. Lets SPARKLE!

Sue

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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
11/11/17 10:29 A

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I think that is an emoticon solution. Sometimes I have the same problem only I cause it by going off plan at dinner. I'm making the switch too!

Wanda

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Forgive Everyone.
Life is not fair, but it is good.

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CD13384562 Posts: 7,356
11/11/17 9:55 A

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Day 6 Protect my program

I was having difficulty at first with my reentry to healthy eating as I had no control over what was going to be for dinner. I work full time, my love is retired and handles dinner on week nights. I would ask in the morning "What is planned for dinner?" and sometimes there would be a plan and most times not.

Then the planned dinners often would turn into something else.

Finally I realized that 24 hours is a day no matter what time it starts. I now protect my program by starting my day with dinner and then ending it with lunch the next day. This allows me to tweak at breakfast or lunch if I need to make up for something heavier from dinner the night before.

I made this switch about a month ago, it's working well!


LIVINTODAY's Photo LIVINTODAY Posts: 9,354
11/11/17 8:19 A

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Day 6, Protect your Program

This is one of my top days in the book. Protect YOUR program; it is important. There are dozens of things, food, people, events...that can trip you up and sometimes even throw you off track for a long time or make you give up. Think about your goals every day; plan your meals and exercise, tracking is part of my program, I only lose when I am tracking and exercising; No S is part of my program...it keeps me from constantly obsessing about portions and snacking.

If I want to stay healthy, I actually need to work my program daily. If I slip up, I recognize it and make a course correction.

exercise today - arm exercise - I'm babysitting Theo!

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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Gill, thank you for your insight into day 5. That anecdote about washing a spoon with lemon curd on it and thinking about lemon curd for days afterwards really resonated with me. At my work they have toasters in the kitchenette and people toast bread all morning and slather it with butter. The smells waft down the corridors and into every nook and cranny . Buttered toast. No wonder I dream in toast. emoticon

This leads nicely into protect my program.

Edited by: SLENDERMAMA1 at: 11/11/2017 (07:04)
you don't have to see the whole staircase. Just take the first step.


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11/11/17 3:58 A

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I know that there are things I need to do to protect my program, including working on greater awareness of the fact that this is something I need to do, and keep doing. Whether it's using things like saying I'll wait, or starting with drinking water while out to have time to look through menu options with the initial thirst taken away (so that milkshakes won't be as tempting) or finding other strategies.

I've used the waiting line in one circumstance where it backfired because the person I was using it on was wanting to eat so, so was waiting themselves and kept waiting on me even though I was saying go ahead I might have some later etc.

I think letting people know you are eating healthier is something that can be said to some people (although I know with some people that can backfire in different ways) and it's also something a lot of people these days seem to be doing themselves or wanting to be doing; it may just depend on who you are with and the circumstances.

Work is a hard environment for me lately with morning tea time. There used to be less food around but more recently it seems to have exploded with sweet calorie dense foods. I don't actually need a snack at that time or I'd use the option of bringing in a healthier option, it's more just not giving in to the food on offer. Need to think about this one some more as far as protecting my program, most days it's fine and I've been ok so far but I'm sure emotions play in to protection levels as well which is where my guard needs to be up more.

Edited by: JOYLARK at: 11/11/2017 (04:03)
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Edited by: AURA18 at: 11/11/2017 (23:12)
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Protect My Program. Daily rich desserts in the place I live are terribly hard to resist. I have done things to encourage them to offer healthier desserts but honestly, it has not really worked. I talked with my counselor. She had some ideas.

Ask friends here, who are interested in lighter foods, to sit together maybe once a week to encourage each other and get he kitchen staff to recognize some people do want healthier foods, especially healthier desserts. I am imagining a table with a sign that says , sit here if you are interested in healthier desserts. Four people fit at one of their tables. But I have seen 2 tables put together occasionally for designated occasions. Some families come and want to sit together. Maybe I could ask for that once a week for our "lighter dessert" friends????? emoticon But my friends might be embarrassed to do this. Hmmm... gotta think on this.

Honestly, the rich desserts don't taste any better to me than lighter desserts. I succumbed yesterday to a "banana split." It was AWFUL! But I ate it. It had one slice of banana!!! And no ice cream at all!! Our whole table of 4 ordered it and we were all very disappointed. Instead of ice cream it had some sweet white stuff. ANd then on top of it all was not real whipped cream, but some other very sweet white stuff. I stupidly ate it! emoticon People at my table ate parts of it and left parts on their plates. I did not understand but one person left the fruit! HUH???

I was weak and succumbed . I should have done something different. If we don't like what they bring us, we can actually send it back!!! emoticon We pay for food in our monthly "rent." People do occasionally send things back and get something different. I have never had the courage to do that.

Lots of people ordered that "banana split." But I noticed most people hated it. It was not to be a banana split at all!!! emoticon

Food is included in our monthly rent-which is quite high. I have not been at all successful getting healthier desserts offered. Desserts are served DAILY!!! And they are very tempting.

My counselor has been talking to me about how I can view this meal ordering. She eats NO ANIMAL PRODUCTS AT ALL! Wow! emoticon And she is rail thin. That approach is way too strict for me. I think it is pretty ridiculous actually. But she does offer me suggestions on handling my own food choices.

So, right now, I am working on getting healthier desserts served to me. I also often do not order the main meal offered but get dinner salads or get baked fish on Fridays when the "fish fry" is served weekly.

I do pretty well for the meal. But this dessert problem is ongoing. I am paying for meals-- $500 per month is automatically included in my rent---- and another $500 per month is added for my husbands meals!! emoticon emoticon Insane. Right???? So, I am not about to go shopping for much food for us.


chris




I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
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Protect ourselves, our "program". Take care of our bodies! We are worth it!

I am watching my MIL fall apart because she did not treat her body well. So sad. Don't smoke!

Feed your body what it needs!

C

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Reached my WW goal on 1/26/2020 :)

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This is awesome, Wanda! Thank you - you are SO right!
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"Protect your program by hanging on to the things that are good for you. If you are just beginning the healthy journey and you have made only a few small changes - Protect them! Your program may still be developing but protect each bit that you have created and add to it. You will find that you can create the program that works for you. I did! Thanks to SparkPeople, the 100 Days Team, and all my teams and spark friends."
emoticon


Gill

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I do try to PROTECT MY PROGRAM especially at friend's houses or in the Staff Room at work. Sometimes I do say "Not now maybe later" but I am more likely to say "I don't really like it" or "I am full" rather than disappoint someone by turning it down!
I put biccy tin lids down, out of sight out of mind! emoticon

I sometimes have taken treats home from school thinking my dd would like that but have been tempted and succumbed before I saw her so now I PMP by not taking anything! emoticon


Donna
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I have certainly learned to "protect my plan" the last few years... otherwise I get too much unsolicited advice on how I SHOULD be eating. Now, I'm just super vague if someone asks. haha

I've gotten much better at avoiding temptation as well. If it's someone's bday, I tell them HBD and then head out to make a phone call. Anything to get away. :) Luckily my job doesn't do too many potlucks anymore, so that's not too big of a deal like it was in the past.

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Day 6, Protect your program

I am pretty good at this. I think I quickly recognize the threats to my program and I am no longer blasé about them. Food pushers? NO! Skipping meals? NO! Sweets only on weekends and special events. OOPS! Slipped up? Make it up at the next meal or definitely the next day. No excuses!

It took me awhile to realize that protecting my program was protecting my health, protecting the people I care for and those who care for me. Being healthy is so awesome that I just cannot and WILL NOT GO BACKWARDS!

Protect your program by hanging on to the things that are good for you. If you are just beginning the healthy journey and you have made only a few small changes - Protect them! Your program may still be developing but protect each bit that you have created and add to it. You will find that you can create the program that works for you. I did! Thanks to SparkPeople, the 100 Days Team, and all my teams and spark friends.

Day 6/100 Strength exercise - SparkTV Everyday workout 25 minutes

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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The first time I read this lesson, I was still working and in a workplace with endless food days and teas, I found that "most people never notice you didn’t eat" was indeed true. I was the person from whom I had to protect my program.

Chris - I love your pics of your doc and counselor! That's a great technique!



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I've learnt a lot from this lesson, and have notes all over the pages!

1. AVOID situations which I know will be challenging. If it can't be avoided, I plan in advance how I'm going to handle it. Two examples: when staying with my son's family they ordered a pizza delivery in the evening - I chose a small size, thin crust, with lots of veggies and very little cheese; at a regular discussion group I go to, we always have coffee - and I always say 'not for me thanks' to the cakes and biscuits; I also leave before they suggest going out for lunch together.

I've definitely learnt that no-one will notice if I don't eat at a buffet/bring-and-share kind of event. I've also gained great insights from watching what slim people do in these situation.


2. DON'T TALK ABOUT IT - I don't talk about it, unless people ask, and then I keep it very brief = I have to stick to three meals a day, no snacks, otherwise I put on weight very easily.

3. EMPTY TIME - I am prone to looking for extra things to eat when I'm at work - at home I seem to be OK. I think this is because I use 'menu plans' and 'point of purchase' as controls, ie I only buy and eat what I've planned to eat.

Three high-risk times for me are: long work shifts and other people's snacks laying around; large amounts, eg big tins of biscuits, chocs, crackers; gifts of food.

My controls are: For long work shifts I take a hot chocolate mixture to make up when I feel very snacky. For the big tins of sweets etc, I just have to tell myself 'NO' - I will throw them away if I can! For gifts - hmm, well, I guess I have to decide whether to eat it in a controlled way, or re-gift it, or throw it away.

Gill

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

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DAY 6-Protect Your Program

Evenings --every evening-- is definitely my worst time for controlling my food.

At least 4 years ago, I started a team about Evening Eating here on SP. It is going strong. But , I, the founder, still has not managed to control my evening eating. emoticon

In general when I want food--I eat it. Ridiculous! I obviously do not need that much food!

So, I am hoping this 100 DAY program will force me to focus on not eating when I want something.

What can I do to stop? Hmmm.. I have many different signs emoticon all over the house and especially right in front of me near my computer.

The one sign that made the biggest impact was side by side colored photos of my counselor and my doctor. I am a bit embarrassed to eat "in front" of them! emoticon


I am in the process of taking some of the signs (labels really) and move them to more prominent places. Like putting one right on my little kitchen timer. emoticon

Maybe an electric shock emoticon emoticon emoticon device every time I want to eat would work. Got one???

chris

I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
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7/6/17 5:53 A

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Day #6 Protect Your Program
Since most of my friends now know what I usually eat or don't eat they are very good about not making too many comments.
It's still not easy when I'm at a dinner where very few or no veggies or plain dishes are served. I find it easier to leave items on the plate than to not fix a plate.

I do need to remind myself "not to discuss my diet". It is often a subject that I'm sure I offer too much advice about.
High risk times are new restaurants where I'm not familiar with the menu; family dinners; being too tired to cook; and cleaning up after meals.
Most of the time I have absolutely no good reason not to stick to my plan!

Edited by: MAWMAW101 at: 7/6/2017 (05:56)
Phyllis ~~
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I Looked back at my last entry for this (Jan 2015- Where does time go?!), which referred to an area of difficulty for me at that time. This was the tendency of my dear hubby to 'treat' me with cakes, sweets, ices etc.

To be honest, the food does keep coming in. Hubby has a sweet tooth and a family history of food treats.However, there is a higher percentage of being asked what I would like, which gives me a better choice or an opt-out.

I've got skilled at 'saving it for later' (which means my skinny son with hollow legs will gladly help Mom out) and, because we have discussed this, Bless the man, I get a lot of flowers!

My personal distraction techniques will be sewing, crafting or something handy for the voids in the evening, when I tend to drift towards the kitchen.

Edited by: DI_NAMIC at: 7/6/2017 (03:11)
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day 6 posted today

Leslie Knudson
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goal accomplished. Shared on blog marked day 6.

I shall take this mountain


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Protect Your Program at all cost

~ Watch for chances to respond to food invitations by using the line, "Not just yet; I'm going to wait a little while." I can see this working: to tell myself as well, and delay indulgence in temptation.

~ Identify at least 3 high-risk times or events such as family gatherings or quiet weekends. In your notebook, write down how you'll protect your diet program during each of these.
High risk for me is:
1 'movie time' especially if those around me are noisily crunching away
I decide ahead of time if I have any budget for a little air-popped popcorn and if so I will stick with that
2 treats in the break room at work (we have some fabulous bakers)
I stay out of the break room during these times or tell myself the treats are for others not for me, this creates mental distance/separation between me and the food which disappears around here pretty fast so not a problem very long, TG.
3 post-confrontation or when angry
Best - go for a brisk walk outside, 2nd - do some brisk walking inside, preferably with stairs and not through kitchen 3rd - deep breathing and counting

~ Do at least one thing today that reinforces your determination to protect your program at all costs.
I have written this post, reminding myself of all the options and strategies that I already have in my ready-bag. I practiced staying out of the break room and telling people I don't like cheesecake ( I genuinely don't, usually, but this one is uniquely different; I did have a taste yesterday, one small bite. Today I just stayed away).

Keep up the great work.

Peace and Care


Life is too short to have a bad day.


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Ugh...I am my own worst enemy here.

Need to figure this out.

you don't have to see the whole staircase. Just take the first step.


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3/7/17 7:10 A

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Day 6 - Protect your program

I too am my biggest problem on this one .. I need to have healthy choices on hand and prepare healthy choices for me to be healthy. I can be my worst enemy.


The will of God will not take you where the grace of God will not protect you.


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day 6 - Protect your program

Still need to implement these ideas. I usually don't have too many problems with other people - it's my own mind I must battle. I talk myself out of staying on program because I don't want to be different, I'm tired, I'm hungry, etc. I will be telling myself to "wait just a little bit longer" and then looking for other things to distract me from eating.

Naomi
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3/6/17 7:51 P

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Day 6 Protect your program--- emoticon

Edited by: AURA18 at: 7/8/2017 (14:39)
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I don’t have too many issues with food pushers. My “no thank you, looks awesome” usually does the trick.

Protect My Program … has evolved into ME making sure I have on hand the foods I want/need to ensure that I stay on my track. I plan in writing the evening before the next day’s food.

So … it’s ME protecting my program.


Cat

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it's about learning how to dance in the rain.


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3/6/17 11:08 A

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Day 6 Protect your program

I've done this "not just yet" before. I will continue to do it. I've gotten some strange looks and comments. "You've got to eat something" "Don't you like the food?" I just say, "I'll eat when I feel more hungry" And then no one even knows if I ate or not.

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Protect Your Plan - This is SO important because it is so easy to let a special day run over into a week or month long feast. In the same way, a break from exercise can stretch into weeks instead of a few days. They say it takes only 6 weeks to create a habit..if so, why can I dump a good habit I have worked on for years in just a few days! My goodness! I used to slide back into the abyss so easily.

Finally I can now say that I do protect my plan. I can catch myself quickly when the slide begins; it may not be easy but I scramble and claw my way back to the plan, restart good choices and tracking, begin exercising again, whatever is necessary to put the plan back in place.

I know how much healthier I am than I was years ago and I want to stay healthy, active, and independent for a long time.

Strength for Day 6 - Spark TV - Strength Training for Beginners: Lunges and Dips - DONE!



Wanda

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Day 6 - Protect Your Program No Matter What

Since I don’t go to many social events where food is offered “food pushers” aren’t much of a problem for me. Sometimes my MIL will offer me treats when I am at her house but I just tell her I ate recently. She does sometimes want to stop for lunch when we are out together and I now have one or two choices for the places she likes to go to that fit within my daily plan. If I really am not ready to eat I can choose to just have a cup of tea and keep her company while she eats.

I will be dealing with the reception for my Son's wedding at the end of the month. I will stick to reasonable sized portions of healthy foods and enjoy a slice of the wedding cake. Remembering how awful feeling stuffed can be will keep me on track.

Cheryl
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3/6/17 8:41 A

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Tme to get serious. No one will ever care as much about your diet plan as you. So it's your job to prevent people or events from pulling you off track. Instead of depending on others to help you be successful with your diet, make a commitment that you will protect your program at all costs!
Watch for ways to recognize and avoid situations that might cause you to weaken. Rather than assume you'll be able to resist , don't put yourself in the situation where you'll have to test yourself. Sometimes though it is necessary. so need to plan ahead.
"Not just yet..."
Whenever someone offers you food, respond by saying, "Not just yet; I'm going to wait a little while." will have to try this.
Don't discuss your "diet"
Often it's best to avoid getting caught up in conversations about dieting and weight loss. When people ask how you're losing weight, simply tell them you're following a healthy eating program.
Finally, protect your program during long, empty times such as evenings or weekends when it's easy to start looking for food. Stay occupied by planning activities or pulling out some good books. When you're tempted to give in and eat, recite the words, "I must protect my program at all costs!"
Watch for chances to respond to food invitations by using the line, "Not just yet; I'm going to wait a little while." I will test this out on Wednesday soup supper at church.
Identify at least three high-risk times or events such as family gatherings or quiet weekends. In your notebook, write down how you'll protect your diet program during each of these.
Holidays- Bring a dish I can eat- but mostly everyone does bring dishes like that- but watching my exchanges and portions
TOPS events like SRD, IRD- getting walking in watch portions keep busy- sure I will be this year
Being at home well need to get a plan for this one. I need to get my rooms organized. I need to go out for a walk or bike ride or gym remembering I don't need to be at home.
Do at least one thing today that reinforces your determination to protect your program at all costs. Today I will tackle a couple of things in the spare room- oh forgot have chapter visit so will be busy so picking up subway for supper. tomorrow will have Wednesday services, and Thursday off so working on my tops event and will work on getting one box cleaned out and staying on my program my lifestyle change- I cannot change it back to my old way. I need to stay with my plan. it is so easy to go back to old ways why !

I needed to want to do the healthy things, like tracking my food, cutting back on sugar and snacking, and getting some kind of exercise every day.

"Life became so much easier once You really wanted those things. You learn to want them by forcing yourself to stay with the program long enough to see the difference it might make in your life. "

Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
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CD13384562 Posts: 7,356
3/6/17 8:18 A

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Day #6 - Protect Your Program No Matter What

3 High Risk times or events, and how I will handle them

Pot Lucks- bring something healthy for my contribution and something zero points (like fruit)

Birthday - budget in my weekly plan for a small piece of cake or cupcake to enjoy guilt free

Christmas- as long as I keep it to just one day,I will be ok. Take one tablespoon full of each of the foods I love.

Another way of protecting MY program is to remember to stick with the one that works and now be swayed to switch to something else because of someone else's success on it. "Dance with the one that brought you" :)

MAWMAW101's Photo MAWMAW101 Posts: 12,611
3/6/17 7:37 A

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Day # 6 Protect Your Program
The more I "protect" my program the easier it becomes. Most people in my daily life no longer pay attention to what I eat or don't eat.

Protecting my program is needed:
Any time I eat out
When there are snacks at meetings
When I'm angry or frustrated

So when asked I'll say "no, not yet" and "I'll wait a little longer".
Or I will start a new project (craft, sewing, etc), read or just take a nap.
Whatever I need to do in order to "protect my program"


Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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PAULAGRIFFITH75's Photo PAULAGRIFFITH75 Posts: 453
3/6/17 7:22 A

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Saying "not just yet" is a good idea. I usually say, "I'm allergic." If someone catches on and asks me about it, I say, "Yes, I break out in fat all over." NRK! NRK! Humor works, too.

My weakest times are when I entertain or attend a friend's party/get together. All of my friends are great cooks. LOL! Holidays are another obstacle. In the past, that time between Thanksgiving and Christmas was an excuse to eat anything not tied down. There were many years I gained up to 20 pounds over the holidays. No more. The third situation is any time there is a crisis or I'm upset/anxious/depressed because I am an emotional eater.

These three situations are very different as far as how I handle it. For get togethers, I usually take a big salad to share. I make sure that most of my plate is salad and I add bits of food I can eat like grilled chicken. This last holiday, I cooked using very health conscious recipes, and I limited my portions. I did allow one piece of pecan pie and 2 eggnog muffins...and suffered through the sugar hangover. I realized then that the desserts were not worth the withdrawal and sugar hangover. I ended up losing weight over the holidays. For the third situation (emotional eating), I do an intervention and remove myself from the food with some kind of physical activity like walking the dog, visiting a friend, window shopping at the mall.

Today I'm going to go to my yoga class and try to work out the muscles from all the traveling over the weekend. I'm also going to be on my "narrow" track rather than the wider one. Have a wonderful Monday!

�Eating crappy food isn't a reward -- it's a punishment.�
― Drew Carey

�Nothing tastes as good as being thin feels.�
― Elizabeth Berg

�If I hired one of the stock boys to chase me around the store with a licorice whip, I'd be thin by Christmas.�
― Jennette Fulda


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BOWDIDDLE's Photo BOWDIDDLE Posts: 1,898
3/6/17 6:16 A

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I'm working on it! I've used " not right now" and it was met with a cruel remark, but I'm not going to let this occurrence stop me from protecting my plan!

"Being Challenged in life is inevitable, being defeated is optional"
~Roger Crawford~


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,276
3/6/17 4:13 A

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It's so easy to gloss over these little daily chapters - they're easy to read, aren't they? I find it amazing that every time I re-visit them, I 'see' something different! Our minds are so selective!

I have adopted most of the suggestions in this chapter: I can say 'Not at the moment, thanks.' quite comfortably in social situations. In fact, many of my friends no longer offer me cakes, cookies etc. At bigger events, I've discovered that it's true; people don't notice what you eat or don't eat! (I don't have an eating disorder, but I can see how easy it must be for people to hide what they eat/don't eat!)

However, this time around, the very final paragraph seems most important to me - protecting my program in 'long, empty times.......' Linda advises us to stay active, plan things to do.

I have a jigsaw puzzle on the go today - it's a rainy, cold day and I'm not at work today. I'll keep myself busy!

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,276
10/31/16 1:59 A

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Journalling is a great way to keep mindful of our own needs, Babs. Well done!



Edited by: SWEETENUFGILL at: 10/31/2016 (02:00)
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
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,893
10/28/16 11:28 A

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Many of us, of course, struggle with the same or similar problems.

I am working diligently to keep the focus on ME. That's hard for me as it's always been everyone else first. I think it's a 'mom/grandma' thing, but it's fine to focus on me. It's healthier and I'll be happier.

I do have my little journal with me. Writing is helping.

Babs
SW Illinois - CST


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MINDFUL-C's Photo MINDFUL-C SparkPoints: (194,284)
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10/19/16 5:00 A

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Linda, please let us know about your program! Hang in there! Keep posting and find your focus!

emoticon

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
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EST


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JUSTME9898's Photo JUSTME9898 Posts: 3,428
10/19/16 12:21 A

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I think I need to look back and refocus on exactly what my program is. I really need to do some writing. Between the campaign and the heart attack I have lost my focus.

goal is to be able to walk again
Linda
high desert, California


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10/17/16 7:18 P

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Yes, losing more before the holidays would be great!

Protecting my program during the holidays = priceless!

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


EST


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GOCALGAL's Photo GOCALGAL Posts: 5,176
10/17/16 9:55 A

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Just a few additions to my previous posts. I continue to make those same choices to protect my program daily. I still miss the mark often, but I'm still forgiving myself readily.

Wanda, you said it perfectly and I do the things you mentioned for the same reasons. I WANT to make these choices as often as I can because fit and healthy is my goal and my lifestyle now. I want to set a good example for my family and friends.

I am food tracking but I struggle with this one. I've added to my daily choices never eating store food samples and a daily calendar with green stars for maintenance/loss or red star for gain day. The plan is to do this throughout the holidays to avoid weight gain. I'm weighing and posting my weight several times a week on this calendar with any notations I find useful. My weight has never been so steady. Just would like to see a little more down before the holidays. emoticon emoticon emoticon

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

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

Winning is Not Quitting

VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,293
10/17/16 9:13 A

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Day 6 – Protect your program

Since I don’t go to many social events where food is offered “food pushers” aren’t much of a problem for me. Sometimes my MIL will offer me treats when I am at her house but I just tell her I ate recently.

More problematic are evenings or weekends especially fall Sundays when our family watches football together. I have pretty much made it a habit over the last several months not to eat after dinner and have been able to stick to this habit. Sundays I plan ahead with a homemade food like chili where I can control the ingredients and everyone can dress it up to their own tastes. I’ve found I enjoy it topped with diced fresh tomato and if my calorie allotment for the day allows avocado. Served with a measured portion of corn chips (again fitting it into my calorie allowance) this dish can take the place of a much more fat and calorie laden plate of nachos with many of the same flavors and I don’t feel deprived.


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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DSJB9999's Photo DSJB9999 Posts: 6,706
10/16/16 3:39 P

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Yes I WANT IT TOO!

I want to protect my programme as I know it really works, when I write it all down and follow my eating plan truthfully I can lose and also maintain my Goal Weight comfortably! emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,276
10/16/16 1:36 P

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Hi Wanda! That's a brilliant revelation - you have to WANT to get healthy! Love it!

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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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
10/16/16 1:31 P

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I'm a bit behind because we are traveling. This lesson is one that has been life changing to me though so I wanted to jump in and comment.

I used to be vulnerable to derailing my program every time the wind changed direction. Any little change in routine.....well, actually the routine was that there wasn't a routine....plans were made in the morning, or the night before and usually they had gone awry by the time I was an hour or two into my day; BUT NOW I protect my program and figure out how to stick with it or very close to it through almost any distraction.

One thing I learned is that I was not only open to distraction, I actually welcomed it....anything to have a reason to do what I wanted to do. When I REALLY wanted to get healthy it was much easier to withstand distractions. I needed to want to do the healthy things, like tracking my food, cutting back on sugar and snacking, and getting some kind of exercise every day.

Life became so much easier once I really wanted those things. You learn to want them by forcing yourself to stay with the program long enough to see the difference it might make in your life. Those first days or weeks are never easy but they are rewarding.


Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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MINDFUL-C's Photo MINDFUL-C SparkPoints: (194,284)
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10/16/16 7:19 A

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Yep, Gill... I agree.

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


EST


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