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ATHLETELORI's Photo ATHLETELORI Posts: 1,961
7/12/20 6:42 P

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Day 6 Ė July 11, 2020
PROTECT MY PROGRAM

Evil Ben
My son is usually very supportive of my quest for a healthy lifestyle, but just for today, Iím going to have him offer me tempting foods. That way I can practice saying, ďNot just yet; Iím going to wait a little while.Ē

Three places/situations Iím tempted to overeat:
Momís house
ē Bank calories
ē Bring food scale to measure food
ē Bring my cup and water enhancer to avoid soda
ē Have ice cream only if I have the room for it in my calorie budget

Shopping day
ē Plan my meals and snacks so Iím not tempted to eat everything I bought
ē Have a snack that feels indulgent but is still on my plan (such as a square of dark chocolate)

Bedtime
ē Eat healthy foods during the day so Iím not hungry at night
ē Have a protein snack ready in case my blood sugar is on the low side

My actions to protect my program at all costs
ē I walked 2 miles outside when it was hot and humid.
ē I wanted to eat a lot more than my usual evening snack, but I had a piece of dark chocolate and closed the kitchen.


Edited by: ATHLETELORI at: 7/12/2020 (18:43)
Lori
Central Daylight Time, US.
Motivation gets you going. Discipline keeps you growing.


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_WARRIOR4LIFE's Photo _WARRIOR4LIFE Posts: 6,485
6/18/20 2:01 P

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Day 6, 6/18/2020
Protect your Program

**PROTECT YOUR PROGRAM AT ALL COSTS**

If you're asked to eat by a food pusher, say, "No thanks, not right now."
If they ask again, repeat the phrase or another variation.

Believe it or not, *most* people aren't paying attention to whether or not you eat or what you eat.

Don't discuss your diet ever.
When people ask how you're losing weight, just say you are following a healthy eating program. When you specifically state that you 'don't eat sugar' you give people an opportunity to criticize you.

When you're tempted to give in and eat recite, "I must protect my program at all costs!"

"I will go anywhere, as long as it's forward." -David Livingston

Emily
Western New Yorker
Eastern Time Zone
5% Challenge Overall Co-Leader, 2020
5% Challenge Leader, Teddy Bears, 2020
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JUNEPA's Photo JUNEPA Posts: 15,412
6/9/20 5:25 P

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Thanks Wanda

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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LIVINTODAY's Photo LIVINTODAY Posts: 9,747
6/9/20 8:48 A

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Day 6, Protect Your Program

Way to go June! That sounds like a great day!

"Protect Your Program" has become my mantra whenever I'm feeling weak! I know what to do, how to do it, what to say to the food pushers, what to ask for when I need support. I CAN protect my program. When I don't it is because I have made a conscious decision to indulge and I know how to move back to my program.

Having said that, it still is not always easy...it is simple...but not easy.

Wanda

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

Eastern Standard Time




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JUNEPA's Photo JUNEPA Posts: 15,412
6/9/20 12:19 A

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Day 6 - Protect your program

When you're tempted to give in and eat, recite the words, "I must protect my program at all costs!""


When you want to eat more than you should or when you are confronted with a food pusher - Delay eating, fit it into another day, or just delay same day so eating slowly and pausing will let feeling full catch up to what you have already eaten and you will eat less later

What I did today to protect my program

I went on a 4 hour hike, and was very hungry when I came home and felt like I could inhale the whole fridge. Before the hike I had breakfast and on the hike I had a light lunch. When I got home I had a healthy snack with lots of fluids - carrots, with hummus and 2 glasses of kombucha. Supper was an hour away, I waited until supper to eat more and by that time I wasn't as ravenous so ate regular meal portions. Usually I fast on Mondays but not if I am doing a lot of physical activity on my fasting day. Right now 2 hours after supper, I feel a bit hungry, but know I ate enough and a bit more than I usually eat on an ordinary day, so will not eat any more today.

It was fantastic to back with good friends and doing a beautiful hike through the forest with amazing granite bluff formations :) My second hike after 2.5 months of staying home.

www.alltrails.com/trail/cana
da/british
-columbia/campbell-lake-trai
l--2


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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GOCALGAL's Photo GOCALGAL Posts: 5,392
6/8/20 5:49 P

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Protecting my program is key to maintenance/weight loss. Looking back I need to do all the same things I listed in the past. I know that works. I especially need to work harder on the saboteur in my head telling me that I can get away with being lax about protecting my program and get away with it..

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

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

Winning is Not Quitting

MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,181
6/8/20 1:41 P

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I'm responsible for myself, my health, my well being, my happiness - my program! I can't worry about what others think. So I don't really talk about my diet plan either. I have to 'protect myself.'

Babs
SW Illinois - CST


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,653
6/8/20 10:34 A

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I've posted on this thread several times - and it still all resonates with me.

AVOID - saying things like 'not for me thanks' or 'maybe later...........' works very well with other people, who really don't notice if you don't eat (someone else will always eat it!) I will also turn down offers of going out to eat if I think they're going to be problematic for me. I've trained most of my work colleagues and friends to know that I don't eat sweets/cakes. One of my sayings is "I don't do random eating". Of course, I do sometimes, but this is my mantra, and it helps. I will also throw food away if it's hanging around tempting me - this relates to work where things like half-a-box of cookies, or three doughnuts can stick around for a few days - after the second day, I'll bin them!

DON'T TALK ABOUT MY DIET - no, I don't. I also don't comment on other people's diets any more. I just state the facts - this is what I'm eating. Sometimes I might mention that I don't eat bread and pastry often because they make me put on pounds. At the moment at work we're eating alone because of the pandemic - so this isn't really an issue right now.

EMPTY TIMES - these can still be a problem sometimes - I do try to keep myself occupied, and also make sure I eat ENOUGH at my meals so that snacks won't be attractive.

My danger times are long shifts at work when I get tired/bored and look for distraction in food! Also when I'm confronted with large amounts of things - if there is a plate of cookies I'm more likely to take a few than if there is a packet, or just a few on a plate. The tubs of Xmas sweets are my nemesis every year - I still haven't cracked that one and it usually 'gets' me eventually despite my best efforts to resist the temptation.

Planning my meals and shopping with a list means I'm less likely to make impulsive purchases in the shop.

Treating myself is one of my weak-spots too - I try to make my treats less damaging; like strawberries and cream for example, or a flavoured yogurt instead of a cheesecake, or a small bag of plain potato chips instead of a large bag of flavoured chips/crisps.

Only I can protect my program - no-body else is interested.

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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FUNLOVEN's Photo FUNLOVEN Posts: 3,048
6/8/20 8:35 A

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DAY #6 PROTECT YOUR PROGRAM

I have made improvements in this area, but as with many of these lessons, I still have more improvements to make! I need to protect my plan better than I have been doing because -

NO ONE CARES AS MUCH ABOUT MY PLAN AS I DO ! ! !

3 High Risk Situations:

1. Social Gatherings can produce anxiety for me and I still treat many as if they are Special Occasions. To Protect My Plan I need to get back in line with my No S plan. I also need to make a better study of my anxious feelings. My past posts indicate there is a "time" factor (how long I am in a tempting situation).

2. DH is a high risk for me, but I can't get ride of him so I need to toughen my resistance muscles regarding treats & drinks when we are together.

3. When I'm alone can be struggle for some reason. Like tonight when DH is gone golfing. I need to have my dinner planned and I could also plan an outing for myself for distraction.

When I was reading through my posts the idea of a race came to my mind. A race that requires endurance and how athletes build up their endurance little by little until they can go the distance. It is a good visualization for me and I can make it into a mantra:

RESIST & ENDURE WILL MAKE YOUR SUCCESS SURE !

Sue

Michigan - EST

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


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AURA18's Photo AURA18 Posts: 12,157
6/7/20 6:29 P

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Day 6 Protecting my program and tracking nutrition & fitness
I joined the Diabetes Prevention Lifestyle Change Program. Small group of 6 people attend zoom classes to learn healthy eating (info) u.nu/aumyv
~ My lifestyle coach can see food trackers on Fitness Pal (accountability)
~ This tracker can change headings Breakfast, Lunch, Dinner
to: Proteins, Fats, Carbs, Fiber, and Drinks (mineral water, coffee, tea)
Easier to see macros, make changes and repeat a good week emoticon





Edited by: AURA18 at: 9/19/2020 (14:19)
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DSJB9999's Photo DSJB9999 Posts: 7,085
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: 5,392
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: 21,653
8/12/19 1:57 P

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OMG, Phyllis!
emoticon

"Most of the time my over-eating is done when Iím 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

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




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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: 3,048
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!
"Live life to its fullest and make the most of every day."


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LIVINTODAY's Photo LIVINTODAY Posts: 9,747
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.

Eastern Standard Time




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PAULALALALA's Photo PAULALALALA Posts: 27,803
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

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THETROUT's Photo THETROUT Posts: 2,049
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: 13,846
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 Iím home alone and havenít exercised all day!
I must not give in when something ďsoundsĒ good, I can always have it later or in most cases not at all.

I used the ď laterĒ idea over the weekend as we celebrated hubbyís 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 letís me see how far Iíve 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. ďNever give up on the dream!Ē
I voted by mail!


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,653
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: 15,412
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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MARILEIGHA's Photo MARILEIGHA Posts: 1,945
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-)

_______________
Marileigha
Pacific Time


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OHANAMAMA's Photo OHANAMAMA Posts: 29,315
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 couldnít allow it.



~ Renee ~
Live the way you want to be remembered.

Highest weight 272.5 July, 2016.
I didnít come this far to only come this far.
Stay focused. Do not falter. I got this.


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AURA18's Photo AURA18 Posts: 12,157
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) 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!

Edited by: AURA18 at: 6/14/2020 (21:11)
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TOPS-TORTOISE's Photo TOPS-TORTOISE Posts: 400
2/13/19 9:45 P

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Protect my plan;
I know I canít 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 wonít 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 Iím watching TV. Thatís when I get cravings for savory, salty and crunchy snacks. I need to work on my crochet project during those times. Itís helpful because my yarn gets crumbs on it and my hook gets greasy if Iím 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. Itís 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 itís like chewy caramel corn. Itís 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. Itís a good thing nobody said anything to me because I probably would have gone off on them. You donít 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 thatís in the freezer and decided I really donít want it that bad.


The difference between
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a 'hare'



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DSJB9999's Photo DSJB9999 Posts: 7,085
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
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,653
11/12/18 4:46 A

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

Gill

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2BDYNAMIC's Photo 2BDYNAMIC Posts: 66,936
11/11/18 11:52 A

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I really enjoyed reading this comment! emoticon Wanda.

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LIVINTODAY's Photo LIVINTODAY Posts: 9,747
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

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2BDYNAMIC's Photo 2BDYNAMIC Posts: 66,936
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.

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GOCALGAL's Photo GOCALGAL Posts: 5,392
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
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DARIARN Posts: 79
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: 3,048
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

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PAULALALALA's Photo PAULALALALA Posts: 27,803
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
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,181
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
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,653
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

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AURA18's Photo AURA18 Posts: 12,157
6/20/18 4:33 P

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Edited by: AURA18 at: 5/5/2019 (09:09)
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MTN_KITTEN's Photo MTN_KITTEN Posts: 8,800
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.
emoticon

Cat

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


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GLORIAZ's Photo GLORIAZ Posts: 1,330
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 havenít been posting, but I have been mindful and trying to eat healthy even though I havenít been cooking as usual. However, lots of exercise emoticon

Hereís to a healthy satisfying week! Gloria

One day at a time!


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DSJB9999's Photo DSJB9999 Posts: 7,085
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: 9,747
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: 21,653
3/11/18 12:39 A

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emoticon
On that eating out story!
emoticon

Gill

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

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

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PAULALALALA's Photo PAULALALALA Posts: 27,803
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)
Paula -- Waco, TX area
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,503
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: 13,846
3/10/18 11:44 A

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Day #6 Protect Your Program
Being retired means that I usually need to ďprotect my program from myselfĒ!

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 Iím home alone and havenít exercised all day!

I need to not give in when something ďsoundsĒ good but I donít 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 ďhave it laterĒ.
I need to reward myself with non-food things.
emoticon Maybe Iíll write my non-food reward next to the tempting food and decide which I will be happier with!

Phyllis ~~
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20/20 Vision- What we focus on expands. ďNever give up on the dream!Ē
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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: 5,392
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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But ourselves." unknown

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FUNLOVEN's Photo FUNLOVEN Posts: 3,048
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

Sue

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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: 1,330
3/10/18 7:44 A

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Protect your program........Iím retired so I donít 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 Iíll 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: (225,446)
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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)
C

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CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,646
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: 14,478
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 donít 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 donít 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 someoneís 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. Itís 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 didnít finish everything on my plate (didnít 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

**~Amy~**
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 21,653
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: 21,653
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

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




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AURA18's Photo AURA18 Posts: 12,157
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Edited by: AURA18 at: 11/10/2018 (06:19)
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