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GOCALGAL's Photo GOCALGAL Posts: 5,189
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




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DSJB9999's Photo DSJB9999 Posts: 6,811
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
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LIVINTODAY's Photo LIVINTODAY Posts: 9,559
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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MAWMAW101's Photo MAWMAW101 Posts: 13,068
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 ~~
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20/20 Vision- What we focus on expands. “Never give up on the dream!”


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FUNLOVEN's Photo FUNLOVEN Posts: 2,933
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!

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LIVINTODAY's Photo LIVINTODAY Posts: 9,559
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

Believe in Miracles.
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: 9,559
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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SLENDERMAMA1's Photo SLENDERMAMA1 SparkPoints: (8,577)
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11/11/17 7:01 A

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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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JOYLARK's Photo JOYLARK Posts: 1,028
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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AURA18's Photo AURA18 Posts: 11,705
7/8/17 2:41 P

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emoticon

Edited by: AURA18 at: 11/11/2017 (23:12)
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7/8/17 1:11 P

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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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7/7/17 7:20 A

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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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,077
7/7/17 3:59 A

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This is awesome, Wanda! Thank you - you are SO right!
emoticon
"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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"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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DSJB9999's Photo DSJB9999 Posts: 6,811
7/6/17 5:45 P

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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


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7/6/17 2:47 P

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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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LIVINTODAY's Photo LIVINTODAY Posts: 9,559
7/6/17 2:09 P

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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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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,391
7/6/17 12:15 P

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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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,077
7/6/17 10:12 A

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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

"...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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7/6/17 8:49 A

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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
ndividual.asp?gid=51755


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MAWMAW101's Photo MAWMAW101 Posts: 13,068
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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7/6/17 3:06 A

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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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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/19/17 8:03 A

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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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3/7/17 8:53 P

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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


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3/7/17 6:12 P

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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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ITZ_SUE's Photo ITZ_SUE Posts: 2,170
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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CAREBEAR635's Photo CAREBEAR635 Posts: 3,867
3/6/17 11:27 P

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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
Texas (Central Time Zone)
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AURA18's Photo AURA18 Posts: 11,705
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)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
MTN_KITTEN's Photo MTN_KITTEN Posts: 8,006
3/6/17 12:20 P

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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

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


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GODS_SERENITY's Photo GODS_SERENITY Posts: 4,312
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.

Debbie

2020 is my year to reach goal and STAY there. No going back. With God nothing is impossible.


I can do all things through Christ who strengthens me.
Philippians 4:13


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LIVINTODAY's Photo LIVINTODAY Posts: 9,559
3/6/17 10:02 A

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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

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

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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,312
3/6/17 8:51 A

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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
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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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
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
www.tops.org
Central time


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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: 13,068
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: 20,077
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: 20,077
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: 9,981
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: (208,985)
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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 WW Blue Plan
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JUSTME9898's Photo JUSTME9898 Posts: 3,498
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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MINDFUL-C's Photo MINDFUL-C SparkPoints: (208,985)
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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 WW Blue Plan
Lifetime WW Member as of 3/8/2020
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Mindful Mindset (Living, Eating, Exercise, & More)
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GOCALGAL's Photo GOCALGAL Posts: 5,189
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: 2,312
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: 6,811
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: 20,077
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: 9,559
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: (208,985)
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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 WW Blue Plan
Lifetime WW Member as of 3/8/2020
5'5", under 145 lbs

Mindful Mindset (Living, Eating, Exercise, & More)
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