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JUNEPA's Photo JUNEPA Posts: 14,405
8/30/19 8:47 P

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Day 20 -- Half-off Special

Half-off special – tDay 20
.

""""For an easy way to manage your serving sizes at restaurants or other unusual settings, use a concept called the half-off special.

That simply means eat half as much as you normally would, or take half of the amount you actually want.

Start by picturing the serving amount you’d usually eat, then take half that much. This can include things such as eating half a sandwich, taking half a spoonful of potato salad at a picnic, or reaching for half of the amount you’d “really like” from foods at a buffet.

If you try eating half of your food but you can’t stop yourself from finishing it off, take a close look at your emotional needs. Maybe something else in your life requires attention or needs to be filled.""""


Okay, this doesn't really make sense to me.

I do like the idea to eat half at a restaurant or when someone else serves me. Or as a way to have some dessert but not too much.

What doesn't make sense is if I eat half of what I usually eat ( not half of what is offered that is more than what I usually eat ), and I can't stop myself from finishing it off, I have emotional eating issues?





Today’s assignment

1. Divide several of your food items in half, then eat only that much. Write down the foods you do this with.

I sometimes eat half at a restaurant and bring the rest home. Or eat the veggies and protein, and bring the complex carbs home and eat them as leftovers the next day.
It is true restaurant portions are way too big.
I don't split with DH, because he wants to eat all of his :)

2. Do this half-off special with at least five foods. List them below.

I could do this for one day, or maybe a few days just to do the lesson. But I couldn't do it for longer. My calorie cap in menopause is low as my metabolism is using less calories. I barely get in all the nutrients I need while staying under calorie cap. And I am always hungry for part of the day. If I ate half of what I usually eat, I would be hungry all of the time, and then I would eat too much at a certain point. I don't want to ride those roller coasters any more. I want to eat close to calorie cap, a bit less a few days a week, to get to goal weight.

3. Over the next few days, record any foods that you eat half of as well as with how it felt to leave half of the food behind.

I'm rebelling against this lesson :) I will stay on my plan and continue to edge toward goal weight.

Not a great week for me in terms of agreeing with Linda. Hopefully next week is better, and even if I don't agree, being mindful about what I eat and why I eat the way I do makes these lessons useful. The most benefit I get from Linda is when she talks about the pure emotional and non-nourishment side of eating and the strategies to deal with that.

Edited by: JUNEPA at: 8/30/2019 (21:36)
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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NOCALORIES's Photo NOCALORIES Posts: 20,741
8/30/19 8:28 P

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Day #20 Half -off Special
We enjoy eating out and I love eating 1/2 of my meal and then my husband enjoys eating the 1/2 I bring home for supper and I do not have to be tempted to cook and put away the many leftovers. I can just fix myself some fresh fruits and veggies and be satisfied.

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MAWMAW101's Photo MAWMAW101 Posts: 12,601
8/30/19 8:21 P

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Day 20 Half-off Special
Over time I am able to put this into practice with some restaurant meals.
With cooking at home I have learned ways to cut calories and fats in half for recipes that I know I will eat all of.
Most of my snacks are cut in half with no problem!
After several times with experimenting I can say it is for sure a good lesson to work toward!

Phyllis ~~
Indiana - Eastern Time

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


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FUNLOVEN's Photo FUNLOVEN Posts: 2,651
8/30/19 11:13 A

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DAY #20 HALF-OFF SPECIAL

Through our various reviews I have tried this assignment without too much success I must admit. Home of course is not an issue. Restaurants are another whole world of issues!

One problem is that I can't seem to leave half of my food to take home.
One reason for that is that I am not particularly fond of left overs (there is that Waste vs Waist!).
One other reason is that I don't like lugging left over containers around with me.

Secondly is "who would I share with"? I usually dine out with DH and he and I eat very different foods. I can say that if we order sandwiches and they come from Fries we frequently share them, but then not always because I actually prefer the Kettle Chips offered.

Third is the fact that sometimes I just don't want to share. I am especially guilty of this when it comes to desert.

So you can see I have some work I can do in this area! Linda asks us to do this with at least 5 foods. This weekend we have our two grandkids and we have a couple of lunches at restaurants planned so I will have a few opportunities for this assignment.

Sue

Michigan - EST

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OHANAMAMA's Photo OHANAMAMA Posts: 28,092
8/30/19 9:35 A

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We so rarely go out to eat that this is actually not a problem for me any more and hasn't been for nearly ... two? years now, (I think it's been at least that long.) Anyhow. It is a great idea, still. When we do go out, the one place we've found he can safely eat at is a Mexican restaurant, we both almost always get fajitas, those portions are sometimes HUGE. I think next time we go (which might be next June on our anniversary) perhaps I can talk hubby into sharing a single meal... that would save $$$, too! :)

~ Renee ~

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GOCALGAL's Photo GOCALGAL Posts: 5,176
8/30/19 8:59 A

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This lesson has been another eye opener for me. After several times through this lesson and actually slowing down my eating and increasing my eating satisfaction, I could actually save half or at least a portion of what I was eating for later. This has slowly increased my power over my food.

Sometimes I wonder about the benefit of me sharing in this thread about the positive results I've had following Linda's and everyone's advice here on SP because almost immediately I will have a slip up just like I did last night. emoticon

It's not easy improving my relationship with food. Somewhere in the back of my head I think possibly a fear of food deprivation hangs on. Not sure but. my weight loss/maintenance has never been as stable or satisfactory. I keep trying and chipping away at bad habits, reinforcing the good ones.

I won't let a slip up last night stop me from getting right back ASAP to all the good habits I keep working on and I know that work. Patience, Practice, Persistence. Not Perfection emoticon emoticon

Edited by: GOCALGAL at: 8/30/2019 (09:03)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,182
8/30/19 2:02 A

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I met a friend for a cup of tea after work yesterday. We hadn't seen each other for about a month due to her being busy with family over the summer - and tomorrow she's off to sunny Spain for a week.

We shared a small slice of cake with our tea in the cafe, sitting in the sunshine. It was a small slice of lemon polenta cake - we cut it in half, then we cut each half into four little slices. It was a lovely treat - and enough.

It helps that my friend is slim and eats small portion sizes of things.

I'm glad I can do that now too - I used to feel SO deprived if anyone suggested sharing a slice of cake........ I wanted the whole darned thing! But I've changed.

Gill

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

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

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AURA18's Photo AURA18 Posts: 11,088
5/12/19 6:29 P

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Day 20 Half-off Special - eating 1-2 meals per day u.nu/u2sy
My nutrition plan has improved and I am satisfied with 1/2 as much food.
Continuing to research and buy healthy foods.
No more C.R.A.P in my cart emoticon


Edited by: AURA18 at: 5/12/2019 (18:42)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,182
11/25/18 2:06 P

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You are not alone, this time of year is a dieter's nightmare really!

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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DINIE123's Photo DINIE123 Posts: 379
11/25/18 1:54 P

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I need to do the half off sale for many days, Thanksgiving was wonderful, but I lost control. Have to be careful, Christmas is almost here with more delicious food. emoticon

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,182
11/25/18 3:27 A

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emoticon
some really awesome examples here! thanks for sharing!

I have to say, i didn't honestly think about having half of anything today........... whoops!
emoticon
But it was a pretty normal Saturday. I did have chocolate, but only bought a 38g bar - so I had all of it.

Edited by: SWEETENUFGILL at: 11/25/2018 (14:05)
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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MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (80,157)
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11/24/18 10:31 P

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I remembered the 1/2 off and quit eating m&ms
Ate 1/2 of teddy grahams
Ate 1 1/2 slice of pizza


Matthew 11:28 Come unto me all ye that are heavy laden and I will give you rest unto your soul.


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PAULALALALA's Photo PAULALALALA Posts: 27,142
11/24/18 6:03 P

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Younger son is here for a couple days -- On the menu tonight is a stir-fry with rice. I usually consider 1 cup of rice to be a serving. Tonight I'll take 1/2 cup of rice and put the veggies over it.

Paula -- Waco, TX area
CST zone

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FUNLOVEN's Photo FUNLOVEN Posts: 2,651
11/24/18 10:28 A

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Day #20 Half-Off Special - Take 2

Linda asks us to eat half as much as we normally would for this lesson. At first I was a bit miffed at this and thought "You've got to be kidding me! I hardly get enough to eat as it is. I won't get enough fuel if I cut my calories in half!". Then I realized I did this exercise last night at dinner.

I made one of DH's favorite - City Chicken. There actually isn't any chicken in it at all! You skewer up bite sized chunks of veal and pork, coat in a seasoned cracker crumb mix, brown in shortening, and then bake. I should have weighed a skewer, but I didn't think of it until now. Each skewer has about 5-6 bites of meat on it. I took only 2 when I easily could eat 4 and have done so in the past. Then I put the ingredients into the SP Recipe Calculator so I could track my dinner. OMG! ! ! 500 calories per skewer. How on earth could that be?! Did I calculate something wrong? But there is no way of telling so it is a good thing I only ate the 2 I had planned on (which put me 50 calories over the top of my range) and got my fitness done for the day.

She says this technique is a good approach at banquet/buffet tables because you can get a little taste of many foods. I have learned that it is better all together for me to stay as far away from this kind of experience as much as possible. I just can't seem to resist. With my A.D.D. tendencies there are just to many choices and I get to overwhelmed by it all and lose my focus. I don't know if I will ever overcome this kind of challenge. Linda tells us -

IF YOU CRAVE SECONDS, YOU'RE PROBABLY HOOKED ON THE TASTE OF THE FOOD RATHER THAN NEEDING MORE FUEL.

This is an important fact for me to remember. The other bit that I find very helpful is about pizza. Our pizzas always come cut into squares instead of pie-shaped slices. I have always struggled with how to compare the two shapes because in my minds eye I see 2 squares = 1 slice, but I'm not confident in this calculation. I wonder if they would be willing to cut the pizza into slices instead of squares the next time I order one emoticon

In the long run, for now, Linda (and Gill) tells us the main purpose of this assignment is to learn to recognize whether it's your body or your head that still wants food and to train your brain (and the people around you) to expect half - and be satisfied with that.

A lesson I surely can benefit from! I think I will ask DH if he wants to go out to lunch so I can experiment with this emoticon


Sue

Michigan - EST

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


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DSJB9999's Photo DSJB9999 Posts: 6,692
11/24/18 10:22 A

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Day 20 100 days Half-off Special

Today I offered my MiL half of a Battenburg slice as I really fancied one but didn't want all the calories. She was very pleased to have this and I enjoyed what I did have and was pleased that I had taken longer to eat it than I sometimes take to eat a full one! Love Marzipan it reminds me of Christmas! I felt satisfied with this half. Having steak for tea and don't think I will share that with anyone ;-)

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
AURA18's Photo AURA18 Posts: 11,088
11/13/18 9:03 A

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At restaurants and at home I'm eating half as much. Fuel not filler.
(new) Saving money on organic and unprocessed foods.
~ ~ shopping around for best buys "19 Clever Ways to Eat Healthy" u.nu/nly1

Edited by: AURA18 at: 5/12/2019 (18:45)
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
3/26/18 12:03 A

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Day 20 Half-Off Special

I did not half my food at home. I rarely go out to eat so didn't have the opportunity to try it. I measure my portions and if I halfed it, I would end up feeling ravenous and resentful so chose not to do this. I'm cranky when I'm too hungry.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,298
3/24/18 8:47 P

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“For now, learn to recognize whether it’s your body or your head that still wants food.” Every bleepin’ time I go through this book, something else jumps out to me. The lessons start to sink in when I realize they are sort of like some other truths - “Don’t touch a hot stove”, “Don’t run out in traffic.”, etc. A rule I have is that if available, I look up the calorie count for the restaurant I am planning to go to. That always is an eye opener. Even if that information is not available, the counts for the ones I can research support Linda’s technique of eating half, or of ordering less than you otherwise might have. It’s hard for me to leave half, but I can order less and leave some. emoticon

Edited by: SKIRUNNER1 at: 3/24/2018 (22:47)

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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (175,192)
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3/24/18 1:07 P

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This lesson really does work.

Right now I am doing my best to not focus on food ... and focus more on behaviors.
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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CD13384562 Posts: 7,356
3/24/18 12:50 P

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Today's half off is an easy one for me. We are going to the comedy club tonight and will share an order of baked bavarian pretzels, half for me is plenty.

FUNLOVEN's Photo FUNLOVEN Posts: 2,651
3/24/18 12:18 P

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Paula - I loved your tips on using the scale to weigh everything for better accuracy instead of using measuring cups and spoons. Thanks!

Gil- Thanks for sharing the results of your experiment. I really enjoyed how you described your feelings after eating only half.

Today will not be a good day for me to try this assignment because I am having our family here to celebrate our March birthdays. However, I do plan to do the First 2 Bites experiment and the Stop Wasting Food experiment by leaving some food on my plate. I have been doing better at this, but still need to be more mindful and consistent (last night I did not use my best eating behaviors). Practice will make perfect!

Sue

Michigan - EST

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


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MAWMAW101's Photo MAWMAW101 Posts: 12,601
3/24/18 12:15 P

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Day 20 Half-off Special
Over time I am able to put this into practice with some restaurant meals.
With cooking at home I have learned ways to cut calories and fats in half for recipes that I know I will eat all of.
Most of my snacks are cut in half with no problem!
After several times with experimenting I can say it is for sure a good lesson to work toward!

Phyllis ~~
Indiana - Eastern Time

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


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CD2775527 Posts: 6,952
3/24/18 10:54 A

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This is a powerful lesson! I've learned so much from doing it.

GOCALGAL's Photo GOCALGAL Posts: 5,176
3/24/18 9:18 A

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This is a gem of a lesson that seemed daunting and not doable at first since I was already monitoring my food. When I am operating at my best I have learned to divide and refrigerate several things for later. I have to be in the right frame of mind, eating slowly, feeling satisfied. I have to think positively and then decide to do it.

Sometimes it's not doable or only a quarter of that apple or sandwich instead of half...trying to balance the fear of deprivation and me controlling the food instead of the other way around.

It's not easy improving my relationship with food but my weight loss/maintenance has never been as stable or satisfactory. I keep trying and chipping away at bad habits, reinforcing the good ones.

I won't let a slip up last night stop me from getting right back to this and all the other good habits I keep working on . emoticon emoticon emoticon

Edited by: GOCALGAL at: 3/24/2018 (09:24)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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GLORIAZ's Photo GLORIAZ Posts: 1,326
3/24/18 8:13 A

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Half off! I will be repeating those two words today while I am eating my three meals and snacks....it’s Saturday And i can have a snack!

Gill....you are such an inspiration and I love your thoughts! Thank you! I used a cepacol lozenges because I have a sore throat. I discovered that after it dissolved, the unpleasant taste it left in my mouth made the thought of eating a turn off........so maybe I should continue this experiment! emoticon

One day at a time!


Gloria.
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AURA18's Photo AURA18 Posts: 11,088
3/24/18 7:52 A

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emoticon Gill, good report on today's lesson. I have surprised myself by feeling full on less food. Daylight has something to do with it. At night I overate emoticon ... I need bright light to notice how much I'm consuming emoticon emoticon

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MINDFUL-C's Photo MINDFUL-C SparkPoints: (192,945)
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3/24/18 7:46 A

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Half off:

This lesson has me too focused on food. I will listen to my body and stop when I feel I have had enough. I already make smaller portions.

When I go out for lunch tomorrow I will think before I eat and hopefully not over do it. I do not eat out a lot. (Thank goodness!)

C

Live in the moment

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

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,182
3/24/18 1:42 A

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Just for today, I wanted to kick this one off by sharing what I wrote the first time I did this activity (2014) - I actually DID the activity and halved 5 of my foods that day. Here's how it panned out:-

QUOTE
Day 20 - okay, she doesnt' say I have to halve everything - do it with 5 foods - I'll give it a try as I'm home all day today - and I'm learning from these lessons, that I never know what I might learn! It's surprising me - sometimes it sinks in a few days' later!

Here are my 5 foods I plan to experiment with:

1. porridge at breakfast time - this was fine, I ate slowly, it felt like enough, I felt quite happy
2. apple at snack time - half an apple was OK - I ate slowly - it was very juicy
3. cheese at snack time - I had just half an ounce of cheese with my apple - I nibbled it slowly and it was enough, I also had a cup of coffee and read my magazine - so I sort of 'fed' myself in other ways for my morning break
4. Pasta at dinner time - I weighed and cooked 2oz pasta, then served myself half - it was fine, seemed quite enough with lots of lovely stir-fried veggies
5. banana 'ice cream' at dinner time - I divided my serving into two small bowls and put one in the freezer - ate the half-size portion and, surprise, it was enough!

I am amazed at today's lesson! Firstly, I'm amazed that I actually did it! and secondly I'm amazed that half WAS enough! (Maybe I'll be starving later, or tomorrow - but who cares - I would not have believed it!)
END OF QUOTE

I hope this inspires you to have a go at this exercise today.
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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AURA18's Photo AURA18 Posts: 11,088
11/29/17 6:10 P

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Day 20 Half-off Special - is working!
~ 1/2 green bananas in freezer. 1/2 veggie bag save the rest for next meal.
~ ~ Protein divided into 2-ounce potions (was 4oz.)
Adjusted my plan for more vegetable protein and less animal.

First post - I buy fruit, vegetables, lean protein & yogurt. When I'm hungry and need a quick fix, I eat tuna, yogurt with variety of spices: thyme, basil, rosemary, lemon & mint.

March 2019 Update: less sugary fruit, avoid processed foods (protein powders)
Replaced tuna with sardines for more omega 3
[light tuna is back along with sardines packed in water not oil]
I rarely eat dairy because it interferes with digestion.
No more C.R.A.P. in my cart.

My nutrition plan has healthier foods and I am satisfied with smaller amounts.

Edited by: AURA18 at: 5/12/2019 (18:56)
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AMYBELLES's Photo AMYBELLES Posts: 13,667
11/26/17 9:57 P

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I’m good with this at times but need to get even better. Positives: I can eat half a banana, half an apple, half a bagel, half a restaurant meal, and I now make one egg rather than two for breakfast. Half of a sandwich is a hard one, but I use very thin/small pieces of bread.

I’m not perfect, but for the most part, I do not have seconds. I was tempted at Thanksgiving, but I didn’t!


**~Amy~**
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~The Villages, Florida
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (175,192)
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11/26/17 9:50 A

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Coz I weighed and measured everything I ate for a long, long time ... I recalculated what was a proper serving size. Now I know what a serving "should" be.

So serving myself half ... is a great tool along with knowing the first two bites are gonna be the best.

Change your mind ... and the rest WILL follow.

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,182
11/26/17 5:39 A

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I have managed to have half an apple or banana recently. After reading Day 20, I only ate half of a wheat tortilla I'd heated to have with my curry.

I think you are probably right about the deprivation thing, Maria. I have an innate fear of not getting enough food.

I don't eat out often, but when I think about the dessert at my December meal, I think it's actually extremely enjoyable to eat those creamy, sweet treats!

Edited by: SWEETENUFGILL at: 11/26/2017 (05:41)
Gill

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So many great ideas here and another awesome lesson that I continue to work on. I really struggled at first with halving anything except restaurant meals...they are usually huge.

Through the discussions here, I now believe my reluctance came from a fear of deprivation. Deprivation used to be my main way to lose and keep off weight. With my personality, too much deprivation did not work long term.

Not sure when or why but once I believed that I could put 1/2 of a piece of fruit or a sandwich in the fridge and it would be there if I Really wanted or needed it, it was very eye opening and empowering.

The more it becomes a habit the more successful I am. Right now I am very focused and it is working because I do not want that dreaded holiday weight creep. emoticon

Practice, Progress not Perfection emoticon

Edited by: GOCALGAL at: 11/25/2017 (19:14)
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I am already doing the half off idea with breakfast. I make a whole sandwich and cut it in half. Have half with coffee. I save the other half for my mid morning snack. Yesterday I used the two bites rule with some starchy sides served with a meal. When I go out I will eat half and take the rest home. Somebody once told me that you can have the kitchen do it if you don't have the will power. But I manage it fine on my own. I had a half sandwich for breakfast today and a half turkey sandwich for lunch. I am going to have half a baked potato tonight with steamed broccoli and turkey.

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Same here, Donna - it's hard to realistically practise this without the right 'situation'. However, it is a great one to bear in mind, and I've certainly used it in the past (at buffets and parties)

I watched a video by Dr Barbara Berkeley (who wrote Refuse to Regain) - and two of the things she suggests when eating out is to (a) put the carbs round the edge of your plate - ie treat them as 'sides' rather than 'mains' and (b) to take a small bite of every dessert you fancy, and putting them on your plate like a 'tasting plate'

www.youtube.com/watch?v=yVyaPM_ksLY

I'm already wondering whether I want to do this when I go out for a restaurant meal in December with friends. I have already chosen my main course and dessert - I'd kind of like to eat all of it, and I think it wouldn't do much damage if I did. But could I eat just half of the dessert? I'm not sure. The friends I'm eating with are food pushers, so I don't think offering them a taste of my dessert would work - they'd insist on my having half of theirs in exchange.

I might use this opportunity to test whether I can do this, especially with sugar! - and eat just half of the dessert.

Remind me? Why do I have to practice eating just half? Oh, to find out whether it's my body or my head that still want food. When it comes to dessert, it's probably always my head.

Sigh!
emoticon


Edited by: SWEETENUFGILL at: 11/25/2017 (15:29)
Gill

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DSJB9999's Photo DSJB9999 Posts: 6,692
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Day 20 Half-off special

Divide & Conquer /Half-off Special - to manage your serving sizes. Eat 1/2 of what you normally would or take 1/2 of the amount you want.

Determine YOUR 1/2 serving size before you take the food. Have a built in measure for your food. If you are still hungry substitute in a less calorie dense food like salad, raw vegetables or fruit. Do not under eat for the day.

I chose to eat reasonable sized meals today. All meals I made were a perfect size for me. emoticon I think it would be an easier lesson if I were eating out! Or at a buffet. emoticon

emoticon it is easier to cut back if it's not already on your plate. emoticon


Edited by: DSJB9999 at: 11/25/2017 (12:35)
Donna
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Day 20 Half-off special

Divide & Conquer /Half-off Special - to manage your serving sizes. Eat 1/2 of what you normally would or take 1/2 of the amount you want.

Determine YOUR 1/2 serving size before you take the food. Have a built in measure for your food. Pizza for a female is always 2 slices. If you are still hungry substitute in a less calorie dense food like salad, raw vegetables or fruit. Do not under eat for the day.

One plate only - take food only once! Don't go back for seconds ever. If you crave 2nds, you're probably hooked on the taste of the food rather than needing more fuel. By eating less (1/2 of each food), you appreciate all the tastes but don't leave the table feeling totally stuffed.

For example lasagna, picture the large serving you'd usually eat, then take 1/2 that much. Divide/cut the sandwich in 1/2 and eat that with a piece of fruit to complete your meal. If you don't feel totally satisfied, wait 2 hours and have the rest if you still need it.

Sometimes the half-off concept may seem awkward or unsatisfying. You try eating half of your food but you can’t stop yourself from finishing it off, determine whether it’s your body or your head that is still hungry. Hunger or Emotions? Is it your body or your head that wants more food? Look at your emotional needs – something else needs to be filled.

Maybe it is habit? A sweet tooth? Identify the underlying drive to eat more. Work out an approach that works for you, both physically and emotionally.

Today

Divide several of your food items in half, then eat only that much. Write down the foods you do this with.

Do this half-off special with at least five foods. List them below.

Over the next few days, record any foods that you eat half of as well as with how it felt to leave half of the food behind.

++++++++++++++

I do well with this (when I practice it).

1) I avoided pizza when I was on a diet until I learned the 2 slice rule.
2) Buffet only one plate and selective, not a bit of everything.
3) I added 'Determine YOUR 1/2 serving size before you take the food'. It easier to cut back if it's not already on your plate.
4) If you are still hungry substitute in a less calorie dense food like salad, raw vegetables or fruit. I really like this concept of make it a 'balanced meal' by having all the food groups with a sandwich lunch.

Happy Sparker Lynn 'A good girl with bad habits'

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That is awesome!

C

Live in the moment

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

Love the Mindful Dieting Team!
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,182
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Gill

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

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I didn't know what I was going to write today, but we unexpectedly went to the grocery store where I got myself a piece of coconut cream pie for my evening snack. It fit in my calories for today, interestingly enough. But when I went to fix it, I remembered this lesson and cut it in half. Half was waaaay enough! Yeah! (Yes, I'm tossing the rest.)



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Edited by: AURA18 at: 5/12/2019 (18:51)
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ha!
Well done for keeping your counsel - that must have been quite hard!
emoticon
Well done for taking your toe out of the murky waters of comfort eating too - great description!

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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DI_NAMIC's Photo DI_NAMIC Posts: 4,312
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Yesterday was a toe back in the murky waters of comfort eating, but just a toe.
With improved recognition, I withdrew that foot pretty fast and can report a way better day today. Decided to do a full 'half portion' experiment on everything except freggies. So far, I don't feel in the least deprived.

PS Please note that it would be uncharitable to gloat about the following.... Some may remember the 'didn't know you were that big' shot across my bows earlier this week. The instigator has been medically cautioned to lose 40lbs and was bewailing that fact at work today.
I kept my counsel.

Diana UK GMT (EST + 5hrs)

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7/20/17 9:04 A

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Day #20 Half-off special

Sometimes there is a lesson that comes around that, after several attempts, is just not for me. This, I believe, is one of those lessons.

I wrote much more in my "magic notebook" about this but most is just about feelings of anxiety and guilt over not being able to control myself so no more experiments on this one!
For those who can use the half-off solution it is a great idea! emoticon


Phyllis ~~
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When I go out, which is not often I do not split my meal in half. I do tend to over eat. Still a work in progress.

At home I use a smaller plate and make smaller portions. I am measuring my foods now so portions will get even healthier.

C

Live in the moment

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

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Day 20, 1/2 off special

I've struggled with portion distortion for so long and of course it always varies in proportion to my desire for the food in front of me. I was, for example, much more likely to take a too-large piece of pie than a too large helping of green beans. It was the same with certain meats, cheeses, breads, etc. A thin slice of bread and butter is too much if it is store-bought; but one thick buttered slab may not be enough if it is homemade!

I have learned to love my fruits and veggies now; I used to just like some of them. I've also learned to eat smaller helpings of meat although I am careful to get extra protein because of my age. I really am very careful now of breads and sweets, and I try not to snack so I'm doing well.

I was feeling the creep so I'm back to smaller plates again and yes, it is true that I can be satisfied with less food. I don't eat out of boredom anymore because I am active and busy!

Exercise day 20: Everyday Body workouts

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DAY 20 Half off special

I had read ahead and I knew this was coming up. Last evening I saw a friend do this! But by then I had eaten the whole thing! I was already thinking about Day 20, so I noticed her.

I have done this, dividing, foods in half. But I need to develop the habit. I could easily have had a whole extra meal if I had done this last evening at dinner! emoticon


chris

I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
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Wow! I just re-read all the posts on this thread! This lesson has a red star in my book and learning to be satisfied with less has been a huge learning curve for me.

Back in 2014 I did the exercise as suggested; halving five of my foods that day - it was a REVELATION!

Since then I have developed skills in menu-planning and portion-sizes and am aware!

One of my entries made me laugh where I said I used to feel powerless in front of a cake!
emoticon
But it is a real feeling. If, for example a friend had suggested sharing a flapjack when out for coffee, I used to feel scared! Scared that I wouldn't have enough. True!

Now I am the one who will suggests sharing, or even say 'no thank you' and not have anything.

I don't go out to eat very often, but am more able to make a healthy choice and skip the bread and dessert. I probably wouldn't eat just half once I'd ordered, but I might leave some on the plate if I'm full.

The buffet trick I am good at, one plate with a small bit of anything I fancy.



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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I've been having 2 hard boiled eggs as my mid-morning snack and this morning I tried just 1. I feel full!

Another trick I've found to help to stay feeling full to to not drink with my meal or immediately after.

~Sarah~
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I forgot to add that we rarely go out to eat but when we do, I practice this and divide my portions in half.

Sunny, East Africa

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@ Aura18- I love your shopping list :-)

I've written and tried to post several lovely replies this last week but each time I've tried to post it, my internet has gone out and I lose it all. This chapter was good but doesn't apply for me right now because I've already cooked and divided into single sized portions my meals for this month. They are in the freezer and I take out a couple each day to thaw then add a little bit of soup or cooked veggies to it to make a full meal. I can then focus on cooking for the rest of my family who don't necessarily want to eat the same things or portions that I am. I really have a hard time tracking my food but since I've started this, I haven't worried about trying to write down everything since I already did the prep time ahead and know that I'm in my calorie range.

Sunny, East Africa

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Leslie, thank you for your informative posts!

I feel this is a hard one for me. I prefer to eat enough to feel full, I'm not sure that half a serving would be enough for me.

I need what I need, how much less am I supposed to eat? Why not just give up food altogether in that case. I think I would prefer to fast completely than just eat half a belly full all the time and obsess about food the whole day.

No I don't think this would work for me.

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


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Edited by: AURA18 at: 5/12/2019 (18:49)
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Day 20 Half-off special. This one has always been difficult for me. I do often order lunch menu items at dinner when I'm eating out....if the restaurant allows that. Otherwise I might pick ala carte items and make a meal out of healthy items if the menu doesn't have any entrees with a reasonable amount of calories and fat. Salads are always a winner and I enjoy them with only balsamic vinaigrette as a dressing, rather than one of the salad dressings. I carry a little jar of balsamic in my purse.

I really, really like the idea of eating slower....but I have struggled with that all my life. I don't know why I can't just consistently chew every bite 20 or 30 times except that it just doesn't happen.

I also ask for a container and put 1/2 of my entree in it if I have to order a whole entree.....then I generally forget to take the container when I leave....that takes care of those calories!

Strength exercise for day 20/100 - walking with Leslie Sansone with upper body strength moves.

Edited by: LIVINTODAY at: 3/20/2017 (17:21)
Wanda

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I'm learning to go with smaller portions, smaller orders. I've ordered from the lunch menu when I go out for dinner. It's definitely enough. I'm also working very hard on eating slower! It's amazing how I fill up so much faster with just that one little thing. I even 'taste and enjoy' my food now.

Babs
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I have "learned" to be satisfied with half or even less food than before. I also use an 9" plate for most of my meals but use a pie plate for my salads.

Right now I am "rigidly" following my elimination diet prescribed by my doc. I have on "blinders" to any food items that are not on my program. This is working for me.

Change your mind ... and the rest WILL follow.
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Day 20: Half-off special
When you are the cook, you can usually take charge of your serving amounts. But away from home, this gets a lot more difficult. You need an easy but accurate way to monitor your food intake when you can't measure anything. TRUE...
Half-off special
For an easy way to manage your serving sizes on an ongoing basis, use a concept called the half-off special. That simply means eat half as much as you normally would, or take half of the amount you actually want.
picture the large serving you'd usually eat, then take half that much. If you want a cookie, divide it into two pieces, and then eat only one of them.
At lunchtime, cut your usual sandwich in half, and then add a piece of fruit to complete your meal. If you don't feel totally satisfied after eating half a sandwich, save the rest of it for at least two hours, then decide if you still need it.
The "half-off" approach works especially well at banquets or meals that involve several courses. By eating half of each food item, you get to appreciate all of the tastes but don't leave the table feeling stuffed.
Decide you won't go back for seconds-ever. Even when you're at family-style dinners or buffets, take food only once. If you crave seconds, you're probably hooked on the taste of the food rather than needing more fuel.
With foods such as pizza or snack items, determine your serving size before you even start eating. Unless you are extremely active, a good serving amount for pizza is two slices if you're female, three if you're male.
Don't worry about whether it's a medium or a large pizza. By setting a limit on the number of slices, you've got a built-in measurement for every size and type. If you're still hungry after finishing your designated serving, reach for a salad or a few raw vegetables instead of more pizza.
Hunger or emotions?
Sometimes the "half-off" concept may feel awkward and even unsatisfying. If you try eating half of your food but you can't stop yourself from finishing it off, take a close look at your emotional needs. Maybe something else in your life requires attention or needs to be filled.
Divide several of your food items in half, then eat only that much
Do this half-off special with at least five foods
Do this half-off special with at least five foods
Now that I have Advanced to a place where my portions/exchanges are reasonable, I no longer face the problem of over-stuffing myself on a regular basis. As Linda says, at home, I prepare meals of the right size for myself and I use the smaller plates and only make enough for one serving and put any leftover for future meals in fridge or freezer.
Away from home, the tips for handling buffets and bring-and-share lunches etc are really helpful, and I've been doing it since I first read the book. Take one plate, and put a little of everything I want on it - and don't go back for seconds.
When going out I will put half in to go box for another meal.
Not sure if i could only eat a half a cookie so I will not even eat them while i am working on my journey. I will work on the half a sandwich concept with a fruit. if baking myself I will make smaller cookies or muffins. If eating pizza I usually only eat two with a salad.

Leslie Knudson
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