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JUNEPA's Photo JUNEPA Posts: 14,420
10/26/19 6:01 P

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Day 60 - Create a Stop Sign

3 things to use as a STOP SIGN when the head/heart hunger siren goes off
I don't want to start over - I have a Bright Line against snacking - I want to feel mentally strong
- 1 I really really really don't want to start over, so I want to stop failing
- 2 Is this part of my eating plan and/or is it something that is going to delay the day I arrive at my goal weight?
- 3 Will I feel mentally stronger or will I feel wimpy and weaker if I eat this
- Bright Line - no snacking

things to INSTEAD DO
- focus on what I am doing and do it better-faster-more efficiently-more than what I usually do
make tea - do something on my chore list
do something active outdoors - hike, walk, bike, run, swim
do some Tai Chi

I'll put them on my phone so I can read them over before I do anything

I am on vacation right now, so meals aren't really planned. DH and I are driving, doing a major road trip, and when we stop at gas stations, there is a really powerful siren call to buy a small packet or to buy something junky like chocolate bars, energy bars, chips, nuts ... So far I have been able to resist. When at the gas station, my inner voice says it's no big deal, just a small something, don't be so rigid, you won't feel weak for having done it, you will feel moderate. After we leave the gas station and for the next long while, even into the next day, I am so happy I resisted and I would have felt weak and awful emotionally/mentally had I given in.

That's a great stop sign Gill - Stop - Think - .... What do I really need
Way to go, keeping yourself on track and doing what you really needed !!



Edited by: JUNEPA at: 10/26/2019 (18:20)
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: 20,797
10/25/19 7:12 P

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I like this way of being successful in not eating when not hungry. Stop think and not eat.

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,257
10/25/19 3:42 P

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Stop. Think...... what do I really need?

Today I needed rest/sleep more than anything. So that's what I did when I got home from work.

I had to talk to myself all the way from work to home, to avoid walking in the direction of the shop, to avoid turning down the road that led to the shop, to avoid stopping to buy ANYTHING!

Today, it worked. And I met my need for rest by putting my feet up when I got home.

My stop signs don't always work - but every time they do, it makes it more likely that they'll work again next time.


Gill

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

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

www.sparkpeople.com/system/howitwork
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,890
10/25/19 2:33 P

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Actually it's my mantra: I am worth it. I am in control. Of course, that doesn't mean it 'always' works, but it's what I try to remember and repeat.

Edited by: MASTERPIECE8 at: 10/25/2019 (14:34)
Babs
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THETROUT's Photo THETROUT Posts: 1,897
10/25/19 2:25 P

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Day 60 -
I'm still contemplating a plan of action for these things. For head hunger, I'm definitely trying to escape feeling overwhelmed. I'm avoiding doing hated tasks.

For heart hunger, a warm beverage, tea or coffee, works well for me. sometimes ice water with lemon. Or a phone call to a friend, but I don't always have time for that.

Janet in Georgia

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MAWMAW101's Photo MAWMAW101 Posts: 12,609
10/25/19 8:45 A

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Day #60 Create a Stop Sign
emoticon My sign is on my vision board where I see it often.

Phyllis ~~
Indiana - Eastern Time

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


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DSJB9999's Photo DSJB9999 Posts: 6,702
1/25/19 10:25 A

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Day 60, 100 days Create a stop sign

Wanda I love your idea of turning the light off but as my kitchen and family room are together I'm not sure if this will work, lets try it!

I used to have physical signs reminding me to Stop and think twice before I eat any more but I think I could ignore them so it made me look silly really! The festive season was challenging and when no one was about I sometimes used my Mouthguard in the evening as I can't eat with it in my mouth. emoticon

I agree with others that the STOP sign needs to be in my head and used quickly before I change my mind! Moving out of the kitchen, shutting lids for biscuits and cakes will work. I like Maribeth's earlier idea to say out loud "Am I physically hungry?" I wasn't quick enough over Christmas and New Year but I started a challenge on Instagram in January and was quickly (mostly) back on track. The S TAY T OTALLY O N P LAN is valuable to remember and have written it in my food diary and 100 DWL diary. emoticon

Edited by: DSJB9999 at: 1/25/2019 (10:26)
Donna
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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
1/4/19 12:12 P

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I'm with you on most days, Gill.
I try to stick to the plan and definitely use the Protect your Plan lesson almost daily.
I do have an evening kitchen "stop sign" that works for me. When dinner is over, I turn out the lights in the kitchen. Sometimes when I might just mosey into the kitchen to look for an evening snack the darkness says "Stop! Why are you here?"
That reminds me to think about the No S rules, what I've eaten that day, and decide if a small snack is appropriate or if I just need my evening cup of tea.

Hmmmm...wish I had a good "Stop" sign for daytime too.

Wanda

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

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,257
1/3/19 11:50 A

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Well, I dashed off to work without a stop sign today, and ended up in a don't care mode!

It doesn't happen to me very often, and I'm not too upset about it - I am having a big juicy salad for tea.

I have not found a stop sign that works for everything. My internal Stick To Our Plan works most of the time.

Today the 'don't care' was stronger!
It's over now!
emoticon

Gill

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

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

www.sparkpeople.com/system/howitwork
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,890
1/3/19 10:20 A

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Love all the 'stop' signs.

I've been working on visualization. I meditate, as I find it comforting/refreshing/relaxing. I visualize for that, and I'm working visualization for my stop signs. You have provided me with quite a few!! Thanks.

Babs
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MAWMAW101's Photo MAWMAW101 Posts: 12,609
1/3/19 9:51 A

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This is a very valuable lesson to learn, more important is to remember to reach for the sign first before giving in to the emotion.

Day #60 Create a Stop Sign emoticon
My head hunger is when I'm angry and I want to lash out about something.
My head STOP needs to be something active!

My heart hunger is when I want to hide, cry and eat chocolate.
My heart STOP needs to be something nurturing

Phyllis ~~
Indiana - Eastern Time

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


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AURA18's Photo AURA18 Posts: 11,090
12/26/18 7:49 P

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emoticon Stop Signs everyone! emoticon 1. "Close kitchen" shut sliding door "end of eating." 2. lemon water then brush teeth 3. Tv workouts 4. reading & writing.
emoticon Say it out loud emoticon "Am I physically or emotionally hungry?" emoticon
During 2018 I made progress on days 51-60 stop "Emotional Eating" ~ Avoiding Temptation Easier Than Resisting.
My plan - stop eating right away - deep breaths, positive self-talk.
Focus on 2 goals
emoticon emoticon emoticon emoticon
Intentions for 2019 "Use what works!" Research, write plan and monitor a good week. Repeat and tweak to obtain results! Read all my books: Obesity/ Diabetes Code; Eat Rich, Live Long; Plant Paradox; Thyroid books and more. Fasting variety of ways. When I'm really hungry, I eat too much, too fast. I can practice breaking-fast slowly and stop when full even if it's a small amount: Protein first and LCHF.
This sign is like my story - down 80 pounds in 2016. emoticon Detour winter'17 re-gained 15#. Down again Jan - Aug. '18 to lowest 158. Again, fall/winter re-gain 15#. I feel like a bear preparing for hibernation. emoticon Then dropping weight by the end of Feb. Plan on it working that way again. emoticon u.nu/on2l video MopDog in snow

Edited by: AURA18 at: 1/4/2019 (13:23)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
5/9/18 4:55 A

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100 Days Challenge, Day 60 - Create a stop sign

Today’s assignment

1. List three things you will use as your “stop sign” plan for handling head hunger.

I will purchase a charm "stop sign" because I don't carry a purse. I will put post it notes saying "Stop" on the cabinet where special treats are kept. I will take deep breaths when I'm experiencing a craving or drink extra cold water. That seems to help me with the "hungries".

2. Now list three things you do for your “stop sign” plan for handling heart hunger.

Smoothing, soothing, soft and cuddly always help me with heart hunger.

3. Copy your stop signs onto a small card to carry with you as an instant reminder. Share your lists with a buddy and agree that you’ll both use them as a set of emergency coping skills. Write some notes about how this changes your patterns of emotional eating.

I'm rarely out with a buddy so this will be solely up to me to make up my mind how to deal with this on an event by event basis.

I REALLY like the previous acronyms for stopping. That helps me a lot!

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

My personal story as a blog:
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FUNLOVEN's Photo FUNLOVEN Posts: 2,671
5/8/18 8:53 A

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I absolutely LOVE all the ideas for STOPPING!

S = Stop T = Take Breaths O = Observe Feelings P = Proceed

S = STICK T = TO O = OUR P = PLAN

S = Stop T = Think O = Options P = Pick One

I have been struggling a lot lately with putting the breaks on and this has made me start to question my WHY. Why in the heck am I doing this?! I'm hoping these mantras will help me STOP instead of questioning my WHY!

Edited by: FUNLOVEN at: 5/8/2018 (08:58)
Sue

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,257
5/4/18 12:35 P

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Absolutely fabulous stuff! I've got to do a 'round up' of the STOPs!

Gloria - Stick To Our Plan - brilliant!
emoticon
Chele - a thought is just that, a thought. I do not have to act on it
emoticon
Maria - Stay Totally On Plan - awesome!
emoticon
Cat - thank goodness that stone has gone - I've had a blocked salivary duct - painful indeed!
STOP … what’s going on?
STOP … what do you really want?
STOP … is food gonna fix it?
emoticon
Maribeth - say it out loud "Am I physically or emotionally hungry?"
emoticon
SKIRUNNER: Stop Think Options Pick (one)
emoticon

and breathe............ just breathe




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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PAULALALALA's Photo PAULALALALA Posts: 27,149
5/3/18 9:54 P

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I'm enjoying reading everyone's "stop"s! emoticon

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,306
5/3/18 6:09 P

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S - Stop
T - Think.... what am I feeling? What am I thinking? What are my...
O - Options for self-care? Write down at least two or three.
P - Pick one. Do it. If that doesn’t do it, pick another...etc...

Cat - I too hope you’re feeling much better today! Sounds awful.

Edited by: SKIRUNNER1 at: 5/3/2018 (18:10)

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GLORIAZ's Photo GLORIAZ Posts: 1,326
5/3/18 5:05 P

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Cat.....Sorry you had to go through that emoticon

One day at a time!


Gloria.
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (193,766)
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5/3/18 4:27 P

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Cat, I am glad you are feeling better! emoticon

C

Live in the moment

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

New Group: Diabetic and Pre-Diabetic Weight Watchers (MyWW) Team!
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AURA18's Photo AURA18 Posts: 11,090
5/3/18 3:59 P

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emoticon In mailbox emoticon 100 More Days. Thanks Linda. emoticon emoticon I am going to spend time on the 7 Keys emoticon emoticon emoticon
emoticon emoticon Say it out loud "Am I physically or emotionally hungry?" If emotional - find alternative from my lists I posted here on 100 days

Stop and Read - 8 New Ways to Lose Weight u.nu/0862 By repeating 100DWL --- things are getting easier Sing u.nu/-vux Meditate u.nu/gyie
Energize Mornings u.nu/pi19

Edited by: AURA18 at: 1/2/2019 (15:11)
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (175,235)
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5/3/18 12:31 P

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Yesterday was … tough. I get a blocked salivary duct from time to time. Doc says it’s coz I have hypothyroidism … lucky me. These hurt like the devil, eating makes it worse coz the saliva has no place to go and the gland under my jaw swells to the size of a … basketball. Well, maybe not that big … but big.

Alllll I wanted to do yesterday was eat … ice cream. Nice cold, soothing, best friend … ice cream.

Like Gill, I have read and reread Deepak Chopra’s book What Are You Hungry For??? STOP has become a battle cry for me.

STOP … what’s going on?
STOP … what do you really want?
STOP … is food gonna fix it?

Welllllll … it could. NO it won’t.

This morning, the “stone” passed. It was the size of a basketball. Well, maybe not that big. Ice cream would not have fixed anything.
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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GOCALGAL's Photo GOCALGAL Posts: 5,176
5/3/18 11:48 A

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Wow! SO glad I am checking in before leaving to go out of town until mid May and in the path of much temptation. I have been loosely formulating some strategies and have written a few down. Rereading my prior post along with everyone else's great ideas and suggestions makes me realize just how much I NEED to have MORE of a concrete plan of action in place to "protect my program".

Gill, Thanks for the idea of a personal Stop sign! For mine, I am writing "STAY TOTALLY ON PLAN" and use it as my book marker. I will photo copy day 65, "stimulus narrowing" and put it in my book along with my plan of action. I will make time to reread days 66 and 68, two favorites that are so helpful. emoticon emoticon emoticon

Gloria, I think I like yours even better "Stick To Our Plan" emoticon I am putting it on the other side of my book marker. I need all the help I can get!!

Edited by: GOCALGAL at: 5/3/2018 (11:59)
Maria ~ So. Cal. ~ Pacific Time Zone
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GLORIAZ's Photo GLORIAZ Posts: 1,326
5/3/18 7:17 A

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I agree with Gill, and drinking water is a plus! You asked what else Stop could stand for......Stick To Our Plan! Take two bites, wait ten minutes, mindful eating, exercise, drink your water, eat healthy snacks, no seconds, read Spark People, enjoy Gill’s posts! emoticon

One day at a time!


Gloria.
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5/3/18 4:48 A

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Yes, thank you Gill! I will add that to my plan.

Yesterday felt like a battle. We went out for sushi and my sneak eating habit / mindset was pushing hard! Usually when I go out (which is not often) I feel, well I blew it anyway. I did not give in, but did snack more than usual. Nuts with a small piece of 72% chocolate. Not sure if I was hungry when I had it.

Sushi is a healthier choice but there was white rice (not on my plan), and panko crumbs (again not on my plan). My sugar stayed under 141 but it stayed above 100 all day. This morning it was 105. Weight has not dropped (or gained) in a week.
emoticon

Stop signs..
I like Gill's S.T.O.P
I also let what my mind tells me to float by... a thought is just that, a thought. I do not have to act on it. Like "seedless watermelon" is a thought.
Hanging paper signs is too strong. No no no!... my mind would battle.

Edited by: MINDFUL-C at: 5/3/2018 (04:49)
C

Live in the moment

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

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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
1/4/18 4:45 P

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Day 60 - Create a stop sign

Well, my first trip through the book I did literally create a stop sign and put it on my refrigerator and pantry....not to stop me from eating, but just to make myself think about WHAT I was going to eat. It actually was helpful. I no longer use those signs because I've become better at recognizing the reasons I want to eat and better at making wiser choices.

I like Gill's stop sign though. Thank you, Deepak Chopra! There are many times when this simple method would be helpful to me. When I'm leaning towards a poor food choice, when I am about to put my foot in my mouth by saying something that should remain unsaid, and when I just don't want to exercise, or clean, or do anything that is uninteresting. stop, do some calm breathing, consider, and proceed. I'm going to be using this, Gill.

Maria, no plan + a margarita would be dangerous to me too! Love those margaritas though.

Exercise today - 10 minute arm exercise video

Edited by: LIVINTODAY at: 1/4/2018 (16:48)
Wanda

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

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,257
1/4/18 4:21 P

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At the moment, a slightly different STOP technique is helping me: it's from Deepak Chopra and it's
S = stop
T = take twenty breaths (in-breath is #1, out-breath is #2 - so it's 10 breath cycles)
O = observe how you feel
P = proceed

I'm also using an 'interrupter' of taking a drink of water when possible. But the stopping to breath is being very helpful.

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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DSJB9999's Photo DSJB9999 Posts: 6,702
1/4/18 4:15 P

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Day 60, 100 days Create a stop sign.

I have tried hard to deal with temptations and not leave food lying around - out of sight, out of mind! Doesn't stop me getting the items out of the cupboard when I am seriously tempted - heart hunger usually! I have some physical signs around my kitchen but don't always read them! I also have a sign from a very good friend which tells me I am 'Fiercely determined'
Christmas has needed a lot of stop signs and they haven't always been obvious.

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
GOCALGAL's Photo GOCALGAL Posts: 5,176
1/4/18 1:25 P

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To paraphrase what I posted in the past: " As always amazing posts, signs, strategies everybody for another one of Linda's gems. I have put up stop signs from the refrigerator to the bathroom mirror during various times through these lessons. Reading them over and over has been invaluable and has translated into my brain. I hear it often along with many other "stop sign" gems and practices from the lessons and reading from your posts. No more food samples as suggested by one of you has become an ongoing mental stop sign for me.

I still work at the stop sign of no eating after 7 but with flexibility. Tonight I'm potlucking with friends ~ for those of you who have read my posts it's with my dear but " food pushing" friend. lol We will eat late. I'm armed with lots of strategy from the 100DWL to deal with this and other pitfalls tonight."

~~~~~~~~~~

2018 ~ Funny thing is I got tripped up again the other night by this same friend with a piece of cheesecake that was not spectacular but I ate anyway. No plan, a margarita...sigh

This lesson reinforces the need for me to always be prepared and plan ahead so that I can keep up that mental stop sign. I got cocky and did not plan and I paid the price. I should have had a plan and gone to it immediately, with no hesitation or debating in my head. Again, it's practice + persistence+planning = progress. emoticon emoticon emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

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CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,307
1/4/18 10:26 A

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I have come up with my stop sign. It is S.T.O.P.
If I get the urge to eat something, I will think to myself STOP.
S = STOP
Don't grab anything quickly.
Could also be "SAY a short prayer for help"
T = THINK.
Evaluate whether this is head hunger, heart hunger, or really hungry.
O = OPTIONS.
Consider your options, what you can do instead of eating;
or choose a wise snack if you actually do need fuel at this point.
P = PROCEED.
Move forward with your chosen option.
This could also be PAUSE...take a few minutes to breath and relax.

Cheri from Georgia
Direction - not Intention - determines Destination


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MAWMAW101's Photo MAWMAW101 Posts: 12,609
1/4/18 7:09 A

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Seriously, I CAN do this! Seriously I WILL do this!
Day #60 Create a Stop Sign emoticon
My head hunger is when I'm angry and I want to lash out about something.
My head STOP needs to be something active!

My heart hunger is when I want to hide, cry and eat chocolate.
My heart STOP needs to be something nurturing!

Edited by: MAWMAW101 at: 1/4/2018 (07:11)
Phyllis ~~
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DI_NAMIC's Photo DI_NAMIC Posts: 4,323
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I'm the shortest person in our family and I have a physical 'stop' by locating the snack foods, cookies etc on the top shelves....reachable by the long legged menfolk; necessitates fetching a chair for me so I don't.

I have a 'We are good for your liver' healthy food list taped to the fridge to remind me to make good choices.

I love Maribeth's idea of a scented candle as a reminder!

Diana UK GMT (EST + 5hrs)

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DSJB9999's Photo DSJB9999 Posts: 6,702
8/29/17 4:38 P

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Reading your ideas here reminds me the 'tricks/techniques' I need to continue to use. emoticon
Having bit of a challenging time getting back on plan this week after a holiday so it was an excellent idea to ask 'Do you need it/are you hungry?' emoticon emoticon

Donna
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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
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Day 60 (Can it be??), Set a stop sign

Wow some good ideas for stop signs here. I kind of like the idea of lighting a candle to signal that the kitchen is closed. I'm going to add that to my evening routine. The only thing is that for me it cannot be food scented - they make me want to eat. LOL

I have a small stop sign in my kitchen it is just "AIH" which cues me to ask myself, "am I hungry"; I automatically follow that up with asking myself which kind of hunger I am feeling. I'm getting pretty good at this and it has turned me away from the kitchen many times.

Babs, I keep cut up fruits and veggies available too and also pull my grapes off the stems when I get home from the store. Today I have blueberries, and cut up watermelon in my refrigerator and peaches and apples available in the fruit bowl. For veggies, I have edamame, celery, cucumber, and cherry tomatoes - all easy to add to my plate. Meals are planned and I am ready to go.

Sue, you can meet those eating challenges this week. Talking it over with your husband was a great start. It helps me to check out the menu online when possible. Then I just tell the server that I do not need to see a menu. Having all those delicious pictures in front of me can knock me right off plan.
Also, don't go to the bon fire feeling starved...eat something before you leave - cheese or some kind of protein is good. You might also want to take something healthy to share that you know you will really enjoy too. I know neither suggestion is new to you but sometimes we need reinforcement. You CAN because you are committed to being healthy!

exercise today - I'm finally going to get back on the treadmill for a fast walk AND I am going to do the everyday body workout on Spark TV.


Edited by: LIVINTODAY at: 8/29/2017 (10:35)
Wanda

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emoticon

Edited by: AURA18 at: 12/26/2018 (19:59)
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Gill, I think you said it all when you wrote about going through this day/book several times. I see something new/different each time - or think of it differently It's help0ful to go over it and over it. After all I didn't get here overnight.

I believe we have to find out what works for us.

Eating out is difficult. Certainly is for me.

I've been keeping veggies on hand - clean, cut up, i.e. celery, peppers, tomatoes. Plenty of fruit too. I even clean/rinse my grapes and pull them off the stems, put them in a container. f it's there and ready, I can reach for that.



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This emoticon is most definitely what I need and one of my biggest hurdles. I think you know what I'm talking about - when suddenly you realize that you just ate something that will push you off the wagon/bus/train! It happens to me time and time again - UGH!

I have had some recent success in awareness finally. Time will tell if I am truly becoming more aware of my eating behaviors or if it was just a fluke. I hope it is a permanent skill.

Just yesterday I set my intentions for the week and one of them was to decrease the number of times I eat restaurant food. Then within hours our social calendar fills up and it all includes food! I feel so sabotaged and frustrated; like a failure before I can even get started! So I talked it over with DH this morning and I also read todays SP article about 5 Ways To Socialize Without Derailing Your Weight Loss.

Both of these things helped settle my brain down. Did they change the calendar? No, but I feel armed and ready to use my mental emoticon !

My first challenge is today - lunch with a GF and then dinner with DH at our local fave restaurant just a couple blocks away. The next event is a Bonfire/Pot Luck at a friend's house (not a restaurant, I know, but plenty of temptations). The details of the third social are yet to be determined, but I know it will include food. And, finally, on Sunday it is a B.D. party for our granddaughter.

emoticon emoticon emoticon emoticon

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I can't do this today. I've got my own 'stop' sign today - feeling delicate with a gastric upset!

But, actually, I've done this Day a few times, and have several STOP signs in my tool box. Most of the time, they work. When they don't; they don't!

However, working through this book a few times, has reduced the number of times I fail, because my 'inner talk' is now much more effective and compassionate.

The notices that I write to myself (like last Xmas) work very well for me at special times. I currently have a notice reminding me that, even though I feel tired (after work usually), I can make a nice cup of tea and put my feet up for 10 mins. This does help.


Edited by: SWEETENUFGILL at: 8/29/2017 (08:53)
Gill

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

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MAWMAW101's Photo MAWMAW101 Posts: 12,609
8/29/17 6:28 A

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Seriously, I CAN do this!
Day #60 Create a Stop Sign emoticon
My head hunger is when I'm angry and I want to lash out about something. My head STOP needs to be something active!

My heart hunger is when I want to hide, cry and eat chocolate.
My heart STOP needs to be something nurturing!

Edited by: MAWMAW101 at: 8/29/2017 (07:36)
Phyllis ~~
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CD11232210 Posts: 22,805
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~ in your journal, write down 3 things you will use as your "stop sign" plan for handling emotional hunger. Consider making separate lists for head and heart hunger.

1) I will say 'I won't eat that right now but rather put it aside for another time'
2) I will not keep unhealthy foods handy making it difficult to eat something not planned if the unhealthy food is not around
3) I will walk on the treadmill for 15 minutes and then see if I still feel the need to eat

I believe I am on the right track - no junk food is in the house, am unable to drive at this time so unless hubby would get the 'junk' for me I wont be able to eat any and he is now on board to not succumb to my 'I am really needing ????

.

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I like the idea of lighting a candle as stop sign. I have a rule though....
NO food scented candles because they make me hungry! LOL

Wanda

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

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AURA18's Photo AURA18 Posts: 11,090
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emoticon

Edited by: AURA18 at: 8/29/2017 (10:04)
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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
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Day 60, Create a stop sign

Leslie, 3 good steps for your stop sign!

I remember doing this lesson the first time through. Actually made a traffic STOP sign with 3 steps on it and kept it in my kitchen drawer ready to slap up on the refrigerator! It said "STOP - kitchen is closed". Somehow I thought I learned this lesson and discarded it. Time to bring it back now!

I don't remember all my three steps but I know the first one was
1. Get out of the kitchen
so this time I will add:
2. Have a really strong mint or brush your teeth (who can put food in your mouth after that)
3. Get out of the house if possible or at least get focussed on moving or on a task

I think this will be helpful to me and can't believe I forgot this lesson!




Wanda

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

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
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Day 60: Create a stop sign
By regularly drawing from your "instead" lists for head hunger and heart hunger, you'll be able to avoid a lot of your emotional eating struggles right from the start. But to use all of these tools effectively, you also need an instant reaction plan, sort of an "emotional stop sign," to remind yourself of your good intentions.
Instant response plan
Most emergency or firehouse crews rely on a process they've planned out in advance. When a call comes in, staff members immediately stop whatever they're doing and begin using the countdown for tackling the challenge in front of them.
You can develop a similar "stop everything" response to help you manage your food struggles. From your head hunger and heart hunger lists of things to do instead of eating, select a few that are your favorites. Examples might include grabbing a piece of gum, taking a short walk or writing in your journal for five minutes.
Use these as your stop sign, sort of an emergency countdown plan for emotional hunger. You might want to create one list for head hunger and a different one for heart hunger. Plan that each of your stop signs will include three items.
Anytime you're tempted to reach for food, pull out one of your stop signs and do the three things on your list. Carry your lists with you or, better yet, memorize them so you can draw on them instantly whenever the need arises.
Emergency stop signs
Think of situations where you start eating before you even think about what you're doing. Then plan an emergency stop sign that you can use every time you're in that setting. For example, here's how you might use a stop sign to avoid eating M&M's every day right after getting home from work.
The minute I start reaching for the bag of M&M's:
1. Walk, walk, walk. Do something active.
2. Take at least three deep breaths. With each one, keep telling myself, "I am strong!"
3. Put a stick of gum in my mouth to stop my food thoughts.
Once you decide to use your stop sign, do it quickly, before you change your mind. Don't let your resolve weaken or try to convince yourself a little bit of food won't hurt you. In many cases, the food does hurt you by increasing your emotional struggles or by harming your self-esteem.
In your journal, write down three things you will use as your "stop sign" plan for handling emotional hunger. Create separate lists for head hunger and heart hunger.
Copy your stop signs onto a billfold-size card, and then carry them with you as an instant reminder.
Share your lists with a buddy and agree that you'll both use them as a set of emergency coping skills.
Could of use this lesson yesterday
Head Hunger something active
Go to bed even if you don't have all exchanges
Walk or bike ride or even a DVD or wii
Clean
Walk or bike ride or even a DVD or Wii
Call or email a friend or write a letter.
garden
at restaurant or out and about
I will split food
look up on food the nutrition
take half of it home and ask for no bread basket
order safe foods.
have a conservation

Leslie Knudson
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MAWMAW101's Photo MAWMAW101 Posts: 12,609
4/29/17 5:09 A

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My answers are still the same as last time!
emoticon Day #60 Create a Stop Sign emoticon
I've discovered my head hunger is usually when I'm angry and I want to lash out about something.
My heart hunger is when I want to hide, cry and eat chocolate.

Head STOP needs to be something active!
Take a brisk walk
Clean a closet, drawer or the entire room!
Jump on the treadmill and crank it up
Listen to lively music

Heart STOP needs to be something nurturing!
Get out in nature, swing on front porch
Prayers or meditation
Take a leisurely walk and listen to the birds
Listen to my favorite Celtic music

Phyllis ~~
Indiana - Eastern Time

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


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All great posts once again. For anyone who misses a day or two don't wait until we start again---just jump right in and swim around some until you find something that grabs you and you want to share what is going on your end of the stick.

Gill, I love the midnight light on what lies ahead. It is fun to wait and anticipate much like Christmas presents when we were kids.

A nod to TOPs blue book and the idea of creating a Vision Board. I started creating mine with pictures, inspirational quotes and even weight loss successes. Once I feel like I have the time (c'mon I am retired --- I am suppose to have all the time in the world right? LOL) I am going to put it all on a cork board (my daughter left one in our second guest bedroom which if a guest slept in there they would be lost for years LOL) and then I will post a photo of it. I have been excited about it but essentially it, much like the stop sign (which I still might get and then glitterfy it for the holidays) is a way to remind us of the 'bigger picture' from time to time.

I have often said that as an emotional eater I have no trouble living in the present. In fact, I live too much in the present and therefore I forget the impact of choices I make this minute on the future of attaining my goals. Postponing like one of the early days in this book reminds us that we can have it--just not now.

So, here is to visual aids which I am all for in helping to achieve our goals.

emoticon

TweetyX2 (Pam B.)
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Total Wt. Loss in 2017: 33.8 lbs.

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End of Year 2018 Wt. Loss Goal: 188.2 lbs.

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,257
12/8/16 1:13 P

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Ha! good luck tonight, Maria! That is a 2-bite/not just at the moment, thanks/postpone/slow down/half-off special - you're right, it's an 'everything we've learnt' kind of situation!

emoticon

I decided that a message of praise (from me to me) might work well..... to help me stay away from the Xmas food until Xmas .......... what do you think?


a bit dark in my kitchen at night! It says "Hey! I love all the things you have lined up for Xmas! Well done! I'm looking forward to Xmas eve Hot Buttered Rum, popcorn, mince pies! (we're going to have such a good Xmas!)

Edited by: SWEETENUFGILL at: 12/8/2016 (13:41)
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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GOCALGAL's Photo GOCALGAL Posts: 5,176
12/8/16 11:41 A

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Amazing posts, signs, strategies everybody for another one of Linda's gems. emoticon I have put up stop signs from the refrigerator to the bathroom mirror during various times through these lessons. Reading them and hearing this over and over was invaluable and has translated into my brain where I hear it often along with many other "stop sign" gems and practices from the lessons and reading your posts. No more food samples as suggested by one of you has become a mental stop sign for me.

I still work at the stop sign of no eating after 7 but with flexibility. Tonight I'm potlucking with friends ~ for those of you who have read my posts it's with my dear but " food pushing" friend. lol We will eat late. I'm armed with lots of strategy from the 100DWL to deal with this and other pitfalls tonight. . emoticon At least that is the plan. emoticon

The main thing for me from this lesson is to put up that mental stop sign immediately, with no hesitation or debating in my head. Again, it's practice + persistence = progress. Planning should be here too. emoticon emoticon



Edited by: GOCALGAL at: 12/8/2016 (11:42)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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AURA18's Photo AURA18 Posts: 11,090
12/8/16 11:23 A

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emoticon
emoticon Everyone great posts... good ideas, for one of my favorite Lessons
emoticon Cheryl... good that you are joining us Now and Another round emoticon

Edited by: AURA18 at: 12/8/2016 (11:28)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,257
12/8/16 11:16 A

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Great that you've been following along - each of the Lessons is helpful, I think.

Last year I made myself a sign to post on the food cupboard (I must have deleted the photo as I cannot find it) but it was reminding myself that the food in the cupboard was being saved for Christmas - ! - and it worked very well.

I was thinking that I don't need a sign this year, because I've internalized my STOP signs - but I might just do it anyway! Just remembering last year's sign is helpful, so that's how powerful signs are!

I haven't got my STOP signs written down - but in my head, they are like a tool-box of things I can pull out depending on the situation. For example:-

At work:

Drink a glass of water
Leave the room
Go and take a breath of fresh air

At home:

Make a cup of tea
Do 20 jumping jacks
Sit on the doorstep for 15 mins (mindfully!)



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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12/8/16 10:43 A

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I've been following along and enjoy reading all of your posts even when I haven't been posting myself. I've already decided I need to join the next round after the holidays so the lessons can sink in.

Day 60 - Create a Stop sign

When at home check my daily to do list (a new habit I am working on) and pick something to work on with the added bonus of getting to cross it off when finished.
Make sure I didn't forget to eat (this has happened a few times lately when I have been involved in a project), if so get a small healthy snack and prepare a healthy lunch (the meal I am most likely to forget).
Drink a glass of water or tea.
Take the dog out or for a walk.

When out remind myself to count the cost - both in dollars and calories.





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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Leslie Knudson
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
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Day 60, 100 days Create a stop sign.



I needed this one. came at perfect timing. I been snacking on sweets and not tracking my foods. I Will get on track and stay there. I will not lose my KOPS status.

Heart hunger-
Need to keep busy such as cleaning and organizing
Go for a walk
Prayers and meditation away from kitchen
Talk it out either with a friend/family email
blog about it or write in journal

Head Hunger
If out- get a box right away and divide
Get to gym
Go to bed even if you don't have all exchanges
Walk or bike ride or even a DVD or wii
Clean
Drinking water, tea, or coffee.
Eat a fruit if on exchange that is left.

If not home
Bringing a sate food to eat
having a conservation
find something to do with your hands

at restaurant
I will split food
look up on food the nutrition
take half of it home and ask for no bread basket
order safe foods.

Planning ahead portion control and journaling practicing my new lifestyle change each and every day which will help and avoiding these situations.


Edited by: TOPS2KOPSVILLE at: 12/8/2016 (08:31)
Leslie Knudson
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MAWMAW101's Photo MAWMAW101 Posts: 12,609
12/8/16 6:04 A

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This is one of the most important lessons I've learned in this book. My answers are still the same each time I review them!
emoticon emoticon emoticon Day #60 Create a Stop Sign
I've discovered my head hunger is usually when I'm angry and I want to lash out about something.
My heart hunger is when I want to hide, cry and eat chocolate.

Head STOP needs to be something active!
Take a brisk walk
Clean a closet, drawer or the entire room!
Jump on the treadmill and crank it up
Listen to lively music

Heart STOP needs to be something nurturing!
Get out in nature, swing on front porch
Prayers or meditation
Take a leisurely walk and listen to the birds
Listen to my favorite Celtic music

Edited by: MAWMAW101 at: 12/8/2016 (06:09)
Phyllis ~~
Indiana - Eastern Time

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


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12/8/16 4:41 A

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Maribeth, I love your graphic!

Day 60: Create a stop sign

I use a mental stop sign for heart or head hunger. I know when it is head hunger it is an immediate I want to eat that! Ant I get a particular food. My response needs to be quick.

With my heart hunger I usually search for awhile. I am not quite sure what I want to eat. While my response needs to be quick, it needs to last longer. I may need to use more than one “instead” for heart hunger.

My emergency “insteads” will be:

If I am at home:
Drink a glass of water or a cup of coffee
Post on my team pages
Play my Animal Crossing game
Pet Deeogee
Play bass

If the above are not enough I will have a small glass of milk.

If I am not at home:

Take 4 deep breaths. With each one I will tell myself “I choose to be strong!”
Leave the area where the tempting food is. (Hide from it at work.)
Send an “I am proud of you” email from my phone to myself.

If I am at a restaurant:
Take 4 deep breaths. With each one I will tell myself “I choose to be strong!”
Split my meal in half.
Think of how I feel after I eat too much.


I have the most trouble at social gatherings or the few times we go out to eat.

C

Live in the moment

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

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AURA18's Photo AURA18 Posts: 11,090
12/2/16 10:48 P

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Day 60 Create a stop sign
emoticon Say it out loud emoticon Am I physically or emotionally hungry? If emotionally... find a healthy alternative from lists.

Edited by: AURA18 at: 4/29/2017 (13:28)
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,306
11/7/16 6:16 P

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emoticon STOP emoticon In the name of self-love.

emoticon



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8/3/16 5:39 P

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emoticon make a cup of hot tea

emoticon get up and move my body

emoticon get busy with something ... anything

If I am not truly physically hunger ... food is not the answer.

This is a lesson to learn, over and over, and over and over.

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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7/30/16 11:02 P

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Love all of your entries. My intention some days back on getting back to full tracking and tossing the chocolates is going well. In some ways, that was a stop. I have on my goal board several times when I have "purged the kitchen." Add to that now for these instances, "purge the need", realizing I can meet those needs with an instead!



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7/30/16 8:23 A

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Day 60, 100 days Create a stop sign




I sure need it last night. had supper at mom and should not have come home and ate. and my food intake was not written. so not sure if it was head hunger or heart hunger most likey head hunger. I do have the instead lists. but did not do it. so here's to a new day. and being day 60.
today will be busy. i have a t ops function and so not sure what time i will be back home.



Ok Head Hunger

Go to bed even if you don't have all exchanges
Walk or bike ride or even a DVD or wii
Clean
Drinking water, tea, or coffee.
Eat a fruit if on exchange that is left.



If not home
Bringing a sate food to eat
having a conservation
find something to do with your hands

at restaurant
I will split food
look up on food the nutrition
take half of it home and ask for no bread basket
order safe foods.


we all need pats on the back when we doing well but we also could use a hug when things are not going well.

onward to the next ten days.





Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


 Pounds lost: 0.0 
0
2.5
5
7.5
10
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