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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,209
12/3/19 4:37 A

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I'm using this lesson today as a friend comes to take me out to lunch; there are just too many 'out to lunch' dates this time of year - and each one considers itself to be the TREAT of the MONTH!

Today, I've decided to have soup (no bread) and a side salad at the cafe I know we're going to. I know the soup will be delicious and filling. The salad will be bright and vibrant. It'll be a nutritious and delicious meal.

This way, I will not be susceptible to my friend's insistence on eating something carb-heavy and sweet 'because it's your special meal'!

I minimized the damage of that luxury hot-chocolate mix I was given for my birthday - I had several spoonfuls of the grated/flaked chocolate before I tipped it into the bin.

Later: I caved in and had the bread - the cafe's homemade wholemeal sourdough - it was nice! Still only had soup & bread, and salad.

A friend brought round a box of 6 chocolate florentine biscuits - they're in the cupboard until the weekend.

It's that time of year - sugar and stuff everywhere you turn!

Edited by: SWEETENUFGILL at: 12/3/2019 (09:43)
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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NOCALORIES's Photo NOCALORIES Posts: 20,753
12/3/19 12:08 A

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Day 86 - Minimize the Damage

1. List any high - risk activities or possible food temptations that you'll be facing over the next few weeks.

Being around desserts and Christmas cookies

Try to come up with at least three ways that you can minimize the damage in each of these
situations.

1. I am blessed my husband loves desserts and they are not available in our house so I just
pass it to him and let him enjoy.
2. I admire the baker and tell them how beautiful the cookies are, but do not eat them. I give them as a gift to someone I know lives alone and will enjoy them

3.Record your plan below then read it often over the next few days so you'll feel strong
and prepared.

Eating sugar is sweet, but not as sweet as having a slim body.


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JUNEPA's Photo JUNEPA Posts: 14,407
12/2/19 11:41 P

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Day 86 - Minimize the Damage

1. List any high-risk activities or possible food temptations that you値l be facing over the next few weeks.

Only the upcoming holiday season - the longest extra eating season of the year with family gatherings and parties and lots of seasonal high-calorie traditional treats. Haha

Specifically I am trying to calm the Thursday eating as that is the day I meet with friends at the mall food court. I bring home-made food for everyone, but I usually eat much larger portions than I do at home for some strange reason.

Edit Dec 7 -- I ate as planned, not too much for lunch and even though the portions were generous, I felt hunger (emotional hunger) within half an hour of the meal nagging me for a while. Then for supper, I made something for DH and sadly for myself, I ate the 4 buns left over from lunch, after I had kombucha and my energy drink. For future plans, for Thursday suppper, I am going to eat the same thing every time - kombucha, energy drink, golden hot cereal and milk. That should be a healthy, filling, nutritious and calorie-appropriate supper. When I feel the vacuum of emotional hunger, I want to vacuum up a lot of food and I still feel hungry after. So now I am happy I have made a plan for next Thursday. I will be back to report how that went.
Edit Dec 12 - this Thursday I followed my plan, had kombucha, energy drink, golden hot cereal and milk, still felt hunger, but a bit later ( the magical 20 minutes later) I felt okay and was okay with not eating more

This Friday my hiking group is getting together for an evening pot luck. We usually bring healthy food, but portions will be a challenge and it is nice to eat others' home prepared food that is different from mine.
Edit Dec 7 - dishes at this soiree - raw veggie tray with dip, vegan wraps that included seaweed, roasted brussels sprouts with pecans, toasted baguette with goat cheese and a salsa that included blueberries, saffron marzipan bread, devilled eggs, crackers with spinach dip, and a plate of assorted Christmas baking of cookies and squares.

After this Friday, (besides the Thursdays) no more gatherings until December 21, then Christmas day, then New Year's Eve at friends place, another hiking group pot luck. DS and wife are coming home for a few days arriving Jan 2. When DS and DDIL visit, they snack a lot on junk food, they bring it as they know I don't have it at home.

2. Try to come up with at least three ways that you can minimize the damage in each of these situations.

1. Mindfulness about what I eat - I'm getting better at that.
2. Planning my next day's nutrition - if I am going out, be mindful to stay inside a premeditated calorie amount.
3. Staying under calorie cap for the day. If I go over, get back on track quickly.

My latest tool for staying on track is to think how what I eat impacts my journey to a svelte and fit body. That on top of my habits of no snacking, an eating window from 11 am to 7 pm, mindfulness to staying hydrated and to eating nutritious food.

3. Record your plan below, then read it often over the next few days so you値l feel strong and prepared.

Mindful eating, nutritious wholesome non-processed food, thinking about the impact of what I eat has on my body immediately and also in the longer time-frame how what I eat impacts my journey to a fit, svelte body.

Edited by: JUNEPA at: 12/16/2019 (23:06)
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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THETROUT's Photo THETROUT Posts: 1,888
12/2/19 6:40 P

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Day 86 - Minimize the Damage

1. List any high-risk activities or possible food temptations that you値l be facing over the next few weeks.

Friday is an annual Christmas party for my husband's job.

2. Try to come up with at least three ways that you can minimize the damage in each of these situations.

Honestly, I want to enjoy it. I don't think enjoying it means overeating or having lots of dessert like I've done in the past.
(1) Eat on track earlier in the day.
(2) Take a 1/2 portion of things I want.
(3) Pick one dessert.
3. Record your plan below, then read it often over the next few days so you値l feel strong and prepared.


Janet in Georgia

Just using SP suggested calorie/protein/carb range

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


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FUNLOVEN's Photo FUNLOVEN Posts: 2,654
12/2/19 10:37 A

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DAY #86 MINIMIZE THE DAMAGE

Real life has a way of getting in the way of my plans and best intentions. Well, if that isn't the truth! And before I know it, I've screwed up my diet up so much that I wonder if I should just quit entirely or at least for now. However, I somehow manage to pull myself together enough to struggle through and get back on track.

This year I wanted to reach my goal weight and have a bit of wiggle room so that I could indulged a bit in the holiday delights of food by simply "minimizing the damage". I wanted to experience the feeling of freedom from quilt just because I had a few extra treats. I have not quite gotten there yet. I am so close that I can almost "taste it"! Ha-Ha-Ha! I feel emotionally stronger this year for resisting temptations and staying in control of my eating behaviors. I think with a bit of planning I will be facing the new year with new confidence if I keep the suggestions from this lesson in mind:

1. Stay within my SP calorie range.
2. Plan for Special days.
3. Stop when the damage is still small using the skills/tools you have:
- keep your hands busy or even sit on them
- get up from your chair/move away from the table and walk around or go to the bathroom
- drink a glass of water
- suck on a breath mint
- use the 2 Bite rule
- postpone eating
- focus on something/someone other than food

~ Think about any high-risk activities or possible food temptations that you'll be facing during the next few weeks.

It is perfect timing for this lesson as tomorrow I have an event at church tomorrow night called Advent By Candlelight. This is a women's only event. We sit in groups of eight and each table is decorated beautifully. Each gal is bringing a "dish to share" which means wine, appetizers, deserts, nothing very healthy. As we sit and enjoy the guest speaker, the food is within easy reach and calling our names. I will definitely need some of these tools/skills to sit there for the entire 2 hours and resist!




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: 12,605
12/2/19 6:40 A

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Day 86: Minimize the damage
emoticon It痴 the first week of December so the possibilities of high-risk activities with food temptations are endless.

Ways to minimize the damage:
*go for water or lower calorie drinks instead of alcohol drinks;
*eat something light before going to big parties;
*if I am the host, add more healthy items to the menu;
*if I知 not the host, take something healthy
*keep up with exercise activities
emoticon Keep this list handy and read it before each event of the season.

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. 哲ever give up on the dream!


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PAULALALALA's Photo PAULALALALA Posts: 27,142
1/29/19 11:45 P

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emoticon this is such an important lesson! Minimize the damage - stop while it's small. One or two bites (or more) doesn't blow it - it's continuing to eat recklessly that sets me way back. I used to think in terms of the day being either perfect... or "blown"....if I overate during the day or got off my plan, then the rest of the day was free eating and "tomorrow I'll start up again."

I've got in mind (and I will do it!) to print out some of the suggestions from yesterday's thread and pin them to my private bulletin board in the master bath -- same one I have my daily weight calendar on.

Donna - you are so right about preparation being the key to success!

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
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DSJB9999's Photo DSJB9999 Posts: 6,692
1/29/19 3:43 P

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Day 86, 100 days Minimise the damage

I agree with you Maria and Gill, this is a very important technique that can be used at many opportunities. Maria love the equation too.

Taking action right away can stop a few bites becoming a binge. Normally I do prepare for events and temptation. Preparation can also be Key to help me stay true to may plan as much as possible. If I do succumb to excess syns early in the SW week I do try to minimise the bad effects by limiting the treats later in the week! Also sitting on hands, leaving the room, brushing teeth or even throwing food away or covering it up can be what is needed! emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
GOCALGAL's Photo GOCALGAL Posts: 5,176
1/29/19 8:07 A

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This lesson continues to be my all time favorite because I rely on this phrase, "minimize the damage" probably more than any other in Linda's emoticon arsenal of weapons. It has been a huge help in my thoughts and efforts towards weight loss/maintenance.

An added tool that continues to help has been the "planning ahead" part mentioned by Linda, Gill and others to help to "minimize the damage" even before events or challenges happen. I now try to write out a plan of action to help me with the traps I will face. Still there are those times of slipping up and remembering to repeat "minimize the damage" is a huge help.

Practice + PLANNING + Persistence = Progress emoticon emoticon


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

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

Winning is Not Quitting

AURA18's Photo AURA18 Posts: 11,088
1/23/19 12:11 P

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Minimize damage: Enjoy occasional splurges within carb-budget.
Plan to flush out extra - Big 3: Fluids, Fiber, Fitness + relax and sleep more.
Release water weight and prevent constipation - may need laxatives.
emoticon emoticon emoticon emoticon emoticon emoticon

I find inspiration everyday on SP Feed!
Linda's lessons u.nu/jxwo u.nu/6ast

Edited by: AURA18 at: 1/29/2019 (08:40)
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
6/10/18 10:18 P

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100 Days Challenge, Day 86 - Minimize the damage

Suggested activities for today

~ Think about any high-risk activities or possible food temptations that you'll be facing during the next few weeks.

I do not have any high-risk activities or unusual food temptations upcoming. However, the ordinary food temptations of simply wanting to have a snack similar to what my Hubby is having does rear its head on a fairly frequent basis. If he's having and X, Y or Z food item and I've already used my food allotment for the day, it can be tempting to want to have what he's having.

~ Try to come up with at least 3 ways you can minimize the damage in these situations.

Three ways to minimize the damage: Drink a full glass of water, take a walk or write in my journal are three ways to help me.

~ Record your plan in your notebook, and then read it often during the next few days so that you'll feel strong and prepared

When I have overcome something in the past and recorded how I did it, it can help me overcome it again. Using the tools available are helpful as well.

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:
https://www.sparkpeople.com/mypage_p
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (175,192)
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6/1/18 10:12 A

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While on the road in the travel trailer I seem to do better with staying on track with food and moving my body. Hmmm limited space requires limited food purchases. And there are so many new things to see that moving my body just seems sooo natural.

Hubby is "on shaky" ground with his mania so my emotions are running high. BUT I am not eating my feelings coz well, there just isn't any thing in the trailer to munch on.



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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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,302
5/30/18 7:45 P

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I have learned to use this lesson to my great advantage. I can have anything I want, just not very much. Then I throw the rest away!



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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,887
5/29/18 12:33 P

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Yes, this is a favorite lesson and, for me, a very important one. To minimize the damage I have to plan and prepare. Like most of the lessons - it took me some time to work on this but I have put a lot of effort into it.

Babs
SW Illinois - CST


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GOCALGAL's Photo GOCALGAL Posts: 5,176
5/29/18 8:50 A

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emoticon C on 43 days and throwing away the chips! emoticon Focusonme of getting a kitchen and planning those 2 weeks in June! emoticon Phyllis of giving those goodies to the animals and birds!

emoticon

This lesson is my all time favorite because I rely on this phrase, "minimize the damage" more than any other in Linda's arsenal of emoticon weapons. It was key in my thoughts and plans to successfully maintain my weight during a recent cruise vacation where unlimited amounts of delicious food were every where.

My post from last January sums up my continuing journey. One of the fun and informative things about posting through the years is rereading them and seeing the progression in our journeys. A slight but helpful change in my journey~

Practice + PLANNING + Persistance = Progress emoticon emoticon


Edited by: GOCALGAL at: 5/29/2018 (09:03)
Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

MAWMAW101's Photo MAWMAW101 Posts: 12,605
5/29/18 7:39 A

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Day #86 Minimize the Damage
This is one of my very favorite lessons from the 100 Days and I used it during this month of May as I enjoyed a great vacation and the annual weekend 田amp out when the kids come home.
Today I will feed the birds and random animals the extra goodies left behind! It gets easier and easier.

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. 哲ever give up on the dream!


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CD13384562 Posts: 7,356
5/29/18 6:01 A

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My eating for two weeks in June will be primarily at restaurants while I'm out of town at a training class. Luckily my hotel room will have a fully equipped kitchen and it also includes breakfast each day.

My plans to minimize the damage of so many overly large portioned overly salted and fatted restaurant meals include:

-healthy breakfast at the hotel
-build your own salad for lunch at the training site cafeteria most days
-bring half of a restaurant dinner back to room for dinner the next day
-shopping for healthy snacks, bottled water, fruit, etc. to keep in the room
-carrying my emergency banana in my purse

MINDFUL-C's Photo MINDFUL-C SparkPoints: (193,256)
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5/29/18 4:12 A

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Minimize the damage

I thought of this one during every binge no matter how big or small. But while in the middle of one it did not stop me. While in one I did not care how much I went off my plan.

Now it has been 43 days since I have eaten food without anyone knowing, but I did go off my plan on Saturday. I actually had a small chip "binge" but I did not do it in private. This lesson popped into my head but I kept going for a short while.

Both my husband and I said "Hey we need to stop", and threw the chips away. We chose to stop as the chips were not good for our body or mind. Interesting that I can sort of taste them now and crave them a little. I am not usually into salty snacks.

I have gotten better at having small tastes, but I still avoid a lot. I still worry that thinking about this lesson will not be enough to "minimize the damage".

If my focus is better health, then limiting certain foods is in my plan!

Edited by: MINDFUL-C at: 5/29/2018 (04:15)
C

Live in the moment

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

Love the Mindful Dieting Team!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


EST


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DSJB9999's Photo DSJB9999 Posts: 6,692
2/1/18 2:04 P

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Day 86, 100 days Minimise the damage

Taking action right away can stop a few bites becoming a binge.
Normally I do prepare for events and temptation.

However on this day the only minimisation I did was only having 1 bar out of a chocolate pack rather than all 5 or 6 bars - far from idea but it could have been worse!

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,209
1/31/18 12:51 A

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Funnily enough, I've just packed 250ml of coconut 'drink' (aka 'milk') to take to work with me today as that 'extra' thing I might need to keep me going.

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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CD13384562 Posts: 7,356
1/30/18 6:51 P

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I have to think about this because on No S carrying a piece of fruit or fiber bar doesn't work anymore although I could have some liquid calories in the form of a glass of milk or juice. I can plan meals in advance when possible and I now have a jar of peanut butter at work for those weird days when lunch just isn't going to happen.



SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,209
1/30/18 3:29 P

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I cannot imagine the pain of losing a 2yr old grandchild accidentally like that - although I have had a related experience: when I was 17 yrs old I worked on a children's ward in the local hospital and two toddlers were brought in who'd drowned by getting under the cover of a swimming pool. Awful. Just awful. I've never forgotten it.
emoticon emoticon emoticon

My 'minimize the damage' things are often decisions made in the shop - or when I've gone out with a specific purchase in mind. For example, I might really, really fancy something particular to eat, but think of a way to get that experience in a less damaging way. They can be small decisions - if I fancy crisps, I look for a single packet of plain crisps (a) so I cannot scoff 150g of them, and (b) so that the artificial flavourings don't over-excite me!

I'm getting better and better at doing this - and of finding ways to meet a need in a healthier way.

Another example is how I've got better at throwing food away in order to not eat it!

Gill

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

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

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




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PAULALALALA's Photo PAULALALALA Posts: 27,142
1/30/18 9:59 A

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Just wanted to let all of you know how much I get from reading your thoughts and experiences on each of these daily lessons. I'm struggling a bit now, but see from reading back that several of you have had real tragedies. My heart goes out to you.

What comes to mind for me is something like happened this past Sunday. There is an annual covered-dish meal that focuses on birthdays. 12 elaborate desserts are prepared, and then others bring a dish to make up a meal. After going through the serving line laden with everyone's offerings, you sit at the table that is your month to eat your meal. My birthday is January and the dessert was a beautiful cake filled with strawberries. Then most everyone goes table hopping after the meal and gets just a taste of any other of the desserts. I actually didn't do too badly during the meal, but admit it was hard with the desserts. It was when I got home with my stomach overfilled that somehow I was still wanting more for the rest of the day. This is a good thing to remember "Minimize the Damage". I think it really would have helped to brush my teeth when I got home. The meal threw me too late to hit the 1 o'clock Y class I usually attend so it was a double whammy. To my credit, I did manage to do a home spin ride.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
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MAWMAW101's Photo MAWMAW101 Posts: 12,605
1/30/18 8:13 A

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My heart still aches for you Cheri, having lost a son I do understand being lost during times in life. So happy for you accomplishments and yes 鍍hird times the charm!

Day #86 Minimize the Damage
I do believe that this lesson is one of the best to keep from giving up and starting over at a higher number.
Yesterday wasn稚 a good day for me but I知 determined to make today a very good one!


Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. 哲ever give up on the dream!


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GOCALGAL's Photo GOCALGAL Posts: 5,176
1/30/18 8:06 A

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Minimize the Damage

Cheri, my heart goes out to you for the loss of your grandson. You should be proud of how you are overcoming such a terrible tragedy and moving forward to improve your health and fitness.
~~~~~~
Previous Post from 2016:
"I think this lesson is key to reaching goal and keeping weight off. It has taken me a very long time to take off the last 5 lbs. I have taken many "pauses" and had my share of slip ups but each time I have worked hard to"minimize the damage" by planning, preparing as much as possible and continually reminding myself of how hard I have worked and how HARD it is to lose regained weight.

Now I forgive myself, hold the line and work to get right back on track as soon as possible. Someone on SP once compared weight loss to a bank account. OK, so I made a few bad choices or overspent my calories...doesn't mean I keep spending like crazy. I now "minimize the damage" and keep going. It pays off eventually."

Post from Jan 4, 2017:
"Happy in that I did do better than last year. I enjoyed myself but worked hard to remember to "minimize the damage". With continued practice, the balance between deprivation and overspending seems to be thankfully narrowing. This phrase or tool is possibly the most helpful and the one I lean on the most from the 100 DWL. ...
as always ~ Practice + Persistence = Progress

~~~~~~

Jan 30, 2018:
My previous posts remind me of how much these lessons have helped me progress towards my maintenance/weight loss goals. Today as I reread this lesson I noticed that Linda said, "Build a strong Confidence that you can stop eating and get back on track." Repeating these lessons and small successes along the way have helped build my Confidence. emoticon emoticon



Edited by: GOCALGAL at: 1/30/2018 (08:41)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,307
1/30/18 6:19 A

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I am so encouraged by my weight loss and how much better I feel in these 86 days. But I have been here before....twice since I have been on Sparkpeople. Since I joined in 2012, this is my third time down the scale. They say three is the charm. I believe it is!!!
There were weight loss efforts before then. I would start, lose some, quit, gain back (plus some more). What made me get off track? I can't remember. What made me get off track this last time? It was the accidental drowning of my 2 year old grandson. A traumatic life event. I got lost for a while, and then never got back to taking care of my health until I had a wake-up call with my knee surgery.
It really does not matter what happens to get us off track. Sometimes reasons are pretty understandable. Other times they are lame excuses. But when all is said and done, we will struggle sometimes with resolve. You don't have to try hard to find success stories on this site. Staying with a plan is possible. I feel like these 100 day lessons have given me some tools to stay on track.
I guess my best ones are: My STOP sign, the two-bite rule, and my 10 reasons. Also, eating slower and savoring has really helped a great deal. I fix a plate and visually, it does not look like much. But when I eat slowly I am full when I finish. No more gulping down food and eating too much. No more eating by sight.

Cheri from Georgia
Direction - not Intention - determines Destination


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1/30/18 4:15 A

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I brush my teeth.

If I am eating a food my body does not need I throw part of it out.

Still working on all or nothing thinking. If I damage my "car" I do not have to damage it again.

C

Live in the moment

I follow the MyWW Blue Plan
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DSJB9999's Photo DSJB9999 Posts: 6,692
9/24/17 2:44 P

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I try to hide food sometimes, out of sight, out of mind! Today there are two entire pizzas left for tmrw so I have not cut them so won't be tempted to nibble them tomorrow daytime. emoticon

Great thoughts everyone!

Donna
Lancashire, UK

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,209
9/24/17 2:36 P

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The way I think of it is to do my best, and be kind to myself. Yesterday I minimized the damage by choosing to enjoy 100g Lindt dark chocolate - mint flavour. I'd had crave for chocolate mint and first of all picked up a pack of 6 mint Club biscuits (180g). I decided to pay a little more for the Lindt chocolate - and I really did enjoy it.

So taking time to consider the options helps.

I would say that I allow myself these weekend treats so there's no guilt!

Today after work I decided on ice-cream. I bought a plain Cornetto at 236kcals instead of something more fancy like a Magnum at nearer 600kcals. I was thinking how when we were kids we'd have a small brick of vanilla ice-cream between two little wafer biscuits - it was enough!

Sometimes I limit the damage by going to bed! I had popcorn on my menu for an evening snack, but I don't want to eat any more today. I'm heading for bed; I'm tired!

Gill

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

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AURA18's Photo AURA18 Posts: 11,088
9/24/17 8:48 A

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emoticon Phyllis is home safe and working her plan. emoticon Now, Sue is going to DC, beautiful time of year.

Edited by: AURA18 at: 1/23/2019 (12:11)
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FUNLOVEN's Photo FUNLOVEN Posts: 2,654
9/24/17 7:48 A

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This is the perfect lesson for me today! Yesterday was an ABSOULTE DISASTER! ! ! So today I am back peddling as best I can to "minimize the damage".

I have a relatively quiet week ahead of me with few temptations to get in my way, but the following week we are leaving on a bus tour to Washington DC for 6 days. You only have minimum control over the food in these situations as many dinners are set up for you. However, I never leave home without my computer and so I will be keeping in touch with all of you and leaning on your support.

One thing I am struggling with is that each Lesson goes so quickly that I am not utilizing the "exercises" that Spangler gives us. I need to start figuring these out and working the plan instead of just reading through the lesson and then filing it away.

Sue

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MAWMAW101's Photo MAWMAW101 Posts: 12,605
9/24/17 7:20 A

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Day #86 Minimize the Damage
Just back from a "sister's" trip to Florida, this is a perfect lesson for my life at the moment.
Although I didn't abandon all my good eating and exercise plans, there is a big difference between life at home and life on vacation.
emoticon So today I'll pull out my stop sign and get back to what keeps me healthy.

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. 哲ever give up on the dream!


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9/24/17 7:15 A

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So my weight is up a little. How can I choose to minimize that?

Let go of all or nothing thinking
Remove tempting unhealthy food
Do things that make me happy and proud!

C

Live in the moment

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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
9/24/17 6:11 A

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Day 86, Minimize the damage

Damage happens! Sometimes I give in to temptation. Sometimes the available food leaves me having to choose the best of two evils. Sometimes I just overeat. Sometimes I just rebel against the plan.

That is just the way it is.

I minimize the damage by refusing to beat myself up, by eating a little lighter the next day (or 2), by exercising more, and maybe by passing on the next opportunity to eat out.

Now..if I PLAN too indulge myself...it isn't damage; on S days I can indulge a bit and there is no guilt, no need to implement emergency measures. LOL

Chris, I'm sorry that you have not been able to get your facility to serve healthier meals and desserts. Wish I had suggestions for you. I guess having breakfast and lunch in your apartment would help but I know that is also extra expense since you have already paid for the dining room meals. I think it must be impossibly hard to sit in a dining room and watch everybody scarfing down heavy rich meals when you know that it is unhealthy for you and your husband. What a temptation!

Anyway I guess I would try to go to the dining room for only two meals a day and try eating a very light meal at breakfast or lunch. Unfortunately that eliminates an opportunity for social contact too. I'm so impressed that you keep trying to find solutions!

Exercise today: Everyday body workout

Wanda

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Life is not fair, but it is good.

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CTUPTON's Photo CTUPTON SparkPoints: (200,971)
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9/24/17 3:55 A

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Day 86, Minimize the Damage

Daily dinners are the danger where I live. Our rent includes food. But our kitchen provides very rich meals, especially desserts. Eating like this is a disaster. I often order an entre salad with grilled chicken or fish on it.

So I face a substantial food challenge daily. It is a ridiculous situation. But here I am.

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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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
5/25/17 10:41 A

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Day 86, Minimize the Damage

Too funny - immediately on seeing the word "minimize", I think of all the "minimizer" bras I have tried...useless things!

Back to the subject at hand - Yep, we stumble into the potholes of life and we make poor choices or we have no choices for a bit...the damage happens. I find that the best way to minimize it is to take a close look at the situation and change it....get some healthy food in the house, walk away from a stressful situation for a bit...talk to a friend who can talk you off the edge. You know what works for YOU! One other thing might be to check out Gill's latest blog showing her morning walking path along the sea.....so peaceful and beautiful.

We are in the car all day to day so:
exercise day 86 will be a treadmill at the motel, and lunge/squats down the long hallway our room will be on. Yes, someone may see me; may even look at me funny; but I'm never going to see them again so........LOL

Wanda

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

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AURA18's Photo AURA18 Posts: 11,088
5/25/17 9:35 A

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emoticon

Edited by: AURA18 at: 9/24/2017 (08:25)
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
5/25/17 7:21 A

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Day 86: Minimize the damage
In going through this 100 Days Program, you've learned a lot of new tricks and skills for managing your weight. But many times, real life will get in the way of your plans. Besides your emotional issues, things such as out-of-town visitors, work parties, or even a cruise can challenge your efforts.
Before you know it, you're back digging into the brownies or cheesecake or lasagna. Soon, your overeating screws your diet up so much that you wonder if you should quit your program entirely, at least for now. But wait-you don't have to give up just because of a little extra eating.
If you leave your children with a babysitter, you don't forget you have kids. In the same way, going off your diet doesn't mean you can forget you have one. Instead of giving up when you're faced with difficult times, stay on your plan by using the simple phrase, "Minimize the damage!"
Stop while it's small
Although advertising proclaims "you can't eat just one," you don't have to believe this line. Build a strong confidence that you can stop eating and get back on track. Even when you really slip up on your plan, you can still reach for your skills and decrease the amount of damage you allow to happen.
When you have one of those times when you can't seem to resist temptation, pull out any tools that will help you get back in control-sit on your hands, leave the room, brush your teeth, or even throw out the rest of the food. By taking action right away, you can stop a few bites from becoming a binge.
At family dinners, create your own system to minimize the damage. Do the same thing for times when you get caught by work parties, unplanned events, or drop-in visitors. Keep a list of your best tricks such as focusing on the first two bites and postponing eating. If you feel weak and you're about to give in to a food trigger, leave the setting-take a walk, go home, read a book, or even go to bed if necessary.
Use the tasting diet
On a cruise or a vacation, consider using the idea of being on a tasting diet. You can still experiment with trying out new foods or enjoying desserts. But with anything that isn't part of your fuel needs for the day, have just a taste or limit yourself to only two bites. Savor the food, appreciate all the flavors, then get away from the table and do something else.
Think about any high-risk activities or possible food temptations that you'll be facing over the next few weeks.
Try to come up with at least three ways that you can minimize the damage in these situations.
Record your plan in your notebook, then read it often over the next few days so you'll feel strong and prepared.
happen to eat more exchanges than I am allowed I charted it and count it and then I move on. after all I am human. I am not going to be perfect I will just be the best I can be. Tomorrow is a new day to begin again. I don't cut my next day I just work at having all my exchanges in. I may begin walking or doing a extra physical activity or mow lawn. There are a ton of active things that need to be done around my house. Journaling your food helps with those unexpected times. You know what left
If I can plan I can usually minimize the damage. unplanned can set me up for disaster if I let it. There is more to social celebrations than eating. . the best way to deal with social anxiety is to go to events where either food is healthy or even bring a dish I can eat. Enjoy the people at the gathering then the food isn't top priority. When eat out most places have nutrition values available or online.
Most of people I am out with are either tops members or family members that are happy for me and want me to keep on being healthy and happy.
I am working on tracking my exchanges- yesterday did not do so well as did not track supper and beyond- today is a new day. so I need to plan on exercise plan my meals and get journaling again.
I need to make more crock pot meals as sometimes after work I am tired and don't feel like cooking. and planning a head having the ingred. helps so much. checking menus online when eating out some have the info in the menus. wish they have the dietebetic exchanges it would help so much. anyways you have to be pro-active. this has to be a lifestyle change or you will undo all the work you did to get where you are now

Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
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MAWMAW101's Photo MAWMAW101 Posts: 12,605
5/25/17 6:14 A

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Day #86 Minimize the Damage
Another three-day holiday weekend with our large family is coming up.
There will be times for me to put up that familiar "stop" sign I'm sure.
emoticon Stop while you can, while the brakes are still working!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. 哲ever give up on the dream!


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5/25/17 4:39 A

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"Think about any high-risk activities or possible food temptations that you'll be facing during the next few weeks."

Staff breakfast today
My birthday tomorrow
Company over for a BBQ Saturday

C

Live in the moment

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

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GOCALGAL's Photo GOCALGAL Posts: 5,176
1/4/17 7:50 P

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Thank you Maribeth. Love your 4 Healthy Dr's pic. Great visual reminder of what we need to be healthy and to be successful in our weight loss/maintenance goals.

I "overspent" my calorie budget this past month emoticon but I'm back on track and tracking my food again. Happy in that I did do better than last year. emoticon I enjoyed myself but worked hard to remember to "minimize the damage". With continued practice, the balance between deprivation and overspending seems to be thankfully narrowing. This phrase or tool is possibly the most helpful and the one I lean on the most from the 100DWL.

Everyone is doing so well emoticon I enjoy reading everyone's posts and seeing all of your progress. Nothing to add except Happy New Year to all! And as always ~ Practice + Persistence = Progress emoticon emoticon

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

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CD13384562 Posts: 7,356
1/4/17 6:21 A

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Day 86- Minimize the damage

~ Think about any high-risk activities or possible food temptations that you'll be facing during the next few weeks.

We are going to a Birthday party with karaoke this weekend. It won't be an issue as it doesn't start until 8 pm. We will have already eaten a healthy dinner at home. I will drink diet soda.

~ Try to come up with at least 3 ways you can minimize the damage in these situations.

1. Plan meals ahead whenever possible.
2. Carry an emergency piece of fruit or a fiber bar in case of hunger emergencies.
3. Know at least 3 healthy menu options ahead of time when we eat out. Make a list of these in my phone for future reference.

AURA18's Photo AURA18 Posts: 11,088
1/3/17 10:44 A

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Maria ~ great post on your healthy eating and fitness ***investments***

Edited by: AURA18 at: 1/23/2019 (14:09)
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TWEETYX2's Photo TWEETYX2 Posts: 2,071
1/3/17 9:55 A

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Leslie said this so well in her previous post that I honestly can not add one word! WTG Leslie.

I too have come a long way when it comes how to handle the holidays, social events with food as one factor (and not the only one often!) and special days. We can get through it and still be on track. We just have to allow ourselves to be human and not perfect. What a relief!

Pam

TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
1/3/17 6:33 A

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Day 86, 100 days Minimize the damage

If you decide to have a dessert share it. when I took my son out for his birthday. I ate healthy. the steak was overdone so did not eat it but we ordered a dessert and i took a few bites and let him have the rest. or yesterday when I was out and about we ended up at subway and I did not just want a salad so just traded my meals ate my supper for lunch and ate my supper for lunch.

I happen to eat more exchanges than I am allowed I charted it and count it and then I move on. after all I am human. I am not going to be perfect I will just be the best I can be. Tomorrow is a new day to begin again. I don't cut my next day I just work at having all my exchanges in. I may begin walking or doing a extra physical activity or mow lawn. There are a ton of active things that need to be done around my house. Journaling your food helps with those unexpected times. You know what left

If I can plan I can usually minimize the damage. unplanned can set me up for disaster if I let it. There is more to social celebrations than eating. . the best way to deal with social anxiety is to go to events where either food is healthy or even bring a dish I can eat. Enjoy the people at the gathering then the food isn't top priority. When eat out most places have nutrition values available or online.

Most of people I am out with are either tops members or family members that are happy for me and want me to keep on being healthy and happy.

But this Christmas season I was not cautious and took more than the two bites. Yes I gained but thankfully I was still below goal. so now I back on and I learned from it. How the next holiday I need to stick to the two bite rule or share .





Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
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MAWMAW101's Photo MAWMAW101 Posts: 12,605
1/3/17 6:12 A

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Day #86 Minimize the Damage

emoticon Something Gill wrote still rings true for me.
"Emergency Stop! Stop while you can; while the brakes are still working!"

During the entire holiday season from Thanksgiving thru Christmas I stayed on plan and actually lost weight. Now for some odd reason while everyone is all psyched up for the new year I am feeling the opposite and definitely need the brakes today!
emoticon Using the excuse of a three-day holiday weekend was really a three red dot weekend!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. 哲ever give up on the dream!


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1/3/17 5:02 A

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Day 86: Minimize the damage

Perfect timing. The scale is up from my time off. I have a choice. I can continue to let it climb or I can minimize the damage. I choose to narrow my road.

I WILL minimize the damage and not binge. I will minimize the damage and no longer eat the foods that hurt my body.

I am not feeling great, partly due to the stress I mentioned, and I believe another huge part of that is caused by my poor food choices during the week.

Wishing everyone a great day! I will be positive and good to my body!


C

Live in the moment

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,302
12/4/16 8:08 P

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I'm finding myself just saying "Stop" at times, with food, with my thoughts, with other things. It works!



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JUSTME9898's Photo JUSTME9898 Posts: 3,424
9/1/16 5:08 P

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If I can plan I can usually minimize the damage, but unplanned anything throws me. When we were evacuated I just gave up for those days. I never knew where we were going to eat or what would be on the menu.
The best thing I can do is plan ahead. But I need to learn how to cope with the unplanned.

goal is to be able to walk again
Linda
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8/27/16 7:34 A

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Thanks Ski! emoticon

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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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,302
8/26/16 7:06 P

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Chele - You're no whiner! emoticon



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8/26/16 8:30 A

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Skirunner, I read the lesson at night before going to bed. I have it open next to me as I type my journal, making notes as I review the chapter. There is no cheating LOL! You do what works for you. Before I post my entry I read through some of the posts and add what I learned from others too.

Thank you guys (again) for the good wishes. I don't like being a whiner, of a needy person. I am taking it easy and not pushing too hard. I did my stretching set nice and slow. I need to do it for my mental state. I am minimizing the damage.



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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8/26/16 8:24 A

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I used to have food "accidents" all of the time. It got stuck to my finger, it would not fit in the container, or it fell apart a little while I was removing it from the pan.

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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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,302
8/25/16 11:27 P

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Chele - continued prayers. Don't overdo these next few days.
Cat - nobody's bored with your saga. We know! Kudos for getting back on it.
Pam - love your ideas of structuring your socialization so that some at least is non-food centered.
dj - love that you are planning what skills to use at your next luau (she said jealously!)
Gill - SO GOOD!! " (1) STOP (2) FORGIVE"
Maria - thanks for mentioning my salad! I thought maybe I'd overdone it a bit, but I love that salad!

I feel like I cheat sometimes- I read the lesson early in the day and let it perculate in my brain, then later I read what you all have written. I too love the images of not forgetting your children and sitting on your hands. Both made me laugh out loud. I like too that she builds on the skills and techniques from lesson to lesson.



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GOCALGAL's Photo GOCALGAL Posts: 5,176
8/25/16 6:09 P

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This has been one of the BEST lessons in reaching my goals. Thanks to all who commented on my previous post. emoticon Sometimes I feel like I am constantly "minimizing the damage". Right now it is lots of salads to help minimize summer happenings. btw, Thanks to Skirunner for your amazing breakdown of your 'daily ritual' salad awhile back. emoticon

I continue to learn from each of you. You are all Amazing and many of you are doing the lessons daily emoticon and it's Day 86! emoticon emoticon emoticon emoticon

Edited by: GOCALGAL at: 8/25/2016 (18:13)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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DJBTOO's Photo DJBTOO Posts: 3,160
8/25/16 5:37 P

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emoticon Cat!!! Good job on losing 6 of the 15 you regained. You are getting back on track ... and it's awesome you didn't 'give up' when you regained the 50 but faced forward and carried on!!!!!! emoticon

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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8/25/16 4:55 P

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pull out any tools that will help you get back in control sit on your hands

This always makes me laugh out loud. When our three kids were little and beating on one another in the back seat of the car they were told to sit on their hands so they couldn稚 touch each other.

Gill I laughed hysterically when I read in the past if you 殿ccidentally ate the chocolate brownie saved for your son Accidents do happen ya know.

Y誕ll are probably bored with my saga after losing 55 pounds, last summer I gained back 42+ pounds coz I threw in the towel. I re-lost it all and continued on. This summer I gained 15 which I have now lost 6 of. I put on the brakes by not going to the store and buying everything on my 斗ast meal list and plowing through it all.

My damage control plan:
If I don稚 buy it it痴 not tempting.
Plan, plan and plan some more including necessary indulgencies.
When head hunger strikes don稚 take one bite of anything. Drink a cup of hot tea.
Get physical, physical ... I wanna get physical.


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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8/25/16 2:49 P

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Loved this lesson ... Minimize the Damage!

Where I do the 'most' damage is when we eat out - which is normally celebratory luau type or at restaurant buffets. I will use the 'two bite tasting' approach in the future while 'still' mindfully trying to stick to the best fuel food available as opposed to empty calorie stuff. Can't wait to 'try' the two bite tasting at the next 'event'.

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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8/25/16 11:58 A

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I have a name for this day that I have had for quite some time "doing damage control". If you have been at this as long as I have you have to come to this place at some time in your weight loss/health journey. You have to decide how to make peace with all of the food that is everywhere in this world without it taking you off the track you have so carefully been on for so long.

I think many of the previous days' lessons come to mind but the main thing is that going into any situation where food may be I need to have a plan of how I choose to handle that on that particular day/event/moment/celebration, etc. I have learned to skip foods I can easily have on another 'day' and if I want to try something new then I will try the smallest portion available (after all just because something looks good doesn't always mean it tastes good---I have been fooled in the past).

In recent years I have learned that there is more to social celebrations than eating. Once I began to actually being more involved with others food became less prominent in my mind and therefore my choices. I have found that the best way to deal with social anxiety is to go to events where either food is not present (yes they do exist) and/or try to go to events where you know enough people that you can relax and enjoy their company without feeling the need to hover over the food table.

I think so much of this points to doing a paradigm shift: going from a food oriented life to a non-food oriented life. It can be done and we are proof of that.

Pam

TweetyX2 (Pam B.)
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A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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8/25/16 9:15 A

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Day 86: Minimize the damage

This is a good chapter for me today. I am mentally and physically down. All went well yesterday other than I was there at 12:30 and did not get home till after 8. I woke from the anesthesia around 6PM. My first meal of the day was around 8:30. The girls made me a can of soup so yesterday so I was not tops on the good fuel chart. But it is what it is. I get results in 2 weeks.

Pain today, taking it easy. I have meds if I need them. So easy to just eat poorly today but I will manage the 電amage from yesterday. I weight every day so I did weigh in today, even though I did it knowing that it is not even close to a true measure. It all goes in my daily chart with my blood pressure readings. The scale showed a 2.8 increase. I will have a yellow 鉄 day today, and eat when my body requests it, and eat when (or if) I need pain meds. I WILL minimize the damage and not binge.

I like her analogy of leaving the kids somewhere. You still have kids! I will keep this lesson in mind when I go back to work next week. We are always given a meal by the PTA on the first day of school. It will not be an 鉄 day.

Not going to sit at the computer long today. Not feeling great.

Thank you all for your good wishes!

emoticon

Edited by: MINDFUL-C at: 8/25/2016 (09:19)
C

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

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MAWMAW101's Photo MAWMAW101 Posts: 12,605
8/25/16 9:02 A

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Day 86 - "Minimize the damage"
(aka Emergency Stop! Stop while you can; while the brakes are still working!)
This says it all......thank you Gill! emoticon

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. 哲ever give up on the dream!


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
8/25/16 7:17 A

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Day 86, 100 days Minimize the damage

Journaling your food helps with those unexpected times. You know what left .

If you decide to have a dessert share it. when I took my son out for his birthday. I ate healthy. the steak was overdone so did not eat it but we ordered a dessert and i took a few bites and let him have the rest. or yesterday when I was out and about we ended up at subway and I did not just want a salad so just traded my meals ate my supper for lunch and ate my supper for lunch.

at holidays I try to watch the portions and some desserts just don't interest me anymore others i avoid as they are my trigger foods and i don't want to go where i used to be.

if I happen to eat more exchanges than I am allowed I charted it and count it and then I move on. after all I am human. I am not going to be perfect I will just be the best I can be. Tomorrow is a new day to begin again. I don't cut my next day I just work at having all my exchanges in. I may begin walking or doing a extra physical activity or mow lawn. There are a ton of active things that need to be done around my house.


Leslie Knudson
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,209
8/25/16 2:50 A

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I think what Maria said back there is spot on - there seems to me there are two parts to this lesson really (1) STOP (2) FORGIVE

What I have learned thanks to Reinhard Engels (everyday systems/no s diet) is that my brain will not benefit from me punishing myself. In the past, if I'd, for example, accidentally eaten the chocolate brownie I was saving for my son - I'd then try to compensate by not having dinner!

Now, I know better! If I eat an unplanned brownie, then I just acknowledge it, mark it down, then carry on with my planned menu for the day. From my own experience over the past year, I can say that this works for me MUCH BETTER than punishment!

I'm in danger of going off-topic here, so I'll stop. But this is what Linda talks about in Day 68 'I had a pause' and Day 60 'Create a stop sign' - she's got it all covered in this book!

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
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emoticon .

Edited by: AURA18 at: 1/3/2017 (10:42)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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7/5/16 11:19 A

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Summer is a good time for me. I tend to shop mostly at the farmers markets and upick places, so even when I overeat, it's raspberries or brussels sprouts, which doesn't hurt much. I think the challenges I'll face over the next couple weeks are more about making sure I'm getting plenty of minerals (iron and calcium) when I'm noshing on freggies more than cooking the usual legume and greens dishes that nourish me in colder weather.

Rebecca

He drew a circle that shut me out--
Heretic, rebel, a thing to flout.
But Love and I had the wit to win:
We drew a circle that took him in!
-Edwin Markham

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3/27/16 7:48 P

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I resist the idea that normal life situations somehow derail me. If my eating plan can't accommodate celebretory social events, something's wrong. Maybe I'm asking to weight too little, or oppositely eating as if celebrating means having to eat too much, or if too many events somehow merit especially rich or decadent foods. OR that too much of life involves overeating. I try to think of myself a living in a slim culture, in which food plays a delightful role, while overeating doesn't. I guess that's my plan for minimizing the damage. That, and sticking to eating moderately most of the time to support a peppy life so that when it's appropriate to eat for celebration, I can.

Seven years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
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GOTTALUVPINK's Photo GOTTALUVPINK Posts: 613
3/27/16 9:15 A

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Day 86.... Minimize the Damage

This lesson will take lots of practice for me. Like many, I have re-gained 'lost' weight many times in my lifetime. I need to have much better discipline skills for stopping after a bite or two, before I do major damage!

Jodie


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GOCALGAL's Photo GOCALGAL Posts: 5,176
3/27/16 1:03 A

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I think this lesson is key to reaching goal and keeping weight off. It has taken me a very long time to take off the last 5 lbs. I have taken many "pauses" and had my share of slip ups but each time I have worked hard to"minimize the damage" by planning, preparing as much as possible and continually reminding myself of how hard I have worked and how HARD it is to lose regained weight.

Now I forgive myself, hold the line and work to get right back on track as soon as possible. Someone on SP once compared weight loss to a bank account. OK, so I made a few bad choices or overspent my calories...doesn't mean I keep spending like crazy. I now "minimize the damage" and keep going. It pays off eventually. emoticon emoticon emoticon

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

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But ourselves." unknown

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3/26/16 3:46 P

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I minimize the damages by not bringing tempting foods into the house. I just made sugar-free chocolate fudge pudding for an afternoon "treating".

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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MAWMAW101's Photo MAWMAW101 Posts: 12,605
3/26/16 4:47 A

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Day #86 Minimize the Damage
This is a great lesson for today because it is Easter weekend. With our family there will be those favorite dishes and probably some new ones. I like the idea of being on a "tasting diet" so that I can have a little of the things I like.
One thing I will not do is eat what I don't really like.
Freezing or giving away the leftovers should also minimize the damage!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. 哲ever give up on the dream!


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GETFITABBY's Photo GETFITABBY Posts: 314
11/5/15 3:23 A

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Day 86 - Minimize the damage

Plan ahead...I know this works for me. I知 not a real social person, especially in the winter months as I don稚 like to go out into the cold, so I don稚 have to face too many social events. But there are the usual family and church events that I must plan for. I usually try to eat a little lighter the days leading up to the holiday and try to get a little extra exercise in as well. For Thanksgiving & Christmas dinners with family I will eat what I like including desserts but never stuff myself, just eat a reasonable amount. But at other events I try to be very mindful of what I知 eating and put more emphasis on the program rather than the food. I also find it helpful to drink some water before the meal. There are always so many scrumptious desserts at church so I find that going around to visit with others helps keep my mind off the desserts.

Abby
Pacific Time Zone

My past mistakes do not dictate my future. At any given moment I have the ability to improve and choose a new path for myself. Today I choose to follow my plan and live a healthy lifestyle.


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IAMBLESSED103's Photo IAMBLESSED103 Posts: 17,443
10/30/15 9:24 P

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Day 86 Minimize the damage

I'm thinking about all the goodies at Thanksgiving - the mashed potatoes, the stuffing, gravy and pumpkin pie and other treats. I plan on handling it this way:

I'll eat lighter in the days before and after the holiday.
I'll have proper portions of the food and not go back for seconds.
I'll have small tastes of the desserts.
I'll make sure I go for a walk after dinner.

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That is why I don't resort to much in the way of gluten free substitute foods, many are higher in calories than what they are replacing, no point in doing that in my book, so I am forced to eat more natural, which is better for me anyway.

Dot
Goal: To do better today.


Treasure the past, live in the present and believe in the future.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,209
10/30/15 3:58 P

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I don't know what it's like where you live, but over here, it's quite possible to be inundated with high-sugar and high-fat foods that are specially prepared for gluten-free diets!

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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High risk for me now is the temptation of NON gluten free foods over the next few months with the Holidays coming up. During a normal holiday season, I would have eating the goodies, but in moderation, I will not be able to do that this year, not even the high risk foods because they are simply taboo for gluten free, that is unless I want to suffer the consequences of hives a plenty.

Dot
Goal: To do better today.


Treasure the past, live in the present and believe in the future.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,209
10/28/15 4:13 P

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On the NoS diet I am encouraged to plan ahead for special events, and, like Linda says in another lesson (27), decide whether it's REALLY a 'special' event. If it is, then I can enjoy eating a little of everything I want to eat - and no-body need even know I'm on any kind of diet. If it's NOT really a special event - then I find ways to stick to my plan. I use all the things I've learned from the 100 Days - I say 'not just now thanks', or 'maybe later' - or I am now quite comfortable saying 'can I take a slice home to eat tomorrow?' that kind of thing.

Another way of minimizing the danger that I've used successfully, and will use again, is looking at the menu in advance and deciding what I'm going to order. This will work well for the Xmas outing at work.

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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CAT125's Photo CAT125 Posts: 28,587
10/28/15 2:04 P

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No upcoming food temptations for me, other than normal stuff.

Cat, in Florida
Eastern Time Zone


Pounds lost in 2020......


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October started the Eating Season, and I have several events that COULD, if I let it, throw me a curve. Last year, I folded and gained, in the three months, all my lost weight from 2011-2014. NOT This year.
1) candy at the office. I just avoid it. I told my secret pal, who is secret but we filled out an info sheet, that I was off sugar.
2) Halloween lunch. I will bring a paleo dish that I can have without guilt.
3) BFF birthday. This year, I asked if we could skip the allyoucaneat Buffet for a steakhouse, where I know I can get protein and veggies.
4) thanksgiving at grandmas. Again, i will bring a dish I know I can eat, an appetizer of raw veggies and a salad.
5) Holiday cookie exchange. I am going to make almond shortbread, which is made from paleo friendly flour, fit one or two into my budget for the day and then I am going to bring the plate of cookies home to my boys.
6) My birthday. We will be going out to eat and I think I can use the steak house strategy.
7) all the Christmas meals.....paleo option, walk extra during the day, pray.
8) plan to restart the 100 days on Jan 1. focus on my goals. Keep a mantra of healthy, I am strong. I can do this. I will succeed.


DSJB9999's Photo DSJB9999 Posts: 6,692
10/28/15 7:40 A

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I do have two events coming up with good pals. I can't really avoid much of the alcohol, unless I take more diet coke and drink that our water between alcoholic drinks.

I will take crunchy veg in a box to nibble on and try to stay STRONG! After all I have decided "I am strong" to be ny word, yes lits more writing and planning needed I think but emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,209
10/28/15 2:50 A

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28th October 2015

Day 86 Minimize the damage

Note: If you find your way to the beginning of this thread, which was started in 2011, you'll find inspiration from posts made about this activity.

Here are today's suggested activities:

1. Think about any high-risk activities or possible food temptations that you'll be facing during the next few weeks.

2. Try to come up with at least three ways that you can minimize the damage in these situations.

3. Record your plan in your notebook, and then read it often during the next few days so that you'll feel strong and prepared.


Edited by: SWEETENUFGILL at: 9/23/2017 (14:48)
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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DI_NAMIC's Photo DI_NAMIC Posts: 4,313
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Socially, it will be quiet for a while. However, I've learned to keep bite sized cut raw veg in the fridge; to carry small 'graze' boxes in my bag (nuts and seeds) plus an apple for trips out and I plan my meals nowadays.

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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10/14/14 10:18 P

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Day 86 Minimize the damage

In the spring we went to the Grand Canyon. I planned, planned and planned. We were very active and I lost 10 pounds in 3 weeks.

We just got back from a 7 week trip to visit our kiddos that are out of state. I planned, planned and planned. But I didn't quite follow through and I did not exercise as I had promised.

This was a ... pause. I am back on track and moving forward. Life has ups and downs ... but I don't have to totally lose ground. I did not start over ... because I did not gain all 50 pounds back. I picked up where I was and moved forward. I have already lost the weight from our trip.

Cat

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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
9/28/14 2:45 P

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Challenge

what "high-risk activities or possible food temptations" will you face? Facing the nervousness of just not knowing what this infection is coming from and how the doctors don't seem to be able to figure it out

figure out "three ways that you can minimize the damage in these situations"
Plan
Track immediately
Leave room for 'emergency' eating (narrow vs wide)

cheers
barbara


Set yourself up for success and anything is possible. - SP



MKBWNSUGAR's Photo MKBWNSUGAR Posts: 11,049
9/27/14 6:49 P

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Hey, I like both of you guys plans, emoticon !! I just went to an event, actually 2 events, one was a 5k this morning, didn't anticipate any problems there and there weren't any. Then I had a reception to go to and with all the on the go I actually did well at the wedding reception. I filled my plate half full of vegetables, ate one small serving of the proteins and had about a quarter of a serving of carbs. I had some cake, asked for a small piece and that's all I ate. I am really proud of myself. The previous lessons helped and the fact that I lost a pound yesterday was motivation.

Martha
Southern Maryland
EST Zone
BLC 33 Hot Mocha Maniacs
Walk Away the Pounds, Co-leader
The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,209
9/27/14 12:26 P

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Day 86

OK I have a week coming up which will present me with challenges - I have to travel to London (this is about 6 hours on the train), stay overnight in a hotel and eat a meal in the cafe, b&b, all-day meeting (possibly with lunch, cupcakes and cookies) travel back to Cornwall on the train - home at bed-time. Going into the buffet car on the train is risky because of all the food options there!

(1) I can treat this like an 'over-nighter' at work, and pack all my food to take me through until I get home.
(2) I can pack snacks for the journey, choose a healthy option for dinner in the cafe, and a healthy option for breakfast from the cafe. Then buy a healthy lunch option on my way to the venue in the morning (I think I have time before the meeting at 10am). I can view the menu on-line in advance and decide what I will eat.
(3) I will not eat cupcakes or cookies at the meeting - but I will take with me healthier snacks.
- result: I'll feel great when I get home!

ideas that are easy to pop in my bag: instant cup soups; apples, cheese, nuts and raisins, protein bar/raw bar, instant hot-chocolate (to hit the 'treat' spot in the hotel at night) - I will map out exactly how many meals/snacks I need - and have a plan for every meal.
It's good to have a chance to think about this - because these two days could become a complete food disaster!



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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CD13384562 Posts: 7,356
9/13/14 12:57 A

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Day 86 - Minimize the damage

Suggested activities for today
~ Think about any high-risk activities or possible food temptations that you'll be facing during the next few weeks.


I can't think of any. We won't have another Birthday until end of October. Other than that, life is it's usual self.

~ Try to come up with at least 3 ways you can minimize the damage in these situations.

1- Always have healthy food choices in the refrigerator
2- Keep some type of fiber or protein bar in my purse for emergencies (or a banana)
3- Know the points values of at least 3 menu items at each of our favorite restaurants

~ Record your plan in your notebook, and then read it often during the next few days so that you'll feel strong and prepared :)

I did this a few weeks ago. I have the points figured out for breakfast, lunch/dinner items and they are in OneNote. Next step will be to put them into Color Note on my phone.


WARMSPRINGDAY's Photo WARMSPRINGDAY Posts: 5,073
10/3/11 5:23 A

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emoticon Kitt

I am a finisher!

WHATEVER IT TAKES!

I am not where I need to be, but thank God I am not where I used to be. - Joyce Myers

I have a choice!

Co-Leader of Team "Lost a Loved One"
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102.75
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KITT52's Photo KITT52 Posts: 98,379
10/2/11 8:48 P

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Warm thanks for your comments....you are not the only person who asked me how thing were easy for me......I had to laugh, I can't tell you how many days I cried, screamed and well you read my post....and even last night I had a melt down in the hot tub ....poor Gary he has to listen to me rant and rave about my fat flabby thighs, and how can I eat less and exercise more, I cried I can't I can't I can't....quietly Gary said then don't.....learn my dearheart to love yourself just as you are.....the tears stopped, I do love myself, wonder if I am so use to complaining about my body I can't get over it.....
Gary told me to think where I started and where I am now....
was size 28 waist 46 now 27......I lost nearly 20 inches off my waist....
I went from size 28 to a size 10 even some 8's small tops I even wear a small coat, size 6 or 8 so why do i have melt downs about my size.....

habit or am I just wanting something I can't get too...God help me love this wonderful body you have given me to take care of.....

sorry I just had to vent......I need to do better to love myself

2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



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WARMSPRINGDAY's Photo WARMSPRINGDAY Posts: 5,073
10/2/11 5:34 P

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Kitt, you truly are my inspiration. And being on this study with you has helped me see that it has not been all easy for you either and has made me feel better. Looking at you from afar, it always looked like such an easy smooth road. Hearing you share some of your struggles has put it in perspective for me. Thank you for being open and sharing with us. So glad you've done this study with us.

Thanks, Jules. This study has been good for me although I haven't had the time to devote to it that I would like. But I have some good takeaways that will stand me in good stead. You are such an encourager. Thank you.

I am a finisher!

WHATEVER IT TAKES!

I am not where I need to be, but thank God I am not where I used to be. - Joyce Myers

I have a choice!

Co-Leader of Team "Lost a Loved One"
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17111


I am doing a virtual walk across America
exercise.lbl.gov


 Pounds lost: 11.0 
0
34.25
68.5
102.75
137
CD10163029 Posts: 2,791
10/2/11 5:09 P

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Kitt, you're so right, it seems totally unfair that as we lose weight, we will need to eat LESS and move MORE than before! I know that underneath all my thoughts has been a desire to lose the weight but still be able to eat like it was a recreational sport! I so loved food... (sighs)

Warm, yes, likely a correlation between emotions and struggling. And, I think it is hard to go through major life changes and turmoil. Grief is such a biggie, and just takes time, despite how we might think we should be done with it already... Sometimes I feel guilty that I am feeling bad... and have to remember that emotions, even negative emotions are a normal response. The challenge we face is how to soothe ourselves and cope with the emotions and the life circumstances in new ways. So just as we are feeling our crappiest, we're supposed to learn a whole new skill set!!! no wonder it feels tuff... and takes time... but I sense in you a strengthening recently and seems to me you are making progress! just think it's wonderful that you have stuck through this study despite the tuff times! Well done u :)

KITT52's Photo KITT52 Posts: 98,379
10/2/11 1:11 P

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if you had a chance to look at my time line, I took the first 100 off in about a year, then it took 2.5 to loose the next 110 pounds.....it is just that way....I do believe our bodies have a lot to do with this, even though it is not healthy once our bodies get use to the extra weight it fights to keep it.....that is what is so frustrating about weight loss, the less you eat and the more you exercise ....and then loose weight the less you have to eat and the more you have to exercise...wow that is so unfair but it the facts of weight loss.....

someday I cry, scream and yell....how much less can I eat and how much more can I exercise....then I suck it up and tell myself....do what you have too....one day at a time

2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



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WARMSPRINGDAY's Photo WARMSPRINGDAY Posts: 5,073
10/2/11 8:02 A

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I seem to have seasons - seasons that I do well with this and seasons that I do not. I've been in a not so well season. I think that I'm starting to correlate times of depression with the times that I do not do well. Sigh! I'll keep on trying. Sometimes I ask myself how I could do so well for the first 70 pounds and struggle so hard now. I know I have the strength within me, but how to harness it, channel it, give it the upper hand.

I am a finisher!

WHATEVER IT TAKES!

I am not where I need to be, but thank God I am not where I used to be. - Joyce Myers

I have a choice!

Co-Leader of Team "Lost a Loved One"
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17111


I am doing a virtual walk across America
exercise.lbl.gov


 Pounds lost: 11.0 
0
34.25
68.5
102.75
137
KITT52's Photo KITT52 Posts: 98,379
9/28/11 8:45 A

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Jules I think it's a life long skill, some days better than other....
just do the best you can and move on.. seem to me th more we forgive the better we do

2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



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CD10163029 Posts: 2,791
9/27/11 8:44 P

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This has been a crucial change for me, I think... I used to "blow my diet" and then it would be days or weeks before I tried again. So getting right back up to keep trying helps...

I'm not so good on 2 bites but I do take a wider road at food events... I've found a compromise that works well for me emotionally. I'm still practicing actually making it happen... not so good yet, but better. More practice! :)

KITT52's Photo KITT52 Posts: 98,379
9/26/11 6:49 P

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I have been doing this for a long time, I find the calorie counts of the places we go to eat at...I plan my meals before I go...I don't even look at the menu most times.....
at home I stopped buying the things, like salted mix nuts , I now buy raw nuts and make a trail mix that is still high calorie food, but I can eat a small portion and be happy....nuts have healthy fats.....that is what works for me...planning and finding foods that satisfy and watch portions.

2014 Ruby-lite of the YEAR
In GOD WE TRUST...
MOTIVATION REALLY IS--- TAKING RESPONSIBILITY FOR CONSCIOUS ACTION
FOOD NEVER SOLVES ANY ISSUE EXCEPT HUNGER.



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CD10163029 Posts: 2,791
9/26/11 5:16 P

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emoticon Day 86 Minimize the damage

In going through the 100 Days Program, you've learned a lot of new tricks and skills for managing your weight. But many times, real life will get in the way of your plans. Besides your emotional issues, things such as out-of-town visitors, work parties, or even a cruise can challenge your efforts.

Before you know it, you're back digging into the brownies or cheesecake or lasagna. Soon your overeating screws your diet up so much that you wonder if you should quit your program entirely, at least for now. But wait -- you don't have to give up just because of a little extra eating.

If you leave your children with a babysitter, you don't forget you have kids. In the same way, going off your diet doesn't mean you can forget you have one. Instead of giving up when you're faced with difficult times, stay on your plan by using the simple phrase, "Minimize the damage."



emoticon Stop while it's small
Although advertising proclaims "you can't eat just one," you don't have to believe this line. Build a strong confidence that you can stop eating and get back on track. Even when you really slip up on your plan, you can still reach for your skills and decrease the amount of damage you allow to happen.

When you have one of those times when you can't seem to resist temptation, pull out any tools that will help you get back in control -- sit on your hands, leave the room, brush your teeth, or even throw out the rest of the food. By taking action right away, you can stop a few bites from becoming a binge.

At family dinners, create your own system to minimize the damage. Do the same thing for times when you get caught by work parties, unplanned events, or drop-in visitors. Keep a list of your best tricks such as focusing on the 1st 2 bites and postponing eating. If you feel weak and you're about to give in to a food trigger, leave the setting and shift your focus to something other than food.



emoticon Use the tasting diet
On a cruise or a vacation, consider using the idea of being on "a tasting diet." You can still experiment with trying out new foods or enjoying desserts. But with anything that isn't part of your fuel needs for the day, have just a taste or limit yourself to only 2 bites. Savor the food, appreciate all the flavors, then get a away from the table and do something else.



emoticon Suggested activities for today
~ Think about any high-risk activities or possible food temptations that you'll be facing during the next few weeks.

~ Try to come up with at least 3 ways you can minimize the damage in these situations.

~ Record your plan in your notebook, and then read it often during the next few days so that you'll feel strong and prepared :)



emoticon link to author's daily comments

theweightlosscafe.com/blog/



emoticon link to our discussion day 85

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x44270120




emoticon link to day 87 :)

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x44307220


Edited by: CD10163029 at: 9/29/2011 (09:59)
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