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MAWMAW101's Photo MAWMAW101 Posts: 12,607
7/24/19 8:34 A

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Lesson 10: Scale Myths and Beliefs

So many myths have come and gone in my lifetime. Once the reasons are known that affect the scale, it is up to us to keep records that show what affects our own patterns of gain and/or loss.
For me it becomes more evident with daily weighing.

Power Key 3: Focus on my actions, not the reading on the scale.

Edited by: MAWMAW101 at: 7/24/2019 (08:42)
Phyllis ~~
Indiana - Eastern Time

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


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,215
7/24/19 2:52 A

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I just got my weekly report in a Spark Mail from the At Goal, Maintenance & Transition to Maintenance Team. The challenge is to record weight weekly and aim to stay within a 3% variation of our goal weight. This 3% has been identified through research as being the critical number for maintaining weight loss.

I'm currently at the higher end of my range - so I'm in the 3% group (3% higher than my centre-point weight).

That's OK - but it's a good indicator that I need to take more care.

As Linda says, "...weight loss is never a straight line. If you get impatient, you may give up on your efforts just when the scale was about to move"

Now that I'm in the habit of weighing daily - then posting a weekly 7-day average on the team challenge, I can see an overall, quite steady, trend. So I don't get so freaked out any more!

Gill

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

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

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PAULALALALA's Photo PAULALALALA Posts: 27,142
10/10/18 9:25 P

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Good info and reminders. emoticon

I've noticed that I might weigh a bit more after a strength workout -- I even notice my muscles feel harder and stand out more....but that's not really added muscle -- it's water retention due to the stress put on them during the workout.

A cupcake won't make me gain two pounds of fat overnight. But if I eat a cupcake (or two) over my calorie range and "get away" with it by not gaining the next day, ....and then I eat another cupcake over my range day after day....it will catch up with me.

As long as the food is providing the nutrients and calories you need for good health, there is no wrong way to approach weight loss. A sustainable pattern of eating will be more likely to bring about lasting success.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,887
10/10/18 11:29 A

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Very interesting.

While I don't blame, as a rule, overeating, etc, the day before I do know that I can't - for some odd reason - eat popcorn and expect a loss. Why? It isn't loaded with butter. Yep, it has salt. I drink lots of water with it too. Still I have gained every single time. That's nothing. I know it and don't do it.

The scale can be my friend because it helps me track. It helps me hold myself accountable. But there's so much more to it - NSVs have become huge in my life.

When I don't load up on carbs and salty foods (which I love so much), I feel better. When I drink plenty of water, I feel better. When I exercise/get outdoors, I feel better. So the scale has become less than it originally was for me.

Babs
SW Illinois - CST


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AURA18's Photo AURA18 Posts: 11,088
10/10/18 10:39 A

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The message is clear - Keeping track is hard work that pays off by achieving small to larger goals - improved health.
emoticon Linda - "Cultivate a new belief that your efforts are paying off even when the scale doesn't show any change. Then trust that if you stick with your plan, you'll eventually see the outcome you want."
emoticon emoticon emoticon If snowball effect was one trigger food leading to another.
emoticon emoticon New belief: one healthy choice emoticon staying on plan all day.
Snowball Effect by SparkPeopleDANI_1987's Blogs u.nu/691d

Edited by: AURA18 at: 10/10/2018 (11:46)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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FUNLOVEN's Photo FUNLOVEN Posts: 2,654
10/10/18 9:18 A

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Day #10 Scale Myths And Beliefs

1. I'm gaining muscle - It takes a MINIMUM of 8-12 weeks before this shows up as a true change.

2. It's from the cupcake! - I do know that, if I eat a carb loaded meal or binge on junk food, the scale reading will be up the next day. What I need to remember is it is all salt related as it takes a few hours for my body to turn extra calories into fat stores.

3. Your doing it all wrong - I have given up on fad diet plans although I did recently consider the Alternate Fasting concept. However, deep in my heart I truly believe in BALANCE using all food groups and that it is simply a matter of cutting total calorie intake.

Linda asks "Does the scale keep you motivated?" Not usually. Ever since Linda's 3-day Test I have gone back to daily weighing and I can't say that I like it very much. Monday night I made some poor food choices. I knew my weight would be up Tuesday morning because my body is so sensitive to salt. Sure enough it scale reading was up 2#. During the day I ate a healthy breakfast, skipped lunch, resisted many temptations at the Asian Buffet, and drank extra water for the day. I though for sure my weight would be down this morning. It was not! Not even an ounce! After all the peeing I did last night I thought for sure my body would release some of it's fluid retention. I was very disappointed to see that nothing changed. This is the very reason that I don't like to weigh daily. It is too minute for me. Looking at the data with a "fine toothed comb" or magnifying glass.

I will continue weighing daily until next Monday when we start our 3rd week. Then I am going to go back to weekly weigh-ins. Meanwhile, I am not going to panic. I am going to be patient and continue to use my Bullet Journal to record my meals and note my poorer choices.


Sue

Michigan - EST

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


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GLORIAZ's Photo GLORIAZ Posts: 1,326
10/10/18 8:01 A

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Interesting chapter.......also great comments and advice!

One thing I have to remember is when the scale doesn’t change for days in a row.......I’m talking not even an ounce.......that I can’t get discouraged. This happened to me this past week, and I didn’t get discouraged. I continued to try my best everyday. So today the scale registered one pound less. I wonder why that happens? What happened to the ounces? emoticon
I will continue to weigh everyday.......today I’m smiling! emoticon

Don’t you just love this team! emoticon


Edited by: GLORIAZ at: 10/10/2018 (08:02)
One day at a time!


Gloria.
EST Pennsylvania
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,215
10/10/18 6:25 A

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I forgot all about the Spark weight trackers/reports when I sent my email out - it's true. I find them quite unwieldy to use, but that might be my slow old computer - too many clicks to get to them!

emoticon

In case anyone else is curious:-

weight tracker
www.sparkpeople.com/myspark/
myreport-o
verview.asp


calendar
www.sparkpeople.com/myspark/
stay-on-tr
ack-calendar.asp


Edited by: SWEETENUFGILL at: 10/10/2018 (06:32)
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
10/10/18 6:13 A

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There is a "weight over time" report available right here on Spark People and also the monthly calender there that is useful. Both are in the reports section under My Trackers.


emoticon list 2 or 3 things that you learned from this chapter.

1. There are many scale myths.
2. Just because you lose a lot of fluid with the flu, don't think that means you lost weight.
3. TRUST your program!

emoticon What are some ways you can relate to the clients or examples in this chapter?

I used to be like Helen. If I had an "undeserved" gain, I would end up binge eating on dessert foods and other junk and then the next weigh in, I would end up with a gain I truly deserved!

emoticon What will you do differently as a result of reading this chapter?


TRUST the program! Learn to put the scale number in perspective and take greater pride in the success of exercising and eating on plan.


SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,215
10/10/18 3:39 A

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.
(1) it's mostly about fluid!
(2) when you don't eat enough the body holds on to it's resources
(3) carb-cycling is probably only effective due to the overall reduction in carbs/calories

emoticon What are some ways you can relate to the clients or examples in this chapter?
I have certainly thought that not eating when I felt unwell might be a kick-start to weight loss. I have also blamed a weight gain on a pastry or a bag of chips/fries.

emoticon What will you do differently as a result of reading this chapter?
Stick to my plan! I do have an eating plan which includes eating certain foods and certain times - but it is one I can live with and one I can be flexible with. But considering the long-term practicality of certain programmes is something I will keep in mind.

Edited by: SWEETENUFGILL at: 10/10/2018 (05:28)
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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,215
10/19/17 2:21 P

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It's great to hear that you have found resources on Linda's website useful. Phyllis posts her weight there too - and it keeps track of it over time.
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
s.asp




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GOCALGAL's Photo GOCALGAL Posts: 5,176
10/19/17 9:52 A

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Following along but not posting as often as I had hoped. Not sure if this has been discussed but wanted to share that I checked back from my post here (see 4/20/16). It's no coincidence and an "aha moment" for me. That's when I began printing up Spangle's calendar from her website.

I have continued printing and writing my weight since then ~ May of 2016. It's a little book now. Nothing has kept me as accountable and my weight as stable as much as weighing and writing here weekly. I write little notes, why things are happening with my weight here. I have used stars and other methods with weight fluctuations. It's free and an amazing tool that I will rely a lot on during the upcoming holidays. 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

AMYBELLES's Photo AMYBELLES Posts: 13,667
10/19/17 9:07 A

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I found this chapter very interesting. I have a new outlook about my weight fluctuations now (the scale going up one day isn't from one meal or dessert I ate.) I liked how Linda related the scale not showing a loss to her mom measuring her and having months with no change - it doesn't mean she wasn't growing. I laughed when she said how her mom didn't come to the conclusion that since she wasn't getting any taller, she'd just quit feeding her! We have to remember that changes in the human body take time and not seeing results doesn't mean things aren't happening. I will be patient and remind myself that if I stay motivated, I will see results. I definitely agree with weight loss is never in a straight line and the power key 3: focus on my actions, not the reading on the scale.

**~Amy~**
Playful Polar Bears
January A&I BSG Challenge Team

~The Villages, Florida
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,215
10/18/17 4:03 P

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My favourite line from this chapter is in the last paragraph: "Remember, weight loss is never a straight line."

I'm a much happier Sparker now that I've got the hang of weighing daily, taking a weekly average, and plotting it on a little graph - I can see quite clearly that the ups and downs are always within a certain (small) range, and that the general trend over the past two years has been steadily downward.

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
s.asp




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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,887
10/18/17 11:06 A

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Love this chapter. Once again, we can't just rely on the scale.

Babs
SW Illinois - CST


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AURA18's Photo AURA18 Posts: 11,088
10/18/17 9:25 A

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10) Scale Myths/Beliefs- Patience, follow plan and write down what works. Too many mental notes get lost in the shuffle when I have cravings. Learn from bumps in the road. Autoimmune Protocol for IBS - Leaky Gut Utube u.nu/25jt u.nu/0h34

Edited by: AURA18 at: 10/10/2018 (11:08)
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MAWMAW101's Photo MAWMAW101 Posts: 12,607
10/18/17 8:52 A

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Chapter #10 Scale Myths and Beliefs

My life now is based on what is healthy which is why I like Sparkpeople where each day I know what I've consumed and how healthy it really is (or isn’t)!
At the end of the week I can see the average of the days which makes it easier to adjust what needs to change.
The website connected with the Linda Spangle books also gives great information if you take time to use it.
emoticon It's the average day to day living that eventually makes the difference.

Phyllis ~~
Indiana - Eastern Time

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


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CATLOVER110's Photo CATLOVER110 Posts: 27,793
10/18/17 6:21 A

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These are my favorite quotes from this chapter:

"One of the big mistakes dieters make is to assume when the number on the scale goes up, it means they've gained weight. Most of the time, this is simply not true."

"Cultivate a new belief that your efforts are paying off even when the scale doesn't show any change. Then trust that if you stick with your plan, you'll eventually see the outcome you want."

"Don't get discouraged if your weight doesn't show changes every week. Remember, weight loss is never a straight line. If you get impatient, you may give up on your efforts just when the scale was ready to move."

Hope--AL--Central time

A&I February BSG Challenge - Healthy Hearts

"No matter how slow you go, you are still lapping everybody on the couch."

"Success is the sum of small efforts repeated day in and day out." - R. Collier

"Just do it" - Nike


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
2/20/17 8:31 A

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Lesson 10: Scale Myths and Beliefs
When you've been perfect but the scale doesn't move in the right direction, do you typically give up on your plan? If so, it's time to recognize that sometimes the number on the scale has nothing to do with your dieting efforts.
Often, what you see on the scale is not even related to your actual fat stores. Instead, you're observing a host of interior body changes that affect fluid levels inside your cells.
Common Scale Myths- having the flu- You didn't actually change your fat stores during the time you were sick. You just shuffled your fluids around- interesting-
• I'm gaining muscle-It takes a minimum of eight to 12 weeks before this shows up as a true change on the scale. After only a couple weeks of lifting weights, you're still observing fluid level changes, not an increase in muscle.
• It's from the cupcake!- It takes a lot longer than a few hours for your body to turn extra calories into fat stores that register on the scale.
• You're doing it all wrong.-people lose weight because they cut their total calories, not because of a magical food combination or an unusual eating pattern. The exchange gives you the right combination of food exchange while cutting your calorie intake.
Does the Scale Keep You Motivated?-If you believe the only way you can stay motivated is to see results on the scale, you'll probably struggle with making progress. Any time you hit a plateau or the scale doesn't change for a week or two, there's a good chance you'll give up because "it's not working."
Instead of letting the scale determine your actions, switch to a new belief. Remind yourself, "If I stay motivated, of course I'll see results."
A healthy Lifestyle requires lots of patience.
Cultivate a new belief that your efforts are paying off even when the scale doesn't show any change. Then trust that if you stick with your plan, you'll eventually see the outcome you want.
Power Key 3: Focus on my actions, not the reading on the scale

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


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ITSASUNNYDAY's Photo ITSASUNNYDAY SparkPoints: (16,567)
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2/11/17 10:57 P

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"Focus on my actions, not the reading on the scale." This is such a powerful statement for me. I also love the word picture she gives about the mother who measured her child once a month. After three months of no growth, she didn't just say that it wasn't working and decide not to feed the kid anymore. No. That would be ridiculous! Like I said before, when I don't see the results I want on the scale, I just throw out everything good I'm doing. I need to stop and say, "No, that would be ridiculous!"

Sunny, East Africa

"Success is the sum of small efforts, repeated day in and day out."


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,303
2/10/17 8:10 P

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"Often, what you see on the scale is not even related to your actual fat stores...Focus on my actions, not the reading on the scale."

I like that this chapter reinforces the information that the body is extremely complex and does not always behave in a simple way.

One more comment in a lighter vein: Linda says,
"Since you know that muscle weighs more than fat...". No it doesn't. One pound of muscle weighs the same as one pound of fat stores and the same as one pound of feathers!! A pound of muscle just takes up less space than a pound of fat!!



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MAWMAW101's Photo MAWMAW101 Posts: 12,607
2/10/17 12:30 P

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Power key 3: Focus on my actions not the reading on the scale.

This is so important for me to remember as time passes.
There are so many things that change my number day to day. I can see the fluctuations by keeping the daily weigh-in on the StartYourDiet website.


Phyllis ~~
Indiana - Eastern Time

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


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DAWNWATERWOMAN's Photo DAWNWATERWOMAN SparkPoints: (617,329)
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2/10/17 11:29 A

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Power key 3: Focus on my actions not the reading on the scale.

I like the last 2 paragraphs..."trust that if I stick to the plan, I WILL eventually see the outcome I want".. PATIENCE... not always my forte. WEIGHT LOSS IS NEVER A STRAIGHT LINE. I think that being patient and not getting discouraged are the hardest parts of this for me. I will try harder to work on those character defects.

DAWN: Proud Leader of the ROCKIN' RED FOXES
KETO STRONG every day
QUOTE: "To love another person is to see the face of God." -Victor Hugo



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AURA18's Photo AURA18 Posts: 11,088
2/10/17 11:14 A

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emoticon

Edited by: AURA18 at: 10/18/2017 (09:24)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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TWEETYX2's Photo TWEETYX2 Posts: 2,071
2/10/17 8:08 A

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Chapter 10: Scale Myths & Beliefs

I found myself nodding my head quite a bit in the past two days while reading these chapters. I still see many of these beliefs show up in posts that other people share in other teams that I belong to. This makes me want to bring this chapter into discussion and someday I might but for now I am confronting my own mis-beliefs about the scale and how I gain or lose weight. I do think by keeping these things in mind (Chapters 9 and 10) will go a long way in helping me move pass plateaus or fluctuations on the number on the scales.

I know that I will be returning to review these chapters many times as I move down the scales. I believe they will be empowering for me and make me handle those blips along the way.

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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GOCALGAL's Photo GOCALGAL Posts: 5,176
9/16/16 6:17 P

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Maribeth that is an emoticon sign. You find the best signs! emoticon
I am so glad that I decided to study and re-read this book again. Can't believe that I actually hesitated my first time thinking I wouldn't get that much out of FWTS.

I so agree with you Gill. This chapter is great. I like that Linda gives amazing info and leaves room for every reader to apply it however best works for them. Love the Power Key ~ So simple but so true ~ "Focus on my actions, not the reading on the scale."

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

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

Winning is Not Quitting

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,215
9/16/16 2:19 A

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Good Morning, Maribeth! I love that sign - that really sums it up nicely doesn't it! Thank you!

emoticon

This Chapter is so great - it 'fits' brilliantly with the No S diet I follow, because that, also, focuses on the actions not the results - just keep on working on the healthy habits, and the results WILL change. If you only look to the results as motivation - you are always going to be at risk of being disheartened. If you know you stuck to your plan, you can be confident that the results you desire will eventually manifest themselves.

Linda sums this up in the third Power Key "Focus on my actions, not the reading on the scale"

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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AURA18's Photo AURA18 Posts: 11,088
9/16/16 1:00 A

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~10 - Scale Myths and Beliefs Patience, follow my plan and write down what works. Too many mental notes get lost in the shuffle when I have cravings.

Edited by: AURA18 at: 10/19/2017 (10:51)
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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
4/21/16 2:43 P

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Fisker, you are right! Patience, just keep on keeping on and you will see results. You may eventually need to tweak things here and there but if you have a plan then work the plan.

Phyllis, I like the website too. I've printed and shared some of her articles at my TOPS meetings. That Linda has a lot of common sense.

Wanda

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

Eastern Standard Time




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MINDFUL-C's Photo MINDFUL-C SparkPoints: (193,312)
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4/20/16 4:34 P

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Patience, patience patience.... a healthier body does not always show a loss on the scale right away.

I am still making healthier choices and only weighing once a day.

Still eating less sugar and less carbs (and little to no white four products).

My belief: The longer I make healthier choices the greater the chance the scale numbers will drop.

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!
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537


EST


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IAMSUNNYHOWARD's Photo IAMSUNNYHOWARD Posts: 1,655
4/20/16 2:29 P

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Chapter 10

Learned- flluctuations in weight aren't as a result of being "bad",

Focus on Actions not reading on scale

Be patient!

I will remember If I stay motivated, of course I'll see results

Sunny Howard
Tucson, AZ
https://docs.google.com/spreadsheets/d
/1dVcYwJXfHu7OknwPdExffdLuQhKsJmql6q6F
uwUNxpo/edit


FAB 4
1. What is the one thing I need to achieve today?
2. What is the one think I want to accomplish/achieve this week?
3. What is the one thing that is important to me today?
4. What can I do to always remain calm?



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MAWMAW101's Photo MAWMAW101 Posts: 12,607
4/20/16 10:37 A

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emoticon Maria....... emoticon

Phyllis ~~
Indiana - Eastern Time

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


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GOCALGAL's Photo GOCALGAL Posts: 5,176
4/20/16 8:45 A

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Great words of wisdom Phyllis and I feel the same about SP and eating healthy. In the past, I became a bit frustrated when plateaus occurred but now I am glad that I hung in there because as Linda said, "If I stay motivated, of course I will see results." I need to remind myself of this as well when weight bumps occur.

emoticon I am going to make time to check out Spangle's website. 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

MAWMAW101's Photo MAWMAW101 Posts: 12,607
4/20/16 7:50 A

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Chapter #10 Scale Myths and Beliefs
Personally over the years I have believed in many of the common myths. It is good to get to the point that I no longer do.
My life now is based on what is healthy which is why I like Sparkpeople where each day I have a good idea of what I've consumed. At the end of the week I can see the average of the days which makes "a cupcake" less likely to cause an eating binge.
The website connected with the Linda Spangle books also gives great information if you take time to use it.
It's the average day to day living that eventually makes the difference.

Phyllis ~~
Indiana - Eastern Time

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


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,215
4/16/16 2:16 P

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emoticon
bump!

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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MKBWNSUGAR's Photo MKBWNSUGAR Posts: 11,049
11/9/14 12:58 P

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1. I your notebook, list 2 or 3 things that you learned from this chapter.
- the common scale myths were very interesting and I learned a loti.e, gaining muscle and how long it actually takes to gain muscle, automatically gaining when you eat something off program, it takes a lot longer than a day

2.What are some ways you can relate to the clients or examples in this chapter? I used to identify when Helen for sure

3.What will you do differently as a result of reading this chapter? Keep doing what I'm doing and remember this is all about getting more healthy.

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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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
11/8/14 8:57 P

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

1) "Common Scale Myths":

a) You can lose weight with the flu
b) I'm gaining muscle
c) It's from the cupcake!
d) You're doing it all wrong

2) That you should not use the results on the scale to stay motivated or affect your actions because "you will probably struggle with making progress."

a. "Cultivate a new belief that your efforts are paying off even when the scale doesn't show any change."

emoticon What are some ways you can relate to the clients or examples in this chapter?
1) I can identify with Helen who despite all her efforts and dedication, she saw a number on the scale that indicated a weight gain. She went out and had a double cheeseburger and fries. BUT Linda Spangle teaches us that just because "the number on the scale goes up, it [doesn't] mean that they've gained weight. Most of the time, this is simply not true...Instead, you're observing a host of body changes that affect fluid levels inside your cells."

emoticon What will you do differently as a result of reading this chapter?

1) Not get discouraged when I don't see change when I know I am following my plan.

cheers
barbara

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



CALLIECURTIS5's Photo CALLIECURTIS5 Posts: 4,396
11/6/14 8:03 A

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Chapter # 10 .... Scale Myths and Beliefs


emoticon list 2 or 3 things that you learned from this chapter.
1. there are many myths that cam mislead us into thinking we can lose weight.
a. biggest mistake we can make...is when the number on the scale goes up we believe our plan has not worked so we must have gained the weight it says.
2.you can lose weight with the flu
a. not so....your body has jut shifted body fluids and they will return when we are back to normal.
3.gaining muscle from all the exercise
a. this actually takes 8-12 weeks of continuous exercising for this to show up.

emoticon What are some ways you can relate to the clients or examples in this chapter?
I relate to Helen
Trying very hard and being strict with myself, stepping on the scale after days of doing well.....and BAM! I show a gain. Have not ever gone to a fast food resturaunt for a binge but I have gorged many times out of frustration...many many times

emoticon What will you do differently as a result of reading this chapter?
I will rely on my plan and if I am doing all I can for a healthier lifestyle...then it will show up, eventually.

* Focus on my actions not the reading on the scale.

Edited by: CALLIECURTIS5 at: 11/6/2014 (08:09)
Callie
MST in Phoenix, Az

While you are planning your life...GOD laughs


SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,215
11/6/14 6:43 A

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Friends with the Scale Chapter 10 - Scale myths and beliefs

I learned that most of the things I thought were true are myths!
If I stick to my plans, keep motivated, I'll see results - it's the long-term that matters
Focus on my actions, not the scale!

I learned that it takes days, weeks, for our bodies to show a change in weight due to our actions. (so, my joy at seeing no change in my weight after being away for three days is misplaced - the actions of those three days may well show up over the next week!)

I related to the stories about blaming today's weight gain on the slice of chocolate cake I ate yesterday! and also to the feeling that after a bout of illness that caused a lack of appetite, I have a head-start on my next weight-loss attempt!

What I will do is continue to work through this amazing book - to keep weighing myself every morning and focus on the trends - and, keep following my healthy eating and exercise plan.

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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PATRICIA4472's Photo PATRICIA4472 Posts: 2,950
11/5/14 8:26 A

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.
1. There are a lot of scale myths, but our bodies / fat stores don't work that way.
2. I just need to stick with my program and trust that it will show results.

emoticon What are some ways you can relate to the clients or examples in this chapter?
1. I've believed that not eating during an illness resulted in actual weight loss.
2. I've believed that overeating will be reflected in a quick gain on the scale, while mainly this is just fluids moving around and I can shed that again quickly and be "back to normal." I have to remember it's the long-term and slow calorie reduction that will be most successful and the real loss of my fat stores.

emoticon What will you do differently as a result of reading this chapter?
1. I'll remember these "scale myths" and just keep on with my program and trust that results will come.

My name is Pat; I live in Wisconsin...
CD13384562 Posts: 7,356
11/5/14 6:26 A

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emoticon list 2 or 3 things that you learned from this chapter.

1. There are many scale myths.
2. Just because you lose a lot of fluid with the flu, don't think that means you lost weight.
3. TRUST your program!

emoticon What are some ways you can relate to the clients or examples in this chapter?

I used to be like Helen. If I had an "undeserved" gain, I would end up binge eating on dessert foods and other junk and then the next weigh in, I would end up with a gain I truly deserved!

emoticon What will you do differently as a result of reading this chapter?


TRUST the program! Learn to put the scale number in perspective and take greater pride in the success of exercising and eating on plan.


CD13384562 Posts: 7,356
9/12/14 5:39 P

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

emoticon What are some ways you can relate to the clients or examples in this chapter?

emoticon What will you do differently as a result of reading this chapter?



emoticon Link to Chapter 9
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59125221


emoticon Link to Chapter 11
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59125258


Edited by: CD13384562 at: 11/5/2014 (06:23)
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