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THETROUT's Photo THETROUT Posts: 1,870
7/28/19 12:37 P

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I've been sloppy at tracking. But, the days I track completely are my days that are on plan. They have contributed to my success.

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,175
7/28/19 9:51 A

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

That it's always worth going back to tracking if the numbers on your scale are going in the wrong direction!

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

Eating from a big bag, mindlessly. Since I started weighing things I've become MUCH more aware of how much there is in a big bag!

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

Keep on weighing and measuring!

Edited by: SWEETENUFGILL at: 7/28/2019 (10:17)
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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MAWMAW101's Photo MAWMAW101 Posts: 12,601
7/28/19 8:58 A

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Chapter 18: Tracking Reveals the Truth

List 2 or 3 things that you learned from this chapter.
Like Sandy, I’ve had times when I realized I had mindlessly eaten the whole bag, the entire pizza piece by piece, or the whatever it was.

What are some ways you can relate to the clients or examples in this chapter?
When I first tracked my food, it was mind blowing for me to learn what is classified “a serving”, how much I really ate and how few really good nutrients I was getting.

What will you do differently after reading this chapter?
At this point I have been tracking for a couple of years but sometimes need to remind myself to check serving sizes, or to be more truthful and record everything!

Phyllis ~~
Indiana - Eastern Time

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


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PAULALALALA's Photo PAULALALALA Posts: 27,139
10/18/18 1:27 P

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I've been around on SP so long that the nutrition tracker here is very quick and easy for me to use. It has lots of features such as "recent" and "favorites" that speed things up quite a bit. I've also entered in some recipes on the recipe calculator -- ones that I make over and over in large batches and then eat on day after day. It's not just the calories I'm watching, but other nutrients I can track such as calcium, saturated fats, cholesterol, fiber, and several more I like to make sure my amounts are good on. I also frequently use my digital scale in favor of measuring cups -- more accurate many times, and one less item to clean.

Tracking every day is what works for me. It's good to see it on the screen, and many times I see that where without tracking I would have felt that I'd blown it for the day -- that in reality I'm still in pretty good shape, and can plan the rest of the day accordingly rather than just continue on since I've already blown it. And yes....sometimes I see just what that momentary mindless snacking did to the daily count. Knowledge is a good thing for me.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
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GLORIAZ's Photo GLORIAZ Posts: 1,326
10/18/18 1:16 P

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Diane.....we are human and I love vanilla ice cream. How’s you new hairdo?

One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
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DINIE123's Photo DINIE123 Posts: 379
10/18/18 12:55 P

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I hear you loudly. I decided yesterday to have no sweets. Breakfast was fine, lunch and dinner were perfect. Then Hubby wanted ice cream and before I knew it, I was eating a bowl too. I felt that failure thing when I was done, but decided to forgive this transgression and start over today. I will have fix his own ice cream this evening, that may help. This is a harder journey than I thought, but am so thankful I am on it with such nice people. I'll just recharge my battery and try for a better day. It is a good thing I am not going for "Perfect".
Good luck to us both. emoticon

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GLORIAZ's Photo GLORIAZ Posts: 1,326
10/18/18 12:51 P

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I am guilty of not tracking food......I have tried it many times. I even bought a food scale, but I had a problem with portion size. I love to cook and found it time consumming to calculate calories. I do miss checking on the amount of fiber and carbs in my diet.
Maybe I should try again. Does anyone else have trouble tracking?

One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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FUNLOVEN's Photo FUNLOVEN Posts: 2,649
10/18/18 10:10 A

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Day #18 Tracking Reveals The Truth

When I read today's lesson I saw myself in Sandy. I have a bad habit of being lazy and grabbing a snack bag for munching instead of measuring out portions when I am feeling anxious and craving a snack.

Even last night I had grabbed & eaten 4 large cookies out of frustration before I caught myself. Then I managed to track down the box the cookies came in so I could see what the calorie count was. 180 cals. per cookie! This morning I did one of the very things Linda has talked about - I jumped on the scale to see what the damage was. I think this is most frustrating to me because I had been having a very good, balanced, and mindful week until that point.

I have been using my new Bullet Journal to record my foods; no amounts or cals, just the food. Also, with the new start page from SP there is, of course, a place for tracking so I have done a bit of that just to get the Spark Points. I have come to learn that I know what a measurement looks like even though I don't always like how small a serving size is.

It is other situations that throw me for a loop. So as long as I stay mindful I can do pretty well.

Sue

Michigan - EST

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


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CD13384562 Posts: 7,356
10/18/18 7:50 A

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I have more control over tracking than I do over what the fickle scale is going to say. If I know I have eaten on plan via tracking, then I know I've had a good day.

AURA18's Photo AURA18 Posts: 11,087
10/17/18 2:12 P

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Tracking Reveals the Truth
TracK and measure to identify foods causing health problems and eliminate.
Focus on nutrient-dense whole foods. Guidelines:
1. Carbs mostly green veggies and limit fruit (mixed berries & green bananas)
2. Natural fats avocado, coconut & EVOO
3. Plant protein, omega fish 3x/week {limit quality meat/dairy, legumes, nuts and seeds}
4. Gradually eliminate all sweeteners /sugar /grains /refined oils /nightshades

Plan & monitor intake of 5 groups of essential nutrients:
Essential - body can't make - provided by food and/or supplements
1. water
2. all vitamins - daily water-soluble C & B-complex and EOD fat-soluble ADEK2
3. minerals - calcium, potassiumK2, magnesium, sodium, selenium
4. amino acids - 9 tiny proteins
5. fatty acids - ALA and linoleic acid (LA)
nutrientsreview.com/glossary/essenti
al
-nutrients


emoticon Gill - "You can try fooling yourself - but if you're not getting the results you want, then you know you have not fooled your body!"

Edited by: AURA18 at: 10/18/2018 (11:47)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,175
10/27/17 4:17 A

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I have nothing new to add to what I've posted on previous occasions - but I am consistent! I occasionally track my food for a couple of days, just to kind of check-up on myself, but usually I don't count calories.

However, I do still weigh out things into portion sizes, and my life has been greatly improved by buying a small add-and-weigh type digital scale - I love it! Yesterday I was packing up five breakfast bags for the coming week - weighed out 15g of nuts, 30g cheese. It's really good to be able to weigh these calorie-heavy items and keep the portion sizes on track.

It's certainly true that if you find you are not losing, or gaining, weight - tracking your food for a few days can show you where you might be going wrong. I recently put my porridge recipe into the tracker and was shocked at how much a handful of raisins added to the calories - now I've been choosing to either leave them out, or have only a FEW!

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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AMYBELLES's Photo AMYBELLES Posts: 13,667
10/26/17 1:09 P

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I am not a faithful tracker on SP, but this month I have been writing down everything that I eat, so I can evaluate how I feel and the trends in my weight. I also make sure I don’t eat from the bag or container at night in front of the tv, etc. I agree that it is good to track at times for the reasons she stated, for me especially if I lose my focus and consistency.



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

~The Villages, Florida
EST



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AURA18's Photo AURA18 Posts: 11,087
10/26/17 12:00 P

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TracK to identify foods causing health problems then eliminate and focus on nutrient-dense foods: dark-green leafy vegs, cruciferous vegs cooked (avoid raw), Quality protein (Omega 3 fish), Plant protein (limit legumes), coconut oil, EVOO etc. Avoid fruit except: avocado, green banana fiber & few berry antioxidants (frozen).
emoticon Cat-lover emoticon Reality Check emoticon emoticon

Edited by: AURA18 at: 10/18/2018 (11:47)
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CATLOVER110's Photo CATLOVER110 Posts: 27,724
10/26/17 8:59 A

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This was a good chapter about tracking what you eat. For the past several weeks I have been tracking my food here on SparkPeople, and it helps. Like she said, it makes you face the reality of what you're eating.

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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MAWMAW101's Photo MAWMAW101 Posts: 12,601
10/26/17 7:34 A

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Chapter #18 Tracking Reveals the Truth
Although I do track my “Planned” meals every day, I have been slack on going back to make the changes that I sometimes need to make at the end of the day.

Because I do track my weight every morning, the truth always shows up eventually on the Scale.


Phyllis ~~
Indiana - Eastern Time

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


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
2/24/17 8:14 A

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Lesson 18: Tracking Reveals the Truth
Instead of quitting when you feel discouraged, switch your focus away from your emotions or worry. Instead, analyze the data. Go back to basics and review the details of your program to see if your estimated totals are still accurate.
Track Everything Again
Record your food intake in your journal or online. Monitor everything you are eating to make sure you haven't let a few extra foods slip in.
You might find it helpful to check on nutrient details such as the grams of fat, protein, or carbohydrates you are taking in each day. To accurately separate your intake into these categories, look for an online program or software that automatically does this for you.
Be Honest with Yourself
Don't skip recording certain foods because you're embarrassed you ate them! It's easy to trick yourself into thinking you're on track when you're actually padding the totals a bit.
Be especially careful with restaurant meals where you might "forget" to record the two pieces of bread or a dozen tortilla chips. Write it all down and face the calorie or point totals head on.
By separating your real actions from what you think you did, tracking makes you face reality. I've found this myself when I'm working on losing weight. Most days I'll assume I've stayed within the boundaries of my diet plan. But when I go online and record my intake, I'm usually surprised at my actual food totals.
Weigh and Measure Until You Don't Have To
Serving sizes have a way of increasing over time. It's amazing how a half cup of ice cream can grow until it fills a large cereal bowl. Every so often, recheck your foods to be sure they are matching your designated serving sizes.
Be especially vigilant with nutrient-dense foods that come in small pieces. Rather than take a guess at how many nuts equals one ounce, count out the exact number so you can stay accurate with your calorie totals.
Many diet programs urge you to record not only your foods but all of your thoughts and feelings each time you eat something. This helps you figure out the times when you are eating in response to your feelings or emotional needs. If you find this helpful, go ahead and track this much detail.
Long-Term Tracking
Most people don't have to monitor their food intake forever. I suggest you track your foods until you no longer need to. Once you feel confident you are staying within the boundaries of your plan, just do an occasional checkup to verify the details of your food intake.
Here are three situations in which I encourage you to continue to track and record your actions.
• You easily lose your focus, and tracking helps you stay consistent on your plan.
• Your program includes meetings with a staff person to review your record.
• You typically skip recording when you're off your diet or you've overeaten.
Based on what works for you, follow your judgment about tracking. But even if you dislike the effort required to monitor the details, go back to tracking once in a while to be sure you are accurately following your plan
I need to get back to my journaling as I know somedays I am over what my body needs.
In your notebook, list 2 or 3 things that you learned from this chapter.
1. Tracking, Tracking, Tracking
2. Be honest with myself
What will you do differently as a result of reading this chapter?
1. Be honest with myself
2. Track and continue to Track
Mindless eating catches any of us off guard.
Monitor everything you are eating to make sure you haven't let a few extra foods slip in." Without tracking, I am lost and overeat - way over - eat!

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


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DAWNWATERWOMAN's Photo DAWNWATERWOMAN SparkPoints: (616,703)
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2/21/17 6:07 P

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If I have learned anything through the years.. I have learned that my eyes are broken. What I may think is a portion..more often than not is about 3. Weighing & measuring my food is essential for my success. I admit that I have not been doing this for about 3 months and the scale has told the tale. TRACKING is VITAL to my success. I'm so grateful for the Spark People tracker. The problem is that I need to MAKE myself use it. When I track, I am successful. I could totally relate to the Almond issue. When I am busy... mindless snacking is a serious enemy. It is the worst when I am driving. It is as if I HAVE to eat when I drive long distance. I'm learning to chew gum. LOL

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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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,297
2/19/17 5:00 P

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I track. Sometimes I track until I have 2-300 calories left and estimate the rest. Sometimes this works and sometimes it doesn't!

My actual preferred tracker for ease of use is MyNetDiary. The design of the food picker is elegant and easy. Almost everything can be tracked in tsp, tbsp, cups, oz or grams. It's easier to find foods on it, I think the actual company entered list of foods is more comprehensive. The dietitians are helpful. Each food has a number grade, A, B etc. Sometimes I get irritated with the differences in picking food on Spark between the website and mobile apps. But Spark has so much else that is so good. The other benefit of Spark is the range. I really do like that.



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TWEETYX2's Photo TWEETYX2 Posts: 2,071
2/18/17 6:56 P

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I have one thing to say to any one who does not track: DO IT! I can guarantee you that you will NOT regret it.

I have been tracking here on SP since January 4th, 2016. Like Phyllis, there are 'tricks' within the tracker so that you can create groups and favorites so that you can go through it quickly and click here and there and I can do a whole day within 10 minutes if I am eating what I usually eat. On occasion, when I try something new then I will have to create a new food but even that is fast since I just take the numbers from the nutritional label.

I feel that it goes hand in hand with mindful eating but I do NOT feel a slave to it. I see it as a tool that is very effective in keeping me on track with following my chosen food plan.

Like Phyllis said, I too am a creature of habit and I have my 'favorite' lunches and so on but it is nice to know that I can click on a meal and it is tracked.

Another aspect of the SP meal tracker that I really like is the break down of the macronutrients. Since I am really watching my cholesterol this is one of the things this tracker tracks and so I can see if I made my daily target. How else would I know if I didn't track?

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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DI_NAMIC's Photo DI_NAMIC Posts: 4,311
2/18/17 11:52 A

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Thanks, Maribeth, for the useful link.
I do better if I track. I'm less likely to graze through the day. I am not very consistent at doing it though. The weekends are tricky because I have less control over the meals prepared or coming into the house.
Memo to self: Check portion sizes.

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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ITSASUNNYDAY's Photo ITSASUNNYDAY SparkPoints: (16,525)
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2/18/17 9:57 A

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This is a timely chapter. I've never liked tracking but I find when I don't, I don't eat well consistantly. Tracking is always the first thing to go when I start getting lazy. I'll begin again with renewed commitment- tomorrow :-)

Sunny, East Africa

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


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MAWMAW101's Photo MAWMAW101 Posts: 12,601
2/18/17 7:28 A

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Chapter #18 Tracking Reveals the Truth
emoticon The reason I needed this book again is that I got lazy about keeping track. With a new challenge I realize that for me it is important to keep tracking. Old habits come back too quickly.

Tracking and paying attention to nutrition is now part of my daily routine again.
The Sparkpeople tracker works best for me because I have favorites, or entire meals that I can click on in a hurry. I like a lot of the same meals and have those items already together and saved.

I put my meals in the tracker each morning to stay on track. Sometimes I need to go back and change things because plans can change. Or sometimes I switch the vegetable by what is in season. Always going back to adjust was the part I was getting slack on.

I know for sure that when I quit tracking I usually return to the same routine of gaining back the weight but I don't intend to repeat that. So for the time being I'll keep tracking every day and occasionally weigh and measure everything as I cook.

Phyllis ~~
Indiana - Eastern Time

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


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AURA18's Photo AURA18 Posts: 11,087
2/17/17 12:03 P

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FWTS Ch.18 - Tracking Reveals the Truth
emoticon Gill --- planing is key.
Monitoring daily weight helps to see if I'm exceeding planned food budget (p. 108)
My nutrition plan --- Started Jan. 2016... working for over a year
~Healthy fats: avocado, olive oil, 12 raw almonds, 1/2c. sunflower seeds, 1T. nut butter
~Carbs: unlimited non-starchy veggies, 1 serving of fruit (berries or banana).
Small amounts of whole grains 1/4 cup steel cut oats, quinoa or brown rice
~Lean Protein: 1 egg with 2 egg whites (daily), plain Greek yogurt, nut milk, fish, chicken, ground turkey, pork, beef, few beans in soups and vegan protein powder.
Simple tracking Dr. Oz without day off, may go out once a month. s.doctoroz.com/Day-Off-Diet-Plan-v8-
co
mpressed.pdf

Back-up plan - reading "Grain Brain" may try fasting. Sticking to my grocery list is key. I don't have problem with outside food but DH has some favorites in the house that cause wt. gain. Want to be able to resist by learning new skills.

Edited by: AURA18 at: 10/26/2017 (11:41)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,175
9/24/16 5:46 A

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I don't track my food precisely, but I do have a daily meal plan, and I jot down what I eat. I know if I'm eating more, or things that are not on the plan.

I do track my weight - daily. Every Sunday I calculate an average for the previous 7 days and plot that on my little line-graph. That helps me SEE exactly how I'm going over a period of time, and to check that I'm on a steady course.

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: 11,087
9/19/16 6:11 P

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emoticon

Edited by: AURA18 at: 2/17/2017 (11:29)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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IAMSUNNYHOWARD's Photo IAMSUNNYHOWARD Posts: 1,655
5/1/16 4:16 P

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Chapter 18 Tracking reveals the truth

If you bite it-Write it. It took me about 2 months to faithfully log everything. Now it is a habit.
I created a special meal category called Mindless eating. Because I could go back, I see that the Mindless eating is the one thing that stops my progess. Now I can chose to pass because I don't want my tracker to show the extra calories!

I don't usually measure with cups and spoons went I am preparing a meal. I know from experience what 1 cup of something looks like. Every few weeks I do a reality check and am usually spot on. I buy my meat in bulk and weight it as I am preparing it for the freezer. I still have to measure Pasta- but don't have it very often.

If I am going out, I snap a picture so I can remember to log it all.

All in all I am comfortable with my tracking-

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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MINDFUL-C's Photo MINDFUL-C SparkPoints: (192,770)
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4/29/16 5:50 A

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Gocalgal,

While you may not enjoy tracking, I am glad you are doing it if it helps! emoticon

I still weigh every day too. Still loving the 10 day average chart.

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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GOCALGAL's Photo GOCALGAL Posts: 5,176
4/28/16 5:54 P

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I love hearing what is working for all of you and I continue to experiment with what will work for me. I agree Fisker tracking does take a lot of time and puts so much focus on food. I also know in the past I have repeatedly yo yoed up when I stopped weighing and tracking. emoticon So for now I will track (sigh) and weigh. 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

MINDFUL-C's Photo MINDFUL-C SparkPoints: (192,770)
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4/28/16 1:27 P

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I agree. SparkPeople lets us track (if we choose), and also offers us lots of other options. I also love hearing from others and learning from them. I also found this group after reading about it from someone's post.

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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MAWMAW101's Photo MAWMAW101 Posts: 12,601
4/28/16 12:43 P

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Being retired changes a lot as far as tracking.
The reason I like Sparkpeople is that you get to make your own rules to go with your lifestyle and change them any time you want to!
I really think it's the "people" part of this who give us the best encouragement! The reason I found this group was reading daily notes from a fellow teammate on another team.
emoticon emoticon



Edited by: MAWMAW101 at: 4/28/2016 (12:49)
Phyllis ~~
Indiana - Eastern Time

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


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MINDFUL-C's Photo MINDFUL-C SparkPoints: (192,770)
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4/28/16 11:29 A

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When I used Weight Watchers I tracked everything.... but like I said yesterday, I never learned how to eat. emoticon

I started tracking again a few months ago, but have stopped. I have stopped tracking for about 3 weeks now. I do measure serving sizes with my scale.

I stopped writing everything down because I no longer wanted to focus my life on food. I want to eat to live, and make as many healthy choices as possible. I tried using the SparkPeople nutrition tracker, but again it made me focus on food. When I am thinking of a non healthy food I do read the nutritional info and it stops me.


Can't say I will be writing foods down any time soon. If I start to slip up with my eating, maybe then I will consider it.

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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GOCALGAL's Photo GOCALGAL Posts: 5,176
4/28/16 11:24 A

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Ditto to what Doris and Gill shared emoticon Phyllis, I've practiced your suggestions emoticon but with my resistance to tracking and weighing, find myself falling short on follow through again.

I like the author's idea of tracking as needed and weighing regularly. I will weigh weekly without emotion and work on my head language to simply "analyze the data". I saw a bump this morning and was successful.

Tracking trends "reveal the truth". My plan is track honestly for 2 weeks and to watch carefully for my satiety point. Also, to not eat just because of the clock and to keep cultivating positive brain language to see my scale as a tool not the enemy.

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: 12,601
4/28/16 8:41 A

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Chapter #18 Tracking Reveals the Truth
Reading the first story reminded me of picking up a "snack" as I was shopping. Before I got home the bag was empty and when I looked, even though the calorie count didn't look bad at first glance, it was 5 1/2 servings! Over 500 calories!

Tracking and paying attention to nutrition is now part of my daily routine.
The Sparkpeople tracker works best for me because I have favorites, or entire meals that I can click on in a hurry.

One thing I've noticed is that if I put my intended meals in the tracker each morning it helps me to stay on track even when I make changes to it later.
Another thing that sometimes surprises me is checking out restaurant menus before I go. What I think is lower in calories or more nutritious isn't always that way.
I know for sure that when I quit tracking I usually return to the same routine of gaining back the weight but I don't intend to repeat that. So for the time being I'll keep tracking every day and occasionally weigh and measure.


Phyllis ~~
Indiana - Eastern Time

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


 current weight: 167.0 
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,175
4/28/16 3:52 A

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I agree, Doris - I'm much calmer about the ups and downs these days and I keep a track of the 'average' figures.

I'm not so good a tracking food - but I'd do it if I felt the need to find out where I was going wrong!

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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DELIKENS2014's Photo DELIKENS2014 Posts: 3,179
4/27/16 9:43 A

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I've fallen behind in my reading, but I am amazed at the change in my way of thinking. I love the idea of tracking my weight and just looking at the average. That way weight fluctuations due to fluid retention are factored out. That helps me to not be so disappointed when I see an increase because I have consumed too much sodium I never realized there were so many influences on fluid retention. I will be easier on my self in the future and more forgiving. I can't always control what my body does in response to things like stress or the heat and humidity.

Doris
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,175
4/25/16 10:23 A

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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
s.asp




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MKBWNSUGAR's Photo MKBWNSUGAR Posts: 11,042
12/2/14 7:28 P

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In your notebook, list 2 or 3 things that you learned from this chapter.
1. Tracking, tracking, tracking 2.Be honest with yourself

What are some ways you can relate to the clients or examples in this chapter? I used to be like Sandy and if I don't measure out things could be right back there.

What will you do differently as a result of reading this chapter? I will continue to do what I'm doing with tracking, weighing and measuring and being honest. The only time I don't do it sometimes is when I'm out of town and if I just make the time it is doable.

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
11/29/14 11:58 A

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

Apparently, scale denial is a real issue. By facing the truth and accepting it along with tracking food allows you to "see if you've been exceeding your food budget."

Spangle tells us to have the courage to weigh:
1) pick one day and weigh yourself in the morning (better during middle of week)
2) weigh and ignore
3) do this for 3 straight days (ignore scale #)
4) Day 4 - write it down
5) add next step (how to manage from now on)

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

I don't relate to Karen who beat her scale "to death with a six-pound sledgehammer" although I think it was pretty funny to think about.

I can relate to Lucinda who weighed only when she was on a diet. I never thought about it before but I do this also. Spangle tells us "See no evil," avoiding the scale can delude you into believing everything is fine. But if you weigh yourself only when you think you're dong well, you're probably in denial about what's really going on."

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

Know that weighing "after a long break requires courage and determination. But once you take that step, you move past a major barrier."

cheers
barbara

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



1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
11/29/14 11:44 A

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

Mindless eating catches any of us off guard. The example of eating almonds out of a bag while working on the computer is a good example. If you don't put some aside and eat only those, you might mindlessly or nervously go through the whole bag.

Then when you get on the scale and see no results (or diminished results), you may be tempted to chuck it all.

Spangle tells us to re-evaluate instead - "analyze the data".

1) track everything again
"For at least one or two weeks, meticulously reocrds your food intake in your journal or online. Monitor everything you are eating to make sure you haven't let a few extra foods slip in." Without tracking, I am lost and overeat - way over - eat!

2) Spangle describes her favorite online tracking programs and why. I will only list the sites (you will need to read her book to see why)

www.myfitnesspal.com
www.trackyourplan.com
www.weightwatchers.com

3) be honest with yourself
"it's easy to trick yourself into thinking you're on track when you're actually padding the totals a bit" I hate to admit it, but I have done this myself by not recording every morsel.

4) weigh and measure now and then
this is such a great tip...we can really tend to get away from constant measuring but to do it every now and then will bring us back to reality and keep us from going too far out on a limb when we are incorrectly estimating.

5) long term tracking
follow your own judgment as to what works best for you.

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

I can relate to Sandy's eating right out of the bag and into 900 extra calories.

I can relate to David who was "way off" on his totals because he realized his guesstimated estimates were inaccurate compared to his measure actuals.


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

1) Stay motivated and committed despite going off track at times

cheers
barbara

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



PATRICIA4472's Photo PATRICIA4472 Posts: 2,947
11/25/14 9:03 A

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.
1. Tracking, Tracking, Tracking
2. Be honest with myself

emoticon What are some ways you can relate to the clients or examples in this chapter?
1. While I pretty well know my portion sizes unlike David in the chapter, I also know I get lazy and just eat mindlessly - or I'm not honest with myself about what I'm eating.

emoticon What will you do differently as a result of reading this chapter?
1. Be honest with myself
2. Track again for a week to get myself back into some better habits


My name is Pat; I live in Wisconsin...
CD13384562 Posts: 7,356
11/24/14 7:14 A

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Well said Gil! I find with "diet" foods I sometimes think I can have double the amount because they are low calorie, and that can lead to a binge so I need to be careful.

Things I learned:
-When you have a lapse, or a gain, instead of giving in to emotion, analyze the data
-Even if you have become a self proclaimed expert at eyeballing portion sizes, it's a good idea to weigh/measure occasionally and make sure your eyes are still accurate
-Tracking is one of the tools most useful to maintaining weight loss

I can identify with Sandy, in the past. Mindless munching - I used to be that way, but now I have measured, portion controlled foods and am continually working on mindful eating.

What I would do differently- I think this far into my program, I'm already doing quite a few things differently. I do have the Spark tracker app on my phone and my Kindle, but I mainly used it to look up calorie,fat and fiber gram info so that I can plug it into my Weight Watchers point calculator. I have a WW app on my phone from the "old" program that I am using to track. I do occasionally track on paper, but most of the time, it's just in that phone app.

I also have a page in One Note where I write down the point values of anything I've had to calculate or look up in a book so that I don't have to reinvent the wheel next time.





SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,175
11/24/14 5:22 A

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Friends with the Scale Chapter 18 - Tracking Reveals the Truth

gosh, this chapter surprised me; I didn't expect to find this sort of 'lesson' in this particular book!

I absolutely abhor tracking food - the whole thing about weighing little bits of food and doing the calculations - it drives me nuts!

However, I have learnt a great deal about portion sizes on Spark People - and I do think it's very good advice to re-visit this from time-to-time to make sure the portion sizes haven't put on weight!!!!

When I began making raw food recipes, especially the sweet things, I didn't realise that the recipes were often for 8-12 people! You can imagine! Now, I DO meticulously divide all my recipes into one-person quantities - so I am controlling my portions that way.

I think logging into Spark People every day keeps me on my toes - I might have a few days when I 'forget' to exercise, but it doesn't last long!

I am weighing myself daily, and logging a weekly average weight. If I find that I am not making progress, or putting weight back on, then I'll go for the weigh & measure checking. Otherwise, no, I'm not going to track my calories.

(note: I am not actually overweight, so I don't have the pressure to lose - but I am concerned not to see my weight go up again!)

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
9/15/14 1:23 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 17
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153169


Link to Chapter 19
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153245


Edited by: CD13384562 at: 11/13/2014 (06:11)
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