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SARASMILING's Photo SARASMILING Posts: 8,661
8/17/19 6:41 A

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emoticon DAY 100
THIS IS HOW I LIVE!
Select your favorite principles from the 100 Days Program. Then choose the top ten lessons that you like best—the ones you want to live by long-term. Once you’ve chosen the guidelines you want to follow forever, use them as a foundation for your daily life.

TODAY..

• Think about what will help you remember your favorite tools from the 100 Days Program.

• Make a “top ten list” that includes all of the concepts you plan to use forever.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

• Create a plan for how you will keep these ideas in front of you always!

emoticon Days 91-100 completed!
CONGRATULATIONS! YOU’VE MADE IT THROUGH ALL 100 DAYS.
Now it’s time for you to become a long-term success!

You’ve finished the 100 Days of Weight Loss Program! But don’t stop now!
- Think about what you need to do next.
- Would it help to repeat the 100 Days lessons to cement them more strongly into your life?
- Do you need to focus on your top ten skills for a while until they become routine in your days?

Use this space to write your next steps in this wonderful program of personal growth.





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Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
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SARASMILING's Photo SARASMILING Posts: 8,661
8/16/19 6:18 A

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emoticon DAY 99
IT’S NOT IN HERE!
Any time you weaken and you’re tempted to start raiding the cupboard or refrigerator, remind yourself, “What I really need isn’t in here!” Then look for healthy ways to address your needs and move yourself closer to the reaching your goals in life.

TODAY..

• Make a sign that says “It’s not in here!” Post it in an obvious place on your refrigerator or cupboard. Write the same words in the space below, then define exactly what that means for you.

• If your solution isn’t in the cupboard or the refrigerator, where will you find it?

• Create a list of instant resources you can go to when you’re sliding toward emotional eating.




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Edited by: SARASMILING at: 8/16/2019 (06:19)
Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
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“Gratitude is the fairest blossom which springs from the soul.”
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SARASMILING's Photo SARASMILING Posts: 8,661
8/15/19 7:02 A

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emoticon DAY 98
NEW YEAR’S RESOLUTION
Pretend your current plan was successful and that you’ve lost weight, built an exercise program, and maintained your new habits. Then using the detailed instructions in the book, create a New Year’s resolution in advance.

TODAY..
• Based on what you’d like to see happen over the next year, write an outcome for each of the areas below.

It’s one year from now, and the date is: _______________________ I now weigh: _____________

My body feels...

I’m exercising by...

I’m pleased with...

I’ve learned...

• When you’ve completed all of the statements, read your New Year’s resolution out loud. Write some notes about your reaction to hearing it.

• Make a collage or a drawing of your future. Use this picture to help inspire you with your current actions.



____________________________
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JOIN LOVE YOURSELF | LOVE YOUR BODY!!
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JOIN THE GRATITUDE JAR!!
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SARASMILING's Photo SARASMILING Posts: 8,661
8/14/19 7:39 A

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emoticon DAY 97
USE WHAT WORKS
If certain techniques or strategies worked for you in the past, they will usually work again. Recall the tiniest details that previously helped you stick with your efforts. Then use all of your old tricks to boost your current plan.

TODAY..

• Make a list of all the best weight-management “tricks” you remember from your past.

• Put a star beside all the ones you could use again. Also, write down any new ones that you might like to try.

• Pick one idea to put into action today, then do it! Record what you did and how it worked for you.

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
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SARASMILING's Photo SARASMILING Posts: 8,661
8/13/19 7:18 A

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emoticon DAY 96
WHAT WILL IT TAKE?
After you create your first action step, ask, “What will it take to make that happen?” Once you figure this out, use your answer to spell out a new intention. Do this again and again until you reach an action you can’t escape, no matter what.

TODAY..

• Write down a goal or activity you want to accomplish.

• Create an action step by asking yourself, “What will that take?” (WWT) Repeat this sequence four or five times in the space below until you have an immediate action step. Then go do it.

• Write some notes about how this worked for you.



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Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
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PLAYLIST: bit.ly/SparkGroove


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SARASMILING's Photo SARASMILING Posts: 8,661
8/12/19 8:09 A

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emoticon DAY 95
SET YOUR INTENTIONS
Define your goals as intentions and clarify exactly what you want to do. First create a specific statement that tells what you want to do. Follow it with a plan that states exactly how you’ll follow through with accomplishing this intention.

TODAY..

• Set a specific intention around achieving one of your weight-loss goals. Say “My intention is to...,” then write down what you want to accomplish.

• Plan your action steps, and then add details that will make it easier to follow through with your plan. Record them here.

• Create several more intentions, then record them below along with your action plans to make them happen.



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Edited by: SARASMILING at: 8/12/2019 (08:09)
Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
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SARASMILING's Photo SARASMILING Posts: 8,661
8/11/19 7:15 A

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emoticon DAY 94
THREE COLUMNS OF WEIGHT LOSS
Every day you live in one of three behavior columns—weight loss, maintain, or gain. To truly achieve long-term success, you have to live at least 90 percent (or more)
of your days in either the weight-loss or maintain columns.

TODAY..

• Even though you may have already been recording this each day, ask yourself, “If I lived every day exactly the same way as I did today, what would happen? Would I lose weight, maintain my weight, or gain weight?”

• Describe which actions (or lack of actions) determined your column for today.

• Monitor your columns over a number of weeks (or review your current tracking system) to see how close you come to the 90 percent rule. Write your notes here.



____________________________
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Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
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SARASMILING's Photo SARASMILING Posts: 8,661
8/9/19 7:31 A

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emoticon DAY 93
20-YEAR PLAN
Create a blueprint for how you’ll live for the next 20 years. Follow the specific directions in the book for each of the sections below.

MY 20-YEAR PLAN
Seven things I can do forever..

1.

2.

3.

4.

5.

6.

7.


Three favorite foods and my plan for managing them:

My exercise plan and how I’ll make it work:

Barriers and life issues, my plan for handling them:

Immediate “crisis plan” if I start gaining weight:



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JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


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SARASMILING's Photo SARASMILING Posts: 8,661
8/8/19 7:16 A

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emoticon DAY 92
ACCEPT THE SOLUTION
Let’s suppose you’ve decided to accept that obesity is a condition—you also have to be willing to accept the solution. That means you have to accept that you’ll be doing this for the rest of your life.

TODAY..

• Think about your solutions for the condition of obesity. Are you willing to accept the changes you’ll have to make in order to manage this for life? In what areas do you have some resistance to this?

• Write down your thoughts on how you can work on accepting the solution.

• Decide what you want to weigh long-term and record it in the space below. Then describe how you can live in a way that supports that decision.



____________________________
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JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


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SARASMILING's Photo SARASMILING Posts: 8,661
8/7/19 8:02 A

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emoticon DAY 91
OBESITY IS A CONDITION
In reality, obesity is a condition just like diabetes. First you have to get the condition under control, then you have to live every day in a way that keeps it managed.

TODAY..
• How does it feel to have the condition of obesity? Do you resent this or think you’ll simply ignore it? Write down your response to this idea.

• Write a paragraph or two about your condition and your plan for accepting the fact that you have it.

• Describe what you will do today to manage your ongoing condition.



____________________________
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Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


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SARASMILING's Photo SARASMILING Posts: 8,661
8/6/19 7:29 A

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emoticon DAY 90
LIVE “AS IF”
By acting as if you have a particular skill or feeling, you can get past your fear and make that goal become real. For example, when you get dressed each morning, look in the mirror and say, “I look great!” Then walk and talk as if you do.

TODAY..

• Pick one item from the “at my best” list you wrote yesterday. Write it here.

• All day long, act as if that one thing were true. Describe your actions here.

• At the end of the day, notice how your outlook has changed. Then write a few notes about how this approach worked for you.



emoticon DAYS 81-90 COMPLETED!
You’ve come this far in your 100 days... Don’t stop now. If you’re struggling to stick with it, push yourself to finish one more day. You’ll immediately be another day closer to achieving your weight-loss goals. Just do one more day!



____________________________
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Edited by: SARASMILING at: 8/6/2019 (07:32)
Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


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SARASMILING's Photo SARASMILING Posts: 8,661
8/5/19 8:05 A

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emoticon DAY 89
AT MY BEST
Remember the days when you felt confident, strong, capable, and able to face challenges head-on. To bring back the qualities and concepts you’ve lost, remind yourself that you still value them. Then intentionally put them into your life again.

TODAY..

• Under the words below, list every descriptive word and phrase you can think of that portrays how you act, look, feel, or live when you are at your very best.

AT MY BEST, THIS IS WHAT I’M LIKE...


• Read your list out loud and notice the energy and enthusiasm it generates.

• Write a few notes about how you’ll use this list.



____________________________
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Edited by: SARASMILING at: 8/5/2019 (08:07)
Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


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SARASMILING's Photo SARASMILING Posts: 8,661
8/4/19 6:51 A

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emoticon DAY 88
I DO CARE!
Sometimes you may get so discouraged that you decide you just don’t care anymore.
In most cases, when you don’t feel like sticking with your diet plan, it’s not that you don’t care. It’s more likely a sign that something else requires your attention.

TODAY..

• Think about times when you are likely to decide you don’t care any more. Write a list of these times or situations.

• Make a sign that says “I do care!” Place it where you can see it easily, such as on your refrigerator, mirror or computer screen. Remind yourself at least a dozen times today that deep down, you actually do care.

• Write down a few ways to help you remember how much you care.




____________________________
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Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


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SARASMILING's Photo SARASMILING Posts: 8,661
8/3/19 7:25 A

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emoticon DAY 87
OLD HABITS
Start identifying times when you eat strictly out of habit, then decide how you could change your routine. With family members or friends, invent new ways to feel connected to people, even if you’re the only one who makes these changes.

TODAY..

• Make a list of habits that have caused you trouble in the past.

• Add a list of people or events that you associate with food or eating.

• Write down a few ideas about how you can avoid slipping back into old habits.




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JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
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SARASMILING's Photo SARASMILING Posts: 8,661
8/2/19 6:44 A

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emoticon DAY 86
MINIMIZE THE DAMAGE
You don’t have to give upon your diet just because of a little extra eating. When you’re faced with difficult times, stay on your plan by using the phrase, “Minimize the damage!” Build a strong confidence that you can stop eating and get back on track.

TODAY..

• List 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 each of these situations.

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




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JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
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SARASMILING's Photo SARASMILING Posts: 8,661
8/1/19 6:59 A

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emoticon DAY 85
LET IT GO
When you’re upset or going through a difficult situation, decide how long you want to hold on to your emotions. Pick a time limit, then at the end of that time, mentally send the negative emotions out of your body, then watch them drift away.

TODAY..

• Choose a specific item, person or situation that makes you feel angry, frustrated, hurt, or sad. Describe this in detail.

• Mentally or with a piece of paper, place this issue into the palm of your hand. Hold it for a specific length of time, and then let it go. If necessary, do this several times in order to release the feelings.

• Write a few lines that affirm you’ve let go of the issue as well as the feelings around it.



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Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
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SARASMILING's Photo SARASMILING Posts: 8,661
7/31/19 6:40 A

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emoticon DAY 84
THE EXPECTATION SQUARE
If real life never seems to match your picture, you may need to widen your square. Start by creating a different version of your expectation. Fill in the square with your new picture and then ask yourself, “Could it be like this and still be okay?”

TODAY..

• In the space below, draw a small square to show an area of your life, and then describe where you have a rigid view of how it “should” be.

• Next, draw a larger square around it. Then write down ways you could widen your expectations and allow other options.

• Do this with several other areas that frustrate you in life. With each larger square you draw, ask the question, “Could it be like this and still be okay?” Write some notes about your insights.



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Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
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7/30/19 7:15 A

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emoticon DAY 83
NO MORE DEPRIVATION
When you feel deprived in regard to food, look at the benefits you’re getting as a result of your actions. If you can’t get past your struggle with feeling deprived, try switching it around by asking yourself, “What does my weight deprive me of?”

TODAY..

• In the space below, write about “poor me.” Talk about any situations in which you feel deprived, abused or singled out because of your dieting efforts.

• Now reverse the question and ask yourself, “What does my weight deprive me of?” Make a list of all the things you miss out on because of your weight.

• Measure this list against the times you might feel deprived around food. Write some notes about how changing your life could help you get some of the things you’re currently missing.



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7/29/19 7:13 A

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emoticon DAY 82
LAST-STRAW EATING
Although it may seem like it was the last straw that prompted you to give in and eat, you probably started to weaken a lot earlier. The real source of your emotional eating usually happened a lot earlier in the list.

TODAY..

• Watch for events that hook together, putting you at risk for “last-straw eating.” Write a list here.

• Think of ways you can prevent last-straw eating. Describe at least one thing that will protect you from eating once you reach that frustration point.

• In the space below, write down one action you can always reach for on days when a series of events wears you down.



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7/28/19 6:59 A

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emoticon DAY 81
UNHOOK THE CHAINS
To identify the links in a behavior chain, consider all of the situations or people that may have prompted your stressful feelings or other emotions. Keep asking “and what else?” to jog your memory about other issues that affected you.

TODAY..

• Recall a behavior chain of events you experienced today or in a recent week. Write down the item, person or situation that you think started the chain.

• Now draw or describe the behavior chain. Keep asking “and what else?” Add more items to the list until you’ve exhausted all the possible links in the chain.

• With each link, write a note about any actions you could have taken to handle the problem instead of letting it build.



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7/27/19 7:19 A

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emoticon DAY 80
GET A NEW TITLE
Come up with a positive, happy name tag that moves you toward your goals. In addition to your new title, pick out a word or phrase that describes yourself without referring to your weight or your size.

TODAY..

• Choose several words or a phrases for describing yourself. Examples include balanced, fit, healthy, strong and solid. Write your favorite ones below.

• Pick one of the above words and write the phrase “I am a ________ (healthy, fit, etc.) person” then fill in your new word. Write several if you like.

• Describe your daily life by saying, ‘This is what a ________ (healthy, fit, etc.) person does.” Write a list of places or situations where you’ll apply this.


emoticon DAYS 71-80 COMPLETED!
You’ve come this far in your 100 days... Don’t stop now. If you’re struggling to stick with it, push yourself to finish one more day. You’ll immediately be another day closer to achieving your weight-loss goals. Just do one more day!



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7/26/19 7:09 A

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emoticon DAY 79
LIVE AS A “HEALTHY” PERSON
Start creating an image of how you will live as a “healthy” person. Instead of aiming to be thin, consider using words such as healthy, fit, active, balanced, or strong. Make these lifetime goals, not just ones related to staying on a diet plan.

TODAY..

• In the center of this page, draw a stick figure or other image of yourself. Beneath the picture, write the words “A Healthy _______” and fill in your first name.

• Draw lines outward from the picture, and then label each one with an area of your life such as eating, exercise, relationships or family, work and fun.

• Describe how you will work on each of these areas as a healthy person, not as a thin or skinny one.



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7/25/19 7:23 A

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emoticon DAY 78
DITCH THE CRITIC
During times when you struggle with life issues, pull out the phrase “No matter what you say or do to me, I am still a worthwhile person” and repeat it to yourself as many times as necessary. Then live as if it were true—because it is!

TODAY..

• In the space below or on a separate piece of paper, write down, “No matter what you say or do to me, I am still a worthwhile person.”

• Then underline or highlight the words so they really hit home. Write a few notes about how you plan to use this in your life.

• Say this to yourself at least a dozen or more times today. Anytime you hear negative things from other people as well as from yourself, repeat this phrase again. Describe how you used this concept.



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7/24/19 7:08 A

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emoticon DAY 77
THE HEALING POWER OF RITUALS
Rituals include any specifically designed patterns or series of activities that serve a purpose such as helping you relax or re-energize. Think about your current rituals and notice how many of them involve food.

TODAY..

• Create a ritual or pattern you can use anytime you need to feel more settled or relaxed.

• Describe what you’ll do, where you’ll do it, and what items you’ll include in this special time.

• At some point today, use a ritual that helps you feel nurtured, calmed, or energized. Write down what you did.



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7/24/19 6:43 A

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emoticon DAY 76
EMOTIONAL SAFETY
Think about how you can create an emotionally safe place in your life. Anytime life wears you down and leaves you feeling uneasy or discouraged, go to this “ahh” place and rebuild a sense of safety and calm.

TODAY..

• Decide where you can create an “ahh” place for yourself. Describe your plan.

• Personalize this area with a variety of nurturing items such as plants, photos,
or stuffed animals. Draw a picture of your setting or write about what you added.

• Sit in the safe place you’ve created, then describe the setting, including how you feel in it.


____________________________
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Edited by: SARASMILING at: 7/24/2019 (07:08)
Sara

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7/23/19 6:52 A

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emoticon DAY 75
SMALL WINS
Today, look at your own actions and identify all the ones that help move you closer to your goals. Label these as small wins. Stack these wins on top of each other, and then look for ways to create more of them.

TODAY..

• Write down at least five things you did today that were small wins.

• Before you go to bed, read your list out loud and tell yourself you are a great success! Describe how this felt.

• Record your small wins for at least a week. Read your list each night and add a few notes about how it affects your attitude.



____________________________
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Edited by: SARASMILING at: 7/24/2019 (07:07)
Sara

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7/22/19 6:58 A

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emoticon DAY 74
WATCH FOR RAINBOWS
Instead of letting your struggles pull you down, start training yourself to notice all the good things around you. Label these tiny bright spots as rainbows—gifts that slip in quietly, giving you an emotional boost right in the middle of an otherwise difficult day.

TODAY..

• Notice the positive things that happen around you today. Record these “rainbows” as you go through the day.

• At the end of your day, tell yourself, “This was a really good day because...,” then read your list. As you recall each rainbow, remind yourself of the pleasure and comfort it brought you.

• Over the weeks ahead, continue to watch for more tiny rainbows to smile about, then celebrate and appreciate every one of them. Record them here.




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Edited by: SARASMILING at: 7/24/2019 (07:06)
Sara

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7/21/19 7:23 A

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emoticon DAY 73
ALL-OR-NOTHING
People who are perfectionists tend to be all-or-nothing thinkers who follow the theme,
do it right or don’t do it at all. To decrease your struggles with perfectionism, be willing
to put one foot into the gray and set a goal of striving for excellence instead of perfection.

TODAY..

• Do something less than perfectly. Don’t make your bed. Leave a few crumbs on the kitchen counters. Hang a picture at a crooked angle and leave it that way all day. Describe what you did, and whether it was difficult for you.

• Eat one food that’s not on your current diet plan. Even one chocolate chip can help you realize you don’t lose ground just because you took one step off the side of the road. Write down what you ate as well as what you did next.

• Record today’s imperfections in the space below. Add a few lines about how it felt to do this exercise.



____________________________
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7/20/19 7:43 A

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emoticon DAY 72
SNEAK EATING
To overcome patterns of sneak eating, consider making a policy that you’ll always eat sweets or favorite foods in the presence of at least one other person. Let others know you plan to never eat certain foods in private, then ask for their support

TODAY..

• Make a list of foods as well as the situations that might prompt you to sneak eat.

• What are you actually saying to others when you sneak food? Write down some of the emotional needs you might be solving by sneak eating.

• Add a few notes about people react when you don’t follow your diet perfectly. Notice whether you react with fear, anger, resentment, or some other emotions.



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7/18/19 7:48 A

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emoticon DAY 71
IT’S TOO HARD!
Instead of caving in on your diet because it feels too hard, buck up and tell yourself, “Of course it’s hard. But I’ve done a lot of difficult things in my life, and this isn’t any different. I know that I can do hard things!”

TODAY..

• In the space below, write “I can do hard things.” Think about the places or times when you need to remind yourself of this. Record them as well.

• Make a list of hard things you’ve done in the past. Remind yourself that you are a strong person.

• Tell yourself you can do hard things, including staying on your diet and your exercise plan. Then do it. Write some notes about how this works for you.


____________________________
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7/16/19 7:36 A

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emoticon DAY 70
NO GOOD OR BAD
With eating, it’s impossible to be good or bad. So from now on, stop using those words to describe yourself based on your food intake. By talking about each of your actions as a choice, you can eliminate the punishing self-messages that say you were bad.

TODAY..

• Write a sentence or two about the choices you made today.

• Whenever you hear people use words such as cheating, good, and bad when discussing diet efforts, mentally rewrite their comments in a way that refers to choices in life. Record their words along with your new version.

• Teach this concept to a friend or diet buddy. Have a contest and designate the person who says cheat, good, or bad the fewest times as the winner. Describe how this went.

emoticon DAYS 61-70 COMPLETED!
You’ve come this far in your 100 days... Don’t stop now. If you’re struggling to stick with it, push yourself to finish one more day. You’ll immediately be another day closer to achieving your weight-loss goals. Just do one more day!



____________________________
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emoticon DAY 69
NO CHEATING ALLOWED
Stop using the word cheat when you refer to your eating plan. Instead, use the words choose or choice to describe your behavior. Over time, all of your choices affect your outcomes such as whether or not you lose weight.

TODAY..

• Talk to someone about your diet plan, using the word choice several times to describe your actions. Notice how that feels. Write a few notes about this.

• In the space below, record at least three choices you made around food today.

• If you make a weak or poor choice, figure out how to describe it without using negative words such as cheat. Write your new wording below.



____________________________
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7/14/19 10:26 A

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emoticon DAY 68
I HAD A “PAUSE”
Anytime you slip up and eat something that’s not on your diet plan, skip beating yourself up with harsh, punishing words. Instead, label the incident as a pause in your diet plan. This allows you to take a break in your efforts, then rest and regroup.

TODAY..

• Next time you’re tempted to say “I blew it,” stop yourself immediately. Instead, label your slip-up as a pause.

• Decide how you will bounce back from an eating pause. Write a short plan that includes what you’ll say to yourself as well as what you’ll do next.

• Whenever you slip up, instead of dwelling on it, practice the skill of “erasing the board.” Write a few notes about this.



____________________________
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Edited by: SARASMILING at: 7/14/2019 (10:28)
Sara

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7/13/19 7:43 A

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emoticon DAY 67
NEVER SAY “I BLEW IT”
Starting now, resolve that you’ll never say “I blew it” again in regard to your eating or your weight-loss efforts. Instead of treating a slip-up as a crisis, learn to view it as a minor event. Also, see if you can figure out what contributed to it.

TODAY..

• Resolve that you will never again describe your eating by saying the words “I blew it.” Write a declaration about this.

• Invent some new phrases that acknowledge your eating struggle but at the same time encourage you to move forward. Write down a few ideas, and see how they feel as you say them.

• Record your favorite phrases below and memorize them so you can use them immediately whenever you have a slip-up.



____________________________
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7/12/19 7:39 A

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emoticon DAY 66
DON’T EVEN START!
Whenever you’re about to reach for one of these foods, immediately stop yourself with a firm, stimulus-narrowing message that says, “Don’t even start!” Repeat this phrase again and again until you feel totally in control around the food.

TODAY..

• Look for a situation in which you might be tempted to eat a snack or dessert, then intentionally don’t eat any. Describe the situation and your actions.

• Repeat a strong phrase such as “don’t even start” several times inside your head. Keep using this message to protect yourself from the first bite. Write your phrase in the space below.

• Walk away from the food and then congratulate yourself on a new level of success with managing temptation. Make some notes on how this went.



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7/11/19 9:05 A

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emoticon DAY 65
STIMULUS NARROWING
Each time you encounter a food cue or temptation, you eventually decide whether to eat or not eat. When you’re tempted by a certain food, tell yourself, “No, I won’t eat it!” Then immediately get away from the situation and don’t allow your thoughts to go back to it.

TODAY..

• Watch for food cues that have the potential to hook you into overeating. Like a parent speaking to their child, firmly tell yourself “no” on the spot. Write down any food triggers you encounter today.

• Immediately walk away, get busy with something else, and affirm that you won’t go back to the food. In the space below, record how this experience felt.

• Stay strong in your resolve. Don’t keep whining until you wear down your resistance and give in. Write down any thoughts on how you’ll stay strong.



____________________________
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7/10/19 7:29 A

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emoticon DAY 64
INSTANT TOOLS FOR TRIGGERS
When a taste trigger hooks you into continuous eating, you can usually stop it instantly by the simple act of brushing your teeth. Also learn to recognize times when you feel weak and you’re about to lose the battle against a food trigger.

TODAY..

• Write down a list of the most common situations, foods, or emotions that often trigger you to eat. Create an instant tool for managing each of them.

• Identify triggers that are hardest for you to resist. Perhaps you get hooked by movie popcorn or TV ads. Maybe it’s your mother’s baking or goodies in the break room at work. Describe these here.

• Make a “fire escape plan” for each of your most common triggers. Write this in the space below.



____________________________
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7/9/19 8:23 A

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emoticon DAY 63
BUFFERS
Whenever possible, put some distance or “buffers” between you and your high-risk, problem foods. Instead of trying so hard to improve your willpower, simply don’t allow yourself to be tempted in the first place.

TODAY..

• Eliminate one trigger from your life. Choose one food or category of food, and make the decision to protect yourself from it. Record it here.

• Clear that item from all of your regular storage places, including your home, car, office, and even your shopping list. Write down what you did.

• List any other food triggers that you plan to eliminate as well as ones you need to protect yourself from in the future.



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7/7/19 6:30 A

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emoticon DAY 62
NON-FOOD TRIGGERS
Because these aren’t always very obvious, watch carefully for the non-food signals that cause you to want to eat. As you go through your day, pay attention to the subtle cues that prompt your food thoughts or send you hunting for a snack.

TODAY..

• Notice all of the non-food cues that tempt you to eat. In particular, watch for how you respond to stress, anger, and other intense emotions. Record the ones that you need to work on the most.

• Make a list of any food thoughts today that were prompted by emotions or other non-food triggers.

• Notice whether you typically give in to emotional triggers or whether you’re able to ignore them. Write some notes about how you responded to the triggers.



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Edited by: SARASMILING at: 7/7/2019 (06:33)
Sara

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7/6/19 8:12 A

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emoticon DAY 61
FOOD TRIGGERS
Food cues or triggers include all those little signals and thoughts that prompt you to eat during times when you weren’t planning on it. Instead of slapping your head right after you give in to a food trigger, learn how to recognize these cues before you eat.

TODAY..

• Watch for any food cues that show up in your day. Record the triggers you observe.

• For today, focus specifically on triggers that relate to food itself such as sights and smells or other things that remind you of food. List the ones that typically bother you the most.

• Write down any specific food triggers or situations that tempted you today.



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7/4/19 7:01 A

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emoticon DAY 60
CREATE A STOP SIGN
From your head hunger and heart hunger lists of things to do instead of eating, select a few that are your favorites. Use these as your stop sign, sort of an emergency count- down plan for emotional hunger. Plan that each stop sign will include three items.

TODAY..

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

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

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

emoticon DAYS 51-60 COMPLETED!
You’ve come this far in your 100 days... Don’t stop now. If you’re struggling to stick with it, push yourself to finish one more day. You’ll immediately be another day closer to achieving your weight-loss goals. Just do one more day!


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7/3/19 7:30 A

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emoticon DAY 59
HEART HUNGER “INSTEADS”
Come up with a list of activities that will help you appease heart hunger. As you build this list of “insteads,” look for things you can draw on immediately whenever you feel tempted to eat in response to heart hunger.

TODAY..

• Create an “instead” list for heart hunger. Think of any activities or diversions that would provide comfort or nurturing.

• Make several copies of your list, and then put them in places where you can draw on them quickly.

• Use at least two of them today. Write down some notes about how this worked.


____________________________
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7/2/19 6:35 A

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emoticon DAY 58
HEART HUNGER
Heart hunger will usually send you toward soft, smooth, or creamy foods as well as comfort foods or ones related to fond memories or happy times. When you realize that you’re experiencing heart hunger, ask yourself, “What’s making me feel empty right now? What am I missing or needing in my life?”

TODAY..

• Which foods are you most likely to eat when you’re having heart hunger?

• Make a list of the situations that might send you toward heart-hunger eating.

• Watch for times when you want something to eat but don’t know what you want. During these times, try to identify what’s missing or empty, and then do something to respond to what you really need. Write notes about this.


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Edited by: SARASMILING at: 7/2/2019 (06:37)
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7/1/19 7:26 A

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emoticon DAY 57
HEAD HUNGER “INSTEADS”
Start creating a resource list of things and ideas you can draw on instead of eating. Whenever you realize you’re facing a head hunger craving, stop to think about the real cause of your hunger and how you might address your emotional needs. Then, do one of the items from your list before you eat anything.

TODAY..

• In the space below, create an “instead” list for head hunger. Include any activities or diversions that would help you postpone eating for a while.

• Post copies of your list in places where you can draw on it quickly, such as in your daily calendar or on your bathroom mirror.

• Use at least two of your “insteads” today. Describe these actions.


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6/30/19 6:07 A

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emoticon DAY 56
HEAD HUNGER
Head hunger usually tends to be connected to pressure-type emotions such as anger, frustration, or resentment. Whenever you crave a chewy or crunchy food, take a quick inventory of what might be affecting you. Try to identify anything that’s irritating you, bothering you, or stressing you out right at that moment.

TODAY..

• Make a list of your favorite chewy or crunchy foods, especially ones that you might reach for when you aren’t physically hungry.

• Think of at least three places or situations where you’re tempted to reach for head-hunger foods.

• Ask yourself what you really want to “chew on” in those situations. Record your insights.


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6/29/19 7:16 A

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emoticon DAY 55
FOOD IS THE CONSOLATION PRIZE
Although eating may temporarily soothe an emotional need, unfortunately, the end result never matches your dream. Food becomes the consolation prize. It’s better than nothing, but not even close to what you really wanted—to be loved, appreciated, or comforted.

TODAY..

• Recall any recent times when you ate in order to feel better. Perhaps at a family gathering, you used food to fill your need for love and acceptance. Or maybe you reached for a snack to calm your anger or frustration at work

• Describe other personal experiences with emotional eating.

• Even if you initially felt better, consider whether the food really met your needs or if it was just the consolation prize. Then identify what you really wanted instead. Write a few notes about this.


____________________________
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6/27/19 6:01 A

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emoticon DAY 54
EATING TO FEEL BETTER
When you’re tired, stressed, or physically ill, food is often the first thing that comes to mind. Instead of immediately reaching toward food when you’re feeling tired, do something else first and see if it takes care of the problem.

TODAY..

• Create an instant energy plan using specific types of fuel or activities that usually revive you.

• Watch for times when you need to take breaks in order to prevent pushing yourself to exhaustion. Describe the most common ones.

• Write a summary of your new energy plan and times you anticipate needing it.


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6/26/19 7:20 A

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emoticon DAY 53
FOOD IS MY BEST FRIEND
The truth is—food works! But when it’s misused, it can also harm your weight and your health, making you resent the very solution it provides. Eventually, food can become your best friend, the only way you know to fix your problems.

TODAY..

• Think about how you usually manage challenges or emotional needs. Do you often use food as your friend or a way to cope with life? Describe how.

• Write down a list of times when food becomes your friend.

• Choose an item from your list, and then plan how you could manage that issue without reaching for food. Record your ideas in the space below.


____________________________
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6/25/19 6:56 A

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emoticon DAY 52
FOOD IS AN INSTANT FIX
Eating provides a great way to procrastinate. Whenever you face a task you don’t want to do, food gives you a convenient escape. It’s also easy to slip into wandering around eating where you just let food solve your problems of boredom or restlessness.

TODAY..

• Identify times when you’re most likely to eat in order to avoid doing something. Write these down. Then plan ways you could handle these tasks without eating something first.

• Make note of any times today when you’re tempted to use food as an instant fix.

• Write down some ways you could avoid eating when you’re bored or wanting entertainment.


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6/24/19 6:55 A

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emoticon DAY 51
WHAT IS EMOTIONAL EATING?
Before you put anything in your mouth, ask yourself, “Is this hunger or a desire to eat” If you’re having a desire to eat, catch yourself on the spot and ask, “What’s going on here? What’s making me want to eat right now?”

TODAY..

• Make a sign that says, “Is this hunger or a desire to eat?” List a few places where you could post it as a reminder.

• Whenever you want to eat something, pull out the sign. Then decide if you need fuel or if your food desire is related to your emotions. Record some of your experiences with this.

• Make a list of situations or places where you are most likely to do emotional eating. Note any patterns or specific times when you struggle with this.


____________________________
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6/23/19 6:22 A

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emoticon DAY 50
TEN-MINUTE SOLUTION
When exercising seems too hard, make a deal with yourself that says you only have to exercise for ten minutes, and after that, you can quit. Sometimes, at the end of ten minutes, you’ll feel relieved it’s over and you’ll stop. But other times, you’ll realize that you feel better and you might decide to keep going longer. Either way, you’re a success!

TODAY..

• Make a sign that says “Ten-Minute Solution.”

• Post it where you’ll see it right before you start to exercise (or decide not to exercise). Then choose an activity for today. Write it down here so you’ll have it recorded.

• Whether it’s walking, riding a bike, swimming, or even playing croquet, do your chosen activity for ten minutes, then decide whether to stop or to continue. Either way, you’re a success! Describe this below, including how it felt to do this.

emoticon DAYS 41-50 COMPLETED!
You’ve come this far in your 100 days... Don’t stop now. If you’re struggling to stick with it, push yourself to finish one more day. You’ll immediately be another day closer to achieving your weight-loss goals. Just do one more day!


____________________________
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Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
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itudejar


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emoticon DAY 49
JUST DO SOMETHING
Anytime your motivation slips away or you have a setback in your routine, just take one step. Simply tell yourself: Just do something; then you’re started. Then, with whatever step you’ve taken, plan to repeat it daily for a minimum of three days.

TODAY..

• Just do something. Pick out the tiniest action you could take, whether it’s to clean off one corner of your desk, eat a piece of fruit, or take a five-minute walk. Write it down here.

• Repeat this activity for each of the next two days, and then celebrate the success of doing “something.” Record your actions here.

• Make a list of your “just do something” ideas and record them below. Over the next week, use one of them each day. Check them off as you complete them.


____________________________
****************************************



emoticon emoticon emoticon emoticon emoticon emoticon
PLEASE DO NOT POST HERE!!
THIS IS FOR RESOURCES ONLY & IS HERE FOR YOUR CONVENIENCE.
PLEASE COPY & PASTE IN A BLOG OR IN THE CHAT THREAD TO POST AND ASK ANY QUESTIONS!
emoticon emoticon emoticon emoticon emoticon emoticon

Sara

JOIN LOVE YOURSELF | LOVE YOUR BODY!!
Come as you are, Become who you are meant to be!
teams.sparkpeople.com/loveyourbody

JOIN THE GRATITUDE JAR!!
“Gratitude is the fairest blossom which springs from the soul.”
teams.sparkpeople.com/thegrat
itudejar


BLC41 SPARK SISTERS RISING!
"From a little spark may burst a mighty flame."
WEC: bit.ly/BLC41
PLAYLIST: bit.ly/SparkGroove


 current weight: 177.6 
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