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MULTIMOM's Photo MULTIMOM SparkPoints: (74,248)
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4/9/17 4:55 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers foods are: Cheese, Cocktails, Chips and Dips
Trigger situations are: Eating out and Meeting friends for Happy Hour

Plan - Only eat out with friends....no more grabbing food on the run
Eat half of my serving and bring the rest home in order to control portions
Prepare snacks that I can have on hand while running around town

My positive behaviors – Make the 5% challenge the most important goal for ME

Have you developed habits to help you cope with your triggers. Yes, I no longer eat due to high emotions. I pick up the dumb bells instead.

What did you learn from doing this assignment? That SERIOUSLY want to lose weight and have the tools to help me succeed.

Anything else to add? I eat out a lot. My goal is to only eat out with friends and family and no longer eat out by myself.

Terri (Central Time Zone)
2019 Cooking with the Family
"Always be nicer than necessary!"


 current weight: 166.8 
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SRONNIEH's Photo SRONNIEH Posts: 301
4/8/17 7:18 P

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My trigger foods:
Ice cream & chocolate
My sources:
The grocery store
Common situation:
I’m usually tired or feeling sorry for myself. Stress can also trigger my cravings. I believe that the sugar is what makes me feel better in the short term, but then it all comes crashing down pretty quickly.
I make sure that those things aren’t in the house, but I’ve been known to get in the car and purchase my “fix.” My plan is to immediately do some yoga or go for a walk instead. I think that the exercise will help to clear my head and it will definitely stop me from caving into the cravings.

Sharon

Sharon
MDT (Alberta)

"If your compassion does not include yourself, it is incomplete." ~ Buddha


 Pounds lost: 22.0 
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4_MY_LIFE's Photo 4_MY_LIFE Posts: 14,368
4/8/17 12:39 P

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Chocolate is my trigger food. If I want it I will continue to think about it. If I don't get have some I will snack on other stuff. I end up eating more than if I had eaten it in the first place. My plan is to keep some handy in single serving size.

***Renee***
Scarlet Dragons, BL Winter Challenge
Time zone: Central Time, Middle Tennessee


 current weight: 194.6 
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CORINNERN's Photo CORINNERN Posts: 119
4/7/17 10:54 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers foods are: Chocolate, anything salty (fritos), Chinese food
Trigger situations are: Eating out, binge eating when I get home from work

Plan - replacement habit or behavior- Prepare healthy snacks

My positive behaviors – gain motivation from others on the site

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? My family eats out a lot. My goal for work is to create a better work/life balance. I hope that as I make more time for myself and my family I am better able to care for myself.

Corinne
Pennsylvania, EST
She believed she could...so she did


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RAVENMAMA's Photo RAVENMAMA Posts: 711
4/7/17 7:35 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are – stress, not preparing leading to waiting too long to eat then eating whatever is handy. Unwinding at the end of the day, looking for a snack

Plan - Have homemade pre-made snacks and meals ready for me. When stressed, realize it and make sure I'm really hungry. I'm going to also try and drink 6-8 oz before I eat, to make sure I'm hydrated and not just thirsty.

My positive behaviors – Keeping my hands busy with computer work, a book or cross stitching.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?


Melissa (EST, Maryland)


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KECIALAJOUER's Photo KECIALAJOUER SparkPoints: (25,412)
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4/7/17 6:19 P

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My trigger is being hungry while I do not have a plan.

I will eat and it's reckless.

I have to make sure all meals are planned in advance or my brain sees it as a free for all.




Kecia EST Massachusetts
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Spring 2018 5% Challenge
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HICKOK-HALEY's Photo HICKOK-HALEY Posts: 48,022
4/6/17 8:48 P

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When I get stressed, my tigger food is Starbucks Peppermint Mocha's. I am trying to cut back from my daily treat. I do use Coconut Milk rather then whole milk though.

My weakness is McDonald's Sausage and Egg for breakfast. Eggs are healthy per say, but theirs is so fattening. So those are my changes for this challenge.

A dog wags his tail with his heart.

May I always be the kind of person that my dog thinks I am.

Pacific Time Zone

Jeanne


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ASH2HEALTH's Photo ASH2HEALTH Posts: 1,350
4/5/17 4:51 P

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Trigger foods: Usually a comfort food, snack food, processed food, carb - or all of the above:
• Marshmallows!!
• Cheese puffs
• Pepsi
• donuts for birthdays at work
• daughter's unfinished plate
• candy

Situations:
• Mindless - I've always done it so it's automatic
• Stress - too many demands at work and I can't take a real break.
• Boredom - I'm at home, it's the weekend, I don't have anything else to occupy me or I feel restless.

Replacements:
• let the chickens (or dog) eat daughter's leftovers
• drink more water and wait
• eat some protein and wait
• go for a walk
• when I do indulge, portion out and make sure I don't allow myself to go back unless I've done other steps first
• later at night: brush teeth

I like the idea of determining the nutritional impact in SP before I eat it.
I need to go re-read the book "Made to Crave".


Carmen in Wisconsin (US Central time zone)

Current challenge: BLC42 Winter challenge (co-cappie)

As iron sharpens iron, so one person sharpens another. (Proverbs 27:17)


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SHARONKHARTER's Photo SHARONKHARTER Posts: 2,949
4/5/17 3:58 P

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My triggers are ice cream or chocolate. I do not buy these items, but occasionally have it when I go out and usually in the form of a shared dessert.

Sprkpeople.com
2016 Fall 5% Weight Loss Challenge
2016 Winter 5% Weight Loss Challenge
2017 Spring 5% Weight Loss Challenge, Motivational Leader
2017 Summer 5% Weight Loss Challenge, Motivational Leader

Eastern Standard Time

Always believe in yourself, trust yourself, and be true to yourself.


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CD14322774 Posts: 1,056
4/5/17 12:02 P

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My triggers: Sweets. Chocolate. Chips. Cheese.

My replacement/plan:
Sweets & Chocolate - replace with fruit, kind bar or lara bar (yum ... and I can stop at one!)
Chips - I do ok if I take ONE portion out of the bag and put the bag away most days ... the days I can feel myself slipping, I'll have some crunchy veggies instead.
Cheese - besides the fact that it makes me feel sick (ugh) I just have to stay away.

My positive behaviors:
Exercise and drinking water and eating as many whole foods as possible.

Have you developed habits to help you cope with your triggers? What did you learn from doing this assignment? Anything else to add?
Some days I can have a little and be ok ... others (and I know when they are) I just need to stay away and focus on eating the foods I have planned out for the day!

BARBIE176's Photo BARBIE176 Posts: 45,946
4/4/17 1:50 P

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My triggers are sweets. My plan is to avoid sweets and replace them with fruit.

Another lesser trigger is white carbs and my plan is to limit this to once daily.

My positive behaviors are daily exercise, avoiding fried food, avoiding high calorie drinks, and drinking water only

Have you developed habits to help you cope with your triggers? What did you learn from doing this assignment? Anything else to add? The only habit that helps me cope with my triggers is staying focused on my goals. I do this by posting on my daily 'TO DO" list what I want to avoid - NO SUGAR, LIMIT WHITE CARBS

Barbara (Oregon/Pacific Time)
A & I July Bubbly Blueberries
Summer 2020 5% Challenge Shooting Stars



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CD17706572 Posts: 29
4/3/17 6:56 P

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My triggers are – Sweets

Plan - replacement habit or behavior- Berry smoothies

My positive behaviors – Eating more low carb fruits and no added sugars

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? Just eating fruit seems to help or keeping busy when a strong craving hits.

MARCHAPRILEMAY's Photo MARCHAPRILEMAY SparkPoints: (10,919)
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4/3/17 5:40 P

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My triggers are – late night snacking, and fast food

Plan - meal planning, only having healthy snacks in the house

My positive behaviours – not eating out all of the time saves money!




Aprile
EST


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DONNABRIGHT's Photo DONNABRIGHT Posts: 12,509
4/3/17 4:28 P

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Donna
Winter Haven, FL
EST
We CAN do this!


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,021
4/3/17 1:40 P

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My triggers are salty foods, stress

Plan - I make sure I have other foods that are healthy, crunch and satisfying.

My positive behaviors – plan ahead, be prepared

Babs
SW Illinois - CST


 Pounds lost: 3.0 
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LADYNIGHTSTORM's Photo LADYNIGHTSTORM SparkPoints: (0)
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4/3/17 11:03 A

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My triggers are –
Outings with husband and friends, PMS and depression, and if my husband buys junk food and it's sitting there in front of me. Crisps are probably my BIGGEST trigger and I will end up desperately craving them to the point of tears.

Plan -
Try to get husband's support so he stops bringing in boatloads of cookies, chocolate, and crisps. Stay full on proper food. Eat those amazing baked pea or lentil curl snacks to drive away the craving for crisps. Planning what fits into my calorie range ahead of time helps, too.

My positive behaviors –
Over the last three months, I've easily been able to go to the grocery store without indulging in garbage. When we go to a restaurant, I look for the healthiest things on the menu, I don't buy soft drinks, and I rarely have alcoholic drinks. I also use distraction as a means of overcoming a craving!

Have you developed habits to help you cope with your triggers?
I'm developing these habits slowly, but I'm getting there.

Edited by: LADYNIGHTSTORM at: 4/3/2017 (11:04)
-- Mary --
Leicester, UK
goddess-within.me



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06SARAHLIZ's Photo 06SARAHLIZ Posts: 788
4/2/17 7:20 P

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My triggers are sweets/free food around the office & going out to a restaurant where there isn't a really obvious choice that fits my nutrition plan. My biggest trigger food is cookies. I eat one cookie, I eat the whole box, then I eat the whole kitchen...

I try really hard to say "NO" to ALL of the free office food, even the okay stuff, so I can look at it and say "oh that's not for me to take" and that helps a lot. I don't keep cookies in the house.

If I know I am going to a restaurant that I haven't been to before, I try to look at the menu and pick things I can eat or figure out how to modify them so I can eat them. I do my best to not even open the menu. But when I get crabby and whiny and IDUNWANNA that's when all bets are off & I eat something that isn't right for me.

SarahLiz



Eastern Time Zone
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JUDYM18229's Photo JUDYM18229 Posts: 394
4/2/17 6:45 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are – After dinner hours. when others are snacking

Plan - replacement habit or behavior I plan to have prepackaged healthy snacks

My positive behaviors – cooking and planning in advance

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? I will focus on other things instead of food

Reminder - please do not start new topics. Only our Challenge Leaders start new topics.
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Each day is a present, Make the most of it!


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SPARKARINA's Photo SPARKARINA Posts: 1,353
4/2/17 9:54 A

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are – the hours between 4 and 6pm,
.

Plan - replacement habit or behavior - Have meals ready in advance and in the oven. Grab a few baby carrots and cherry tomatoes, go for a walk and stay out of the kitchen

My positive behaviors – I find ways to distract myself from food - go for a walk, do some chores, get out of the house.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?

For me, the best thing to do is to find something else to do - distraction. The best distraction is exercise.

Sparkarina - Montreal, QC - Eastern Time Zone
2019 - Golden Phoenix Flab-U-Less Summer 2019
Summer 5% Challenge - Rowdy Rebels


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CINDILP's Photo CINDILP SparkPoints: (270,840)
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4/1/17 10:36 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are –
Stress, evenings, boredom, worry, disappointment, dissatisfaction with my life. Eating between meals and eating the wrong foods.

Plan - replacement habit or behavior
My husband and I are doing "No S" for Lent, but we are thinking this is a good lifestyle goal. No snacks, no sweets, no seconds except on days that start with S.

My positive behaviors – I am working to replace my stress and negative feelings with exercise, doing my walks, reading and other positive behaviors. Gardening and reading inspirational books and the Bible.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? No S is helping with the problem of trying to fill my time and my empty spots with food. Positive behaviors are filling those spots with positive behaviors instead of food.


Cindi
Iowa
Central Time Zone

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FIT4HZGLORY's Photo FIT4HZGLORY Posts: 3,788
4/1/17 10:13 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are –
Sweets, salty, eating out at restaurants especially buffet dining

Plan - replacement habit or behavior
I have in the past just not had them in my house. My DH loves potato chips and townhouse crackers. I have asked him to remove them from the pantry and out of my eyesight. This way I will not crave them. I eat more fruits when I get the sugar cravings and a healthy Larabar that is made of healthy ingredients. I still watch how much of this I eat and eat only serving portions. I have found that herbal teas and Shakeology smoothies also calms my cravings.

My positive behaviors –
I find something to do to remove myself from the situation. I knit, or do word finds, or do some household choir. I avoid eating out as much as possible and do a lot home cooked meals.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?
I am still a work in progress not perfect but striving to do better everyday. I am fine-tuning my regimen every week.



Diane from Eastern NC
Time Zone EST

TAKE BACK YOUR TEMPLE!!!

Initial wt. 193.8 lbs: 8-11-15
Started 181.8 lbs: 1-23-20

182 lbs:
180 lbs:
178 lbs:
1ST GOAL WT 174 lbs:

172 lbs:
170 lbs:
168 lbs:
2nd GOAL WT 166 lbs:

164 lbs:
162 lbs:
160 lbs:
3rd GOAL WT 158 lbs:

156 lbs:
154 lbs:
GOAL REACHED 152 lbs:


 Pounds lost: 5.0 
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NHEMBERGER's Photo NHEMBERGER SparkPoints: (207,893)
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4/1/17 11:10 A

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are – sweet & salty snacks when I get home from work because I feel a little hungry & while watching TV in the evening with BF because he's snacking.

Plan - replacement habit or behavior - pre portion healthy snacks & have more fruit & veggie snacks readily available. Instead of sitting on couch for entire TV time, use mini trampoline or Fitdesk = being active will deter the movie munchies & help myself & my team with our exercise minutes.

My positive behaviors – I've been avoiding the candy dishes & donuts at work.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? - I've learned from this assignment that I need to substitute movement for mindless eating.


Nancy H
Ohio, USA (Eastern Time)

"Only I can CHANGE my life. No one can do it for me." ~ Carol Burnett


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CD16571910 Posts: 14,902
4/1/17 3:33 A

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My triggers are- boredom,candy and other sweets,ice cream,not salty foods

Plan- allow small amounts daily of what I consider a treat,100 calorie amounts as part of my diet,so as to avoid a binge, I know of a gourmet ice cream that is 100 calories per. 1/2 cup and not a diet product in Canada, I see on Spark People U.S. light ice cream has more calories. I like to develope a lifetime eating plan,not a diet that will have to be changed later

My positive behaviours- I buy 100 calorie snack packages of popcorn,nuts and some of the 100 calorie packages of snack bars as a treat, I sometimes buy the ice cream I like and always measure and enjoy my allowed amount,for chocolate, I buy gourmet chocolates on sale and freeze them and plan to have 100 calories,2-3 chocolates at one time. It varies what I have,sometimes,chocolate,ice cream,nuts or popcorn. I also have fruit for snacks.

What I learned is that no food is bad or good,you may eat anything you want in smaller amounts and have to plan for it,no binging. This is what works for me,planning exercise and your food in advance. My sister and Mom also enjoy sweet foods, I guess it runs on my Moms side of the family.

MERRYMARY42's Photo MERRYMARY42 SparkPoints: (0)
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3/31/17 11:07 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are – boredom, chewy candy, stuff that is bad for my teeth as well as my waist

Plan - replacement habit or behavior quit buying that stuff I like caramels, also when I eat string cheese, I want more so quit

My positive behaviors – keep water with me measured nuts and snacks
Have you developed habits to help you cope with your triggers. stay away from doing nothing What did you learn from doing this assignment? I need improvement Anything else to add?

pst


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MNABOY's Photo MNABOY Posts: 61,242
3/31/17 5:26 P
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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are – chocolate, processed meats and cheese

Plan - replacement habit or behavior reduce portions and frequency use as a reward

My positive behaviors – don't buy chocolate at checkouts.


CST
Rusty
Mississippi River Delta


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OHANAMAMA's Photo OHANAMAMA Posts: 28,736
3/31/17 2:59 P

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My triggers are mostly boredom, stress, and what I call the "popcorn syndrome" the need to eat while watching a movie. LOL!

My plan is to do more of the things I enjoy, write/journal when I feel stressed, and to have proper snacks in proper portion sizes ready and on hand for my diet.

My positive behavior lately has been consistency. I usually fail at being consistent with dieting, but so far this year (from resolution day, 1/1/17 on, I have been very consistent and I feel great about that and that is a positive thing, too.

My newly developed habits to help me cope with my triggers are prepping snacks into portion sizes ahead of time, like cheese into 1 oz cubes, s/f jello into half cup portions (I buy pre-made s/f jello cups then wash them), and having veggies ready to eat, having a dipping sauce cup that is the proper size, like one that holds just 2 tbsp of dressing or other dip, etc. I also am back to counting carbs, which is, and has always been, the easiest diet for me to follow. I'm back in the habit of knowing carb counts for most foods and I've developed somewhat of an aversion for carby foods... I actually don't want them.

I learned from this assignment that I've actually been pretty good this year about not letting anything actually trigger me to go off my diet or binge.

I reckon I'd like to add that I think I've finally convinced my brain that we (mind, body and soul) just can't live as an obese person any more.

and that...

so I am.

Edited by: OHANAMAMA at: 3/31/2017 (15:20)
~ Renee ~


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POLSKARENIA's Photo POLSKARENIA Posts: 12,451
3/31/17 2:21 P

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My triggers are – usually boredom, tiredness and lack of planning. Cheese please!!!

Plan - only eat cheese in measured amounts at mealtimes. Plan activities that stave off boredom and distract.

My positive behaviours- tracking everything and planning ahead to make meals interesting. Stay busy!




Renia , Lavalette, France GMT +1



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RITA1956's Photo RITA1956 Posts: 2,720
3/31/17 2:01 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are – Mostly sweets, but always carbs. Situations aren't really important. Just knowing there's junk food (cake, pie, nachos, etc) in the house is all it takes.

Plan - I seldom have the offending carbs in the house at all. The only time is someones birthday and then I shoot for that person to have a cupcake emoticon instead of a cake. A cup of Ben and Jerry's ice cream instead of a carton.

My positive behaviors – I have started drinking non-sweet things to feel fuller. I crochet and watch TV or TV while I ride my SitNCycle and stay out of the dining room when something tempting is being eaten.
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Rita--Topsham,Maine--Eastern Time

5% Weight Loss Challenge - Rowdy Rebels

-You can find positive or negative in any situation depending on what you're looking for.
-Nothing can taste as good as skinny and healthy is going to feel. *Psst, my version of skinny is me in size 12 jeans.


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PURPLESPEDCOW's Photo PURPLESPEDCOW SparkPoints: (287,575)
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3/30/17 10:33 P

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trigger foods: carbs

plan to keep veggies ready to eat

Beth, Georgia Eastern Time Zone
2020 Summer 5% Challenge
Rowdy Rebel
"Make one healthy choice then make another."
"Faith in myself, Love of family, Hope for the future"


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CD17462428 Posts: 597
3/30/17 10:06 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are –
Crackers/Gluten Items/Alcohol

Plan - replacement habit or behavior
I don't keep the food items in the house.
Have replaced crackers and gluten items with veggies.
Drinking soda water w/citrus as alcohol substitute.

My positive behaviors –
I eat out less.
I try to look at menus and choose meal prior to arriving at restaurant.
I plan meals around nutrition plan daily.


Have you developed habits to help you cope with your triggers.
Food substitutions are becoming second nature.
Activity is keeping me from obsessing over food.
Prayer has helped to keep me calm.
Spark has helped to keep me focused.

What did you learn from doing this assignment?
That I do have control over my 'triggers'.
I have the tools to conquer the situation if I truly want to.

Anything else to add?
Realize that I'd set myself up for failure sometimes. Like doing errands couple of hours before a big game and dinner. Ending up getting drinks and dinner out. It's a pattern of behavior that I need to change.




MARPARMC46's Photo MARPARMC46 Posts: 1,406
3/30/17 7:46 P

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my triggers are salty crackers and chocolate ( both eaten late night)

my plan- have planned acceptable snacks and have a plan for when the urge hits me ( ie call someone-take dogs for walk- do crafts- play a game on the computer-read my literature or journal-bubble bath
my positive behaviour find something to reward myself besides food.

habits to cope.
groc shop only after a support meeting
go with a list
commit my food daily to my sponsor or a buddy
no triggers in the house at any time
use the 9 tools
work on my red-yellow-and green food lists
make out a daily menu the night before
don't beat myself up when I slip up cause I will and that does not geve me permission to eat the rest of the day ( or night) and start over tomorrow.



 Pounds lost: 12.4 
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TKOVACH1's Photo TKOVACH1 SparkPoints: (354,702)
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3/30/17 6:29 P

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My triggers are – Ice cream and sweets

Plan - replacement habit or behavior - Avoidance and having my husband buy ice cream that he likes and that I do no like. Luckily I don't really care for chocolate.

My positive behaviors – I drink a glass of water when I have a craving, then take dogs for a walk to take my mind off of the craving.

Have you developed habits to help you cope with your triggers. - I don't go to the grocery store hungry and try to stay only on the outside perimeter. What did you learn from doing this assignment? We all have triggers and having to fight the triggers everyday. Anything else to add? I'm looking forward to the Spring Challenge

Trish
Eastern Time Zone


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SKCASON's Photo SKCASON Posts: 9,695
3/30/17 6:05 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are –
Ice cream and other chocolate sweets

Plan - replacement habit or behavior
For starters I need to find something else to do besides stuffing my face. Keep my hands busy. Keep my mind busy. Keep my feet busy.

My positive behaviors –
When I do buy it I TRY to only eat one serving, some days I am successful and others not. At least that is a start.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?
I am still a work in progress. I need to find and learn some self control. I eat when I am bored or stressed out. Also when I am sick I like the sweet goodness that is comforting. For starters I need to NOT purchase it or keep it in the freezer or cupboards.

Hi my name is Shannon and I have a obsession with food

I live in Brownsville, Oregon
Pacific Time Zone

I AM a work in progress

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SUSANELAINE1956's Photo SUSANELAINE1956 Posts: 31,439
3/30/17 4:50 P

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My biggest trigger is sweets. I am working hard on not eating them, but I find I am tempted when my husband buys/eats them. We have a deal that he will hide his sweets, and out of sight, out of mind works for me. It's a little harder with ice cream, but I am better at staying out of that. My other coping mechanism is to have one square of Lindt 70% or 85% cocoa dark chocolate. It has such a strong taste and the taste lasts for hours that I am satisfied for the day.

Susan
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TERRI1458's Photo TERRI1458 Posts: 6,102
3/30/17 4:09 P

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I have just discovered that I eat sweets when I am tired. I didn't get enough sleep Monday night and Tuesday night and I ate all the sweets I could find in my house. Last night I was just as tired so I wanted something sweet. I knew it was because I was tired so I went to bed. I told myself I was tired and it worked. I love sweets. Last night another thing happened to help me not to eat the doughnuts I saw at the store. I went to pick up cat food and there were all the doughnuts and cupcakes in the store as I walked in. I didn't buy any because I looked at how many carbs were in them. That truly stopped me from buying them and eating them. I can't have the sweets in my house either because I will eat them. If I want something I will have to go down to the corner market and get it. I am learning to talk myself out of it. I have recently stopped people in my department from bringing in sweets because I couldn't say no. Yesterday one person brought in a veggie tray. I am having veggies instead of the sweets they normally would bring in.
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DOROTHYBERO's Photo DOROTHYBERO Posts: 18,116
3/30/17 3:03 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are – mostly sweets and wine

Plan - replacement habit or behavior - limit myself to one glass of wine a day and to avoid sweets

My positive behaviors – I am pretty good about staying away form sweets at work and at home

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? yes - I do not buy anything that I can not control myself around.


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SWEETMAGNOLIA2's Photo SWEETMAGNOLIA2 SparkPoints: (255,108)
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3/30/17 2:59 P

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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are – Left-overs that need to be finished off and surprise treats

Plan - replacement habit or behavior -- Freeze what I can and make less food

My positive behaviors – Only had 2 sugar binges the past month….fresh donuts brought in to a school fundraiser that I was helping out with and homemade cupcakes a friend made and offered me to take home.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? I am still in the learning stages, but I know the key is moderation and self control. Prayer helps, too.

Edited by: SWEETMAGNOLIA2 at: 3/30/2017 (15:01)
Jeanette
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Tennessee


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CERIUSLY's Photo CERIUSLY Posts: 13,216
3/30/17 2:19 P

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Let's figure out what triggers us to overeat, defined as eating more calories than you need, causing you to gain weight.

For the purpose of this activity, a Trigger Food is defined as the one that gets you off course; you are not truly hungry yet you are eating and eating! A Trigger Situation is where you are, who you are with and what you are doing when this happens. Example – you are home alone, watching TV and you eat a cookie, then another and soon you are looting the kitchen for anything that looks good. Or you had good intentions about going out for a calorie appropriate dinner with a friend, but a high calorie appetizer, then an entree, and then a big dessert landed in front of you. Are you at a party wolfing down appetizers? Regardless soon after you regret your actions and don’t even want to think about how many calories you just consumed! You tell yourself, I know better, why did I do? I won’t do that again!

Let's assess the Triggers -

List ALL your trigger foods (red light foods). Red Light Foods in Overeaters Anonymous are - those which you know you cannot not eat safely without losing control and eat too much. Is it a snack food or part of a meal? Are they sweet or salty? Hot, cold or room temperature? Processed foods? Carbs, comfort foods?

What are the sources of the Triggers Foods? Is it a fast food restaurant? Drive thru? Food you order in? Grocery store? Convenience store? Meals with family or friends? Co-workers birthday cake? Treats from others? Costco samples? You?

Describe the most common situations where you reach for the trigger foods or snacks. What room are you in, what time is it, what are you doing, who is with you, and how do you feel? Are you tired? Are you eating to feel better? Are you rewarding yourself? Soothing yourself? Are you bored? By getting the food how does it make what you are doing better? What should you be doing at that time?

Do you see a pattern? What types of foods are you reaching for? Does convenient access make a difference? How can you better handle the situations to avoid the triggers and not binge or eat more than you should?

That is what this assignment is about - how will you not do that again? Can you pick a replacement habit or behavior that will cause you to pause, and think do I really want to do this, and why? Maybe it would help to walk away from the trigger - drink water, go for a walk, phone a friend, go outside, look out the window, brush your teeth, or play with your pet? Be consistent so you can develop the new habit.

Write out your strategy to avoid the Triggers. Maybe it’s baby steps to get you started or moderation. Don’t be a perfectionist, just get started.

Maybe it's only certain foods and you can make your own food rule "I do not eat --------, it's a trigger food for me".

By doing this countdown activity a number of times, I identified my problem foods. Last year I made a list of my Red Light Foods - appetizers, desserts, chips of any kind and crackers. I just don't eat them, but otherwise eat regular meals and lose weight, or at times just maintain. Example - because I do not eat crackers I stopped buying blocks of cheese, because I don't have crackers to put it on. For anyone reading my blogs you know it's been a good year for my weight loss.

Maybe it would help to 1) record it in Spark Nutrition before you eat it and if you still want it after seeing the calories 2) wait 20 minutes before you eat it, but be mindful of what you are doing 3) find an activity to distract yourself

Summary

List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are –

Plan - replacement habit or behavior

My positive behaviors –

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?

Reminder - please do not start new topics. Only our Challenge Leaders start new topics.
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