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BHUIDSEACH's Photo BHUIDSEACH Posts: 712
7/7/17 9:55 A

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OMG - Chips! Trigger food right there!

I've been replacing that with a grapefruit -- no lie.

It seems to do the trick~!

Time zone: EST


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SPARKARINA's Photo SPARKARINA Posts: 1,353
7/4/17 12:03 P

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My trigger foods are chocolate and bread. I am trying to limit the bread to a whole grain variety and only once a day.
Evenings are always hard. If I have any leftover calories, frozen grapes are great. Otherwise water or redirecting myself to something else usually works.

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


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NHEMBERGER's Photo NHEMBERGER SparkPoints: (207,893)
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7/1/17 9:20 A

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Mt triggers are
At work - stress
At home - boredom

My trigger foods are
At work - peanut M&Ms that are just down the hall from my office
At home - munchie foods like mini pretzels, Stauffer's animal crackers, nuts & Goldfish (carbs, sweet & salty)

My plans for positive behavior are
At work - use the relax feature on my Fitbit, have healthy portion sized snacks stashed in a drawer, go for a short walk
At home - measure snacks instead of eating from the container, have more fruits & veggies on hand & in sight


emoticon emoticon




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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NIQUE50's Photo NIQUE50 Posts: 331
7/1/17 4:53 A

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Sodas

It took me time to gain this weight and it will take time to get it off.

I can do it....

Nique, Alabama CDT....


 current weight: 236.0 
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CD17911676 SparkPoints: (6,583)
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6/26/17 4:52 P

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PACEKA1's Photo PACEKA1 Posts: 10,997
6/24/17 11:08 P

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My triggers - evening restlessness.

My plan - end my day with something relaxing like reading a book or settling down to knit.

My positive behaviors - I rarely eat sweets, simply don't care much for them. I have also been doing a good job of keeping up with my exercises after my knee surgery.

New habits - I am taking my Daisy for a walk every morning before I start my day.

What I've learned - I am doing a lot of the right things, just need to tweak a few habits.

Kathy
Central Time Zone
*Teddy Bear: 5% Fall Challenge (2018)

"The body is a sacred garment. It's your first and last garment; it is what you enter life in and what you depart life with, and it should be treated with honor."

.....Martha Graham


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PSYCHMASTER's Photo PSYCHMASTER Posts: 806
6/24/17 10:14 A

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My triggers are –
boredom, PMS!

Plan - replacement habit or behavior
get active and drink water

My positive behaviors –
not buying junk, asking my husband not to buy junk, counting calories before consuming

Have you developed habits to help you cope with your triggers?
tell my husband when I'm feeling tempted so that he can encourage me

What did you learn from doing this assignment?
that I'm already doing a good job of combating triggers

Anything else to add?
nope

"Nothing tastes as good as fit feels!"

"Act each day as if tomorrow is a weigh-in."


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CHUBBYNOMORE3's Photo CHUBBYNOMORE3 Posts: 3,048
6/24/17 12:33 A

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Basically, all of my trigger foods are high-glycemic carbs. I found out years ago that if I eat a white potato, it makes me want ice cream and vice-versa. Also, my blood sugar reaches its peak, strangely enough, 45 minutes after my first bite of a meal. If that meal has high starch content and low fiber, I will crave starches at that 45 minute mark, but if I resist it (drink a glass of water or take a walk, and either will bring down the blood sugar) I will be ok in about 10 minutes. I still occasionally eat ice cream but it is in small amounts, has no added toppings of any kind (unless I add fresh fruit and no sugar myself), and is lowfat with no added sugar. 1/2 cup of that is usually all I want now, but I eat it after a healthful meal with protein, low carb veggies, and good fats to satisfy me. I only occasionally eat potatoes and it is always a small serving of a sweet potato which is higher in nutrients and medium on the glycemic index..

I have already broken my love affair with overly processed carbs and white bread. I only eat Ezekiel low sodium sprouted grain bread and have lost my taste for any other kind. I don't eat crackers, and only occasionally eat chips. I do eat a high fiber breakfast cereal and it doesn't make me crave anything. 1/3 cup has 13 grams of fiber. The fiber is the key.


I combat overeating by pre-planning all of my meals and if I really want a decadent snack, I put it in the nutrition calculator and see what it does. Sometimes I cut the serving in half and sometimes I cut it out altogether. Sometimes I find a satisfying substitute. But no matter what, I always make sure that I am eating plenty of nutritious, high-fiber foods and drinking 11 glasses of water a day, so if I do eat it, I am usually not tempted to eat more than I planned. If I feel the urge, I WALK.

My Red SituationTriggers are to be sleepy, bored, or overly tired.
I get 8 to 9 hours of sleep a night, keep myself occupied, and don't overdo anything.

This assignment made me consider what I had done to remedy my eating problems and put it in writing. Though I had given this all serious thought in the individual situations, I had not put it all together to see the problems I had faced and the solutions that I found. I am grateful for the assignment. It helped me connect and clarify my progress.

Edited by: CHUBBYNOMORE3 at: 6/24/2017 (00:36)
Judy EST 2020 WINTER ROWDY REBELS 5% Challenge

At 144 I will be within my acceptable weight range.


The unexamined life is not worth living. Socrates

"I must be willing to give up what I am in order to become what I will be." Albert Einstein

"Go confidently in the direction of your dreams. Live the life you have imagined" Henry David Thoreau


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SPARKLE-IT's Photo SPARKLE-IT Posts: 2,969
6/22/17 8:28 P

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6/22/17:

My triggers are: food - just plain overeating food. While I don't like exercising, I do like eating. Chocolate, sweets, ice cream, chips, dips, crackers, cheese, fried foods, pastas, alcohol, soda etc. I like eating out at fast foods or restaurants anywhere. I just like food.


Plan - replacement habit or behavior: To always measure food for portion control. To do my best not to eat those things that aren't really good for you. To eat out on occasion and select the healthier choices.
.
My positive behaviors: I track all foods that I eat/drink so if I do indulge, on occasion, I'll be able to see where, when and how much and rapidly correct myself and get back on track. I like SP tracking and there's so much information here.

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 that there are many wonderful people on this journey with me and we are all willing to encourage and support one another. I've learned that this is a mental change and it too must be a lifetime change. I'm open for any help, advice or secrets that have kept others moving forward on their journeys.


Thank You Lord for being on this journey with me and all my many blessings.
Thank You Lord for all the many wonderful SP friends I've met and those I have yet to meet.
Jesus, I trust in You!

Central Time Zone


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CINDILP's Photo CINDILP SparkPoints: (262,018)
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6/22/17 11:32 A

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My triggers are – Stress, boredom, lack of confidence, nervousness.

Plan - replacement habit or behavior - walking, journaling, reading, gardening, staying busy.

My positive behaviors – staying positive. prayer when stressed, meditation/quiet time.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?
As of this week I'm between jobs. My old job was very stressful and I was walking on egg shells which resulted in lots of emotional eating. I'm hoping this gets better. I'm walking lots right now as I am dealing with the transition.


Cindi
Iowa
Central Time Zone

Team leader:
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SAMIE321's Photo SAMIE321 Posts: 352
6/22/17 8:18 A

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My trigger is depression. Realizing that its a process and can't happen over night.

I have to look at it as a change in lifetstyle but that there should be special times to splurge dieting doesn't mean life has to be filled with boring choices.

5 years cancer free status post throat cancer....... Never smoked
I now drink tons of water as it affects your salivary glands. Cannot eat anything with any kind of spice/heat so flavors are important. Sugars feed cancer so I try to stay away but it's the one thing I always crave. A tablespoon of peanut butter eaten slowly helps me. Also fruit maybe 10 blueberries eaten one at a time and slowly.

Edited by: SAMIE321 at: 6/22/2017 (08:21)
If I don't try I'll never succeed

Time:EST


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DEBBIE3965's Photo DEBBIE3965 Posts: 1,668
6/22/17 8:17 A

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My trigger is boredom. I just get up and do something to avoid this trigger.

Beauty is about knowing and accepting who you are.
EST: Pa


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KKINNEA's Photo KKINNEA Posts: 3,137
6/21/17 8:19 P

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My trigger is stress!

I try to control stress and have healthy options around.

You can exceed what you think you can do.
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Runniversary: June 13, 2009
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This one's for you, mOm 1952-2009
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Minnesota, USA - Central Time


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AFERRARI's Photo AFERRARI Posts: 71,510
6/21/17 11:00 A

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

My triggers are – stress, boredom and chocolate


Plan - to watch for these situations and do something different other than reaching for food. For the chocolate I plan on having a small amount regularly so that I will not crave it and overeat

My positive behaviors – I walk every day and drink lots of water

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?
I have not yet fully developed good habits but I am working on it

Angela

2019 Fall 5% Challenge Community

Coquitlam, BC, Canada
Pacific Time Zone









OHANAMAMA's Photo OHANAMAMA Posts: 28,323
6/21/17 10:13 A

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Triggers:
My triggers are not really specific foods, but events, places, situations... like family gatherings, restaurants, my moods, and feeling stressed, anxious, depressed or bored.

Positive Behaviors: (as posted on my sparkpage when I began in January)
This time, love yourself, then everything will fall into place.
This time, make it a lifestyle change, not a diet with an ending.
This time, use the words, "I want, I don't want, and I can," NOT "I can't or I have to."
This time, THINK according to your goals; be crazy mental when it comes to your health and fitness and what you really want in this life.
This time, visualize your future success, but live in the now to get there.
This time, only speak to yourself with positive, encouraging thoughts and words; be your own biggest fan and cheerleader.
This time, make this the last time you put yourself through this struggle.
~~~~to me, from me, by me~~~~

After living this diligently and consistently for 6 months now, I can say that I have developed more positive habits.

What I learned from this assignment is that I am actually doing what I set out to do at the beginning of this year and that following my own rules is a great thing. It really is different this time. My mindset has changed, my focus has changed, I am changing for the better.

~ Renee ~

Turn your magic on.


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JENARUL's Photo JENARUL Posts: 1,402
6/21/17 8:44 A

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Summary

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

My triggers are –
Chips, peanut butter, chocolate, red wine
Plan - I've come so far that I'm pretty good at self discipline now. As long as I use my kitchen scale I can respect the calorie range!

My positive behaviors – saying no thanks, finding alternative snacks or making smaller portions of the unhealthy snacks.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? It's nice to have these things written down. It makes me even more aware of my surroundings and my plan!

Jennifer

What you eat in private shows in public.
Timezone: CET (Denmark) (EST + 6 hours)


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BRANDY9775's Photo BRANDY9775 SparkPoints: (1,216)
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Posts: 70
6/20/17 10:23 P

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List ALL your trigger foods (red light foods). My red light foods are pizza, bread sticks, buffet style restaurants, lasagna, comfort foods, carbs.

What are the sources of the Triggers Foods? I tend to crave fast food when I am out and about doing earns. I also over eat when family is together.

Describe the most common situations where you reach for the trigger foods or snacks.

I over eat at night when tired. I'm normally in the living room and it gives me more energy. I also eat when I'm stressed or angry. It helps me feel calm. I normally eat salty crunchy food at this time. I use food to help me deal with my feelings. I am the person everyone comes to with their problems, but I don't have anyone that I can turn to with my problems. So I eat to make myself feel better.

Brandy, Eastern time zone, Michigan, USA


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TAYBAMA's Photo TAYBAMA Posts: 274
6/20/17 5:10 P

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Trigger foods: corn chips,

My triggers are – crunchy/salty foods in general, sweets, reactive/emotional eating

Plan - substitute healthy snacks, exercise when I feel stressed

My positive behaviors – yoga, saying no when offered temptations

Have you developed habits to help you cope with your triggers. Yes! I prepare things ahead of time so I don't just eat mindlessly. I don't say no to things I really want, but I do limit the quantity. I learned that I can still enjoy food without binge-ing on it.


Taylor
CST
Alabama

5% Winter Challenge 2020 - Firecrackers!
5% Fall Challenge 2019 - Firecrackers!
5% Fall Challenge 2017 - Firecrackers!
5% Summer Challenge 2017 - Firecrackers!


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AMYJO1967's Photo AMYJO1967 Posts: 3,432
6/20/17 1:03 P

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

My triggers are – parties/potlucks/buffets - basically any situation with a big variety of foods. I want to taste a little of everything that looks good, but even if you only have a LITTLE of everything, it usually adds up to TOO MUCH.

Plan - if the occasion cannot be avoided, start with the healthiest items w/ plenty of water, tempting foods are less-so if you aren't as hungry. Don't stand near the food table at parties. Use a small plate if available. Use my phone to plug things into the tracker before I eat them or at least try to estimate (realistically!) the calories/fat you are considering before putting them on your plate. If there's a mirror available, sit by it where I will have to see myself eating.

My positive behaviors – reminding myself that the party is not about the FOOD, it's about the person/event we are celebrating! Reminding myself (repeatedly if necessary) that I will feel happier at the end of the event if I am not waddling home full of guilt over what I've just consumed!

~Amy Jo
Hot Springs, AR
(Central Time Zone)


I guess it comes down to a simple choice really...Get busy living, or get busy dying. ~from The Shawshank Redemption

Every day is a new opportunity to change your future!



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LUV2DNS's Photo LUV2DNS Posts: 1,801
6/18/17 1:26 P

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

My triggers are – Being overly hungry and being distracted.
Also, I tend to eat to fulfil a need, which sometimes could be needing something else, like water or relaxation.
I have trouble resisting something I really am enjoying at a meal, even when I am full.
Eating too fast .

Plan - replacement habit or behavior
I plan snacks, drinking more water, getting enough rest and eating slower with my full attention.

My positive behaviors – I enjoy nutritious foods and enjoy cooking.

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 reminded of what I need to do consistently.


There are so many fun ways to exercise, don't waste time on the other ones. Enjoy healthy, good food and skip the rest.

Kay
British Columbia,(Pacific time zone)


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SHORTNSWEET83's Photo SHORTNSWEET83 Posts: 70
6/17/17 11:07 A

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

My triggers are οΏ½
Stress
Nervousness and not wanting to offend
Feeling that I have no control over a situation
Eating to stay awake

Plan - replacement habit or behavior
Being mindful and asking the 'why I want to eat _____ or more of ____. Doing something else instead if It's not a good reason. (I.e Go for a walk, read, always a chore to do, drink some water...)

My positive behaviors οΏ½
When I know we're going to visit someone who usually insists I eat their food I don't eat much that morning.

More often I go to bed instead of pushing myself to stay awake. Boyfriend works 12 hour shifts and I want to stay up to spend time with him so it's a difficult choice.

Have you developed habits to help you cope with your triggers? Somewhat. Mainly it has to do with my mindset and thinking it's doable and worth it instead of giving up because 'Why try? I'm going to mess it up anyway'

Alicia
Crimson Butterflies BLC39
"O, do not pray for easy lives. Pray to be stronger men! Do not pray for tasks equal to your powers. Pray for powers equal to your tasks! Then the doing of your work shall be no miracle. But you shall be a miracle. Every day you shall wonder at yourself, at the richness of life which has come to you by the grace of God." -Phillip Brooks

New Mexico - Mountain Time


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PAMAPPLE's Photo PAMAPPLE Posts: 10,882
6/16/17 10:53 P

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My trigger foods are ice cream, cookies, cake, chocolate, wheat thins, and chips. There are days when I can eat it moderately, and days where I overeat them. I actually have gotten better with controlling my portions, though. Progress but certainly not perfection.

~Pam~ Michigan EST time


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STAR135000's Photo STAR135000 Posts: 12,791
6/16/17 6:19 P

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My Red Alert Foods are ---
Milk chocolate. I love the smooth sweet taste.
Seasonal foods: Banana splits, milk shakes or malts, floats, etc.
Desserts: Pie, cakes, brioche, ice cream, etc.
Hot foods: For me, hot foods need to be eaten hot, especially pasta and my sweetie's mac and cheese, so I eat too fast and eat too much.

Family gatherings, where everyone has their own specialty, is really hard, like my daughter-in-law's deviled eggs and meatballs.

I have breakfast and dinner, but not a real lunch. When it's too far between breakfast and dinner on busy days, I eat dessert first & not care if it's a candy bar.

Sometimes I'm the cause, mostly my sweetie is the one who buys "treats" because they're "medicinal" and "the calories don't count because they're medicinal." He knows better.

My plan is to eat a bigger lunch and a snack between breakfast and dinner. At the very least, on busy days, I'll have an Ensure High Protein shake and a Power Crunch protein bar with me (the protein bar has about 8 grams of sugar and 16 grams of protein).

Before I go to family gatherings, I'll eat healthy before I go and have smaller portions.
For hot foods, I'll take less and eat slower.

I'll eat lower calorie versions of my desserts (weight watchers, i.e.). If i want an ice cream milk shake or float, i can buy or make a kiddie size.

Pies, cakes, milk chocolate, etc. will be treats instead of every day occurrences.

~ Star ~
EDT time zone

Progess, not perfection!


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SPARKKITTY2016's Photo SPARKKITTY2016 Posts: 10,102
6/16/17 1:51 P

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My main triggers are-
carbs and processed foods. No matter where I get them from -- at a restaurant, the store etc. II start getting hungrier than normally I would throughout the rest of the day. ALSO, I am bad with backed chicken. I do not need 2 or more pieces at a time but I really WANT them and sometimes cook more than one. I lie to myself and say one if for tomorrow's dinner but always eat it before. While its not a bad food-- its unnecessary and using food as a treat.

I get triggered in the following situations-
Because I don't like people to see how much I eat when at home (even though its not a lot) I tend to binge when people leave if they have been around all day. This is left over from being a binge and purge gal many years ago for a long duration of time. I still like to eat out of containers when you can't tell that some is missing. Again, a way to consume more than people think.

I also put at least one bite of food in my mouth after almost every encounter with my son-- literally. So like: if I get him something from the room I'm coming from I handed off then go take a bite. If he asks me a question-- I go take a bite. etc We have a tumultuous history and its like a way to calm me and treat me that things went well.

Plan- I will not keep processed food on hand nor order them when out unless its on a
sandwich for the bread. Also I will not cook more than one piece of meat at a time for 8 weeks. Drink water as a treat instead.

Edited by: SPARKKITTY2016 at: 6/16/2017 (13:51)
looking for friends to connect with, get to know, and encourage each other along this journey. :-)
Blessings
~Kathleen


Kentucky - EST hisencouraginggrace.wordpress.com


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JOYFULPAMELA's Photo JOYFULPAMELA Posts: 2,432
6/16/17 12:05 P

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My main trigger is that I eat when I am stressed or dealing with painful situations that have been in my life the past years. Several months ago before I started my health journey, I realized one day that I started stuffing food in my face when I was hurt and crying. I was not hungry, but I was doing it anyway. As a Christian, I realized that I really need to be turning to God and trust Him through all situations. He will help - food will not! My change in focus has been my number one aid. It has helped me change my food choices and other health habits. I did a Bible study using the book "The Daniel Plan" which helped me reset my focus and gave me a meal and exercise plan to get going. I am working now reading "Made to Crave" to help strengthen my plan.

"I can do all things through Christ who strengthens me!" - Philippians 4:13
SWEET-N-SWEATY's Photo SWEET-N-SWEATY Posts: 1,004
6/16/17 11:33 A

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

Trigger foods:

* Chips especially the flavored types
* Candy and Chocolates
* Snack cakes (little Debbie's, Drakes, etc)
* Regular cakes (store bought or homemade)
* Ice cream
* pizza, burgers, basically any type of fast food

Trigger Situations:
*Being bored
*Being emotional (angry, sad, etc)
*Going out to eat
*Parties

Positive Replacement Habits/Behaviors:
*Write in a journal when I'm feeling emotional instead of feeding my emotions
*Go for a walk or read a book when I'm bored
*Plan what I am going to eat at a restaurant ahead of time
*Eat something healthier before I go to a party so that I don't over indulge
* Log everything I eat and plan ahead so I know if I need to adjust my other days or if I need to workout extra.

Have you developed habits to help you cope with your triggers? kind of. I still have a hard time with eating due to emotions

What did you learn from doing this assignment?
I learned that I need to plan ahead and find other ways to deal with my emotions instead of feeding it. That by planning ahead I have a better chance not to over indulge at restaurants or parties

Anything else to add?
I'm still confused about the whole deficit thing. I used to think that I had to eat a net calorie of 1200 to 1550 to lose weight. Lately, I have been cutting down on my carbs and sugar and also listening to my body to indicate my hunger. Now I usually have Net calories left. sometimes I have over 500 left. I don't know if I should be eating those or leave them alone. I don't feel hungry.

Maria
MA - Easter time
Tiger Monarchs 2017 summer challenge
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BLC38: Bronze wellness warriors(team cheerleader)






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FIT4HZGLORY's Photo FIT4HZGLORY Posts: 3,784
6/16/17 9:34 A

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

Trigger foods:
• Candy
• Potato chips and crackers
• Cakes
• Pies

Trigger Situations:
• Fast Food restaurants and buffets
• When trigger foods are in eye view
• Mid- afternoons and after dinner are hard times for me
• Church and family gatherings

Positive Replacement Habits/Behaviors:
• Drink more water especially before meals
• Eat at the designated times and only at designated places
• Eat more protein instead of carbs for snacks. If I must eat a carb, eat fruit or veggie with the protein
• If I must eat my triggers, plan ahead, bank calories for the week so that if I eat these desserts and the like in moderation.and it will not do so much damage to my healthy eating regimen


Have you developed habits to help you cope with your triggers? Yes

What did you learn from doing this assignment? I learned that I still have not overcome these trigger foods. I also have got to put into place a way to change those negative habits into positive replacement behaviors.

Anything else to add? No not at this time



Edited by: FIT4HZGLORY at: 6/16/2017 (20:25)
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:


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DESKJOCKEY925's Photo DESKJOCKEY925 SparkPoints: (108,784)
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List Trigger situations and foods (red light) that trigger your over consumption of calories.

My triggers are –
Boredom Eating. Eating while I am procrastinating.

Plan - replacement habit or behavior --
I created a "to Do" list of 15 minute activities I want to get done these next few months. Any time I feel this trigger, I will do one of these activities to wait and see if I am still hungry when I finish.

My positive behaviors –
It will help boost me out of procrastination.
And it will be a check to see if I am really hungry.

Diane - US Eastern Time

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but of succeeding at things in life that don't really matter. - Francis Chan

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MNABOY's Photo MNABOY Posts: 59,502
6/15/17 1:12 P

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My triggers are – chocolate, aggravations,

Plan - replacement habit or behavior DON'T BUY chocolate, go walk or workout when an irritant arises

My positive behaviors – daily exercises, let wife buy groceries, pay at the pump


CST
Rusty
Mississippi River Delta


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CLARE1952's Photo CLARE1952 Posts: 1,318
6/15/17 6:44 A

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

My triggers are – Processed snacks, sweets, cakes, biscuits and desserts - icecream. The moment I eat those, it starts me into a cycle of eating every 10 or so minutes

Plan - Buy less or no red-light foods. Buy foods that allow for creativity. Keep myself away from problem food situations.Keep making interesting satisfying meals that keep me on the right track.

My positive behaviors – Saying 'No thank you. Not today.' and being happy about it instead of wanting the food. It takes the pressure off actually and makes me feel strong. Sometimes I go off and eat rubbish later if I feel deprived.


Plan to have a small portion unless it is too sugar/ white flour laden.
And design my new kitchen so that it is separate from traffic flow in the house. Currently kitchen is the passageway to other home areas.


Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?
I learned that once I am focussed I can easily forgo the temptations and I have a spiel or two on hand for food situations. If I loosen up through tiredness those temptations are powerful and I eat rubbish and get heartburn!.


Edited by: CLARE1952 at: 6/15/2017 (06:46)
Clare

NZST (UTC +12) Time Zone - Daylight savings change 6 April has put the times wrong. e.g., It reads 12.00 for 11.00

SW 127.9 31 December 2016
CW 118

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PAGE2015's Photo PAGE2015 Posts: 3,524
6/14/17 7:37 P

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

My triggers are –
chocolate any thing chocolate
candy
milk and cookies


Plan - replacement habit or behavior If it's not around I am ok but let it seek into the house I eat it till it's gone Or if we have stuff in the staff room and I go in to have lunch I will snack
I really work and I ask others in the house to please not have stuff like that at home--hide it don't let me know it is there. At work if I know there are treats try to avoid the staff room that day or sit with others that are also working on weight loss and eat the healthy stuff with them

My positive behaviors – I can do with out these things and if I don't start snacking I don't have to worry about stopping before I et to much.

Della from Oregon /pacific zone
2020 spring 5% challenge


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MSLOUIE3's Photo MSLOUIE3 SparkPoints: (54,227)
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6/14/17 7:07 P

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Triggers
Chips
Bread
Chocolate

Trigger Situations
Fatigue
Sadness

Luann
Virginia Beach, Va
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SHEILA084's Photo SHEILA084 SparkPoints: (17,592)
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6/14/17 6:51 P

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My trigger foods are
Potatoe chips
Chocolate
Icecream

Trigger situtations are
When i am tired
When i am stressed
When i am to hot
When i am super hungry


I know I can do this, and I know we can all do this as long as we are willing to try.


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MSCHEESEWIZ's Photo MSCHEESEWIZ Posts: 34
6/14/17 3:24 P

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Trigger foods:
• Cheddar cheese
• Cheese crackers
• Candy
• Potato chips
• Pizza
• Hamburgers
• Whatever someone else mentions craving/indulging in

Trigger Situations:
• When I'm stressed
• When I'm experiencing significant chronic pain
• In the late afternoons and weekends when I don't have a specific routine in place
• When I feel out of control over a situation

Positive Replacement Habits/Behaviors:
• Increase water consumption between meals
• Only eat at designated meal times
• If truly hungry, eat a fruit, veggie, or moderate-high protein item
• Schedule and portion out indulgences, working to limit it to once every two weeks


Aisha from Minnesota (CST)


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HONEYBUNMINI's Photo HONEYBUNMINI SparkPoints: (77,284)
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6/14/17 3:14 P

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I don't really have trigger food but sometimes I like to have more than one glass of wine

I may slowdown
I may do more
I may do less
I Will Never Give Up No Matter What!!!

New Hampshire EST


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SEA-GYPSY's Photo SEA-GYPSY Posts: 1,830
6/14/17 2:32 P

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I don't really have any trigger foods. I would have to say that I have more trigger "moments" than actually craving a certain type of food. I usually do really well with meal planning, and sticking to my plan, but there are those moments when my husband will throw out "Lets stop and get milkshakes" on our way home from the beach. I didn't really crave a milkshake or even have the thought of snacking in my head, until he put it there. LOL Short of getting rid of hubby (LOL), in those moments, I need to remind him that we can go home, that I have fresh watermelon or strawberries, etc. ready to eat. He doesn't need the extra calories from a milkshake either.

Carly (Lady's Island, South Carolina) Eastern Time Zone

I have been driven many times upon my knees by the overwhelming conviction that I had nowhere else to go. ~Abraham Lincoln







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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,928
6/14/17 10:02 A

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My triggers are salty foods and Snickers. Oh, how I love Snickers!

My plan is to avoid those foods as much as possible. For my birthday in April I was given a large bag of bite size Snickers. I allowed myself 2 at a time, when I did eat them. That worked well. I wasn't deprived. Had my favorite, and yet I was satisfied.

Now that it's summer I drink a lot of water too. I think that helps curb those cravings.

Babs
SW Illinois - CST


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CD16571910 Posts: 14,902
6/14/17 3:05 A

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My triggers chocolate & sweets

Plan easy, had blood test that show can not tolerate,dairy,wheat,gluten,chocolate & sugar among other things. My digestion is not working & strict diet for next 3 months to improve. I will make healthy sweets with stevia & gluten free flour at home. I am making a gluten free apple pie for fathers day with stevia in it. Start baking tomorrow.

My positive behaviour.- I do eat 4 small meals a day to avoid hunger & a full size dinner & prunes for a snack for my digestion. I drink a lot of water. If I do not eat a reasonable size supper I wake up every night hungry & eat. I eat 1,500 calories a day & lost 45 pounds.

All habits listed above, I will look after my health to try to improve it.

SHADOWFAWKES's Photo SHADOWFAWKES SparkPoints: (105,500)
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6/13/17 11:22 P

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My triggers are – Hmm, I don't really have any. I suppose eating some times late at night.

Plan - replacement habit or behavior: I've actually been doing really good with not eating late.

My positive behaviors – I try to drink when I feel hungry and it's helped me lose weight.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? Well, don't really have trigger foods.

Ruth
Pennsylvania
Eastern time zone - Daylight Saving Time

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TEXASTITCHER's Photo TEXASTITCHER Posts: 58,343
6/13/17 9:15 P

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My triggers are salty foods like chips

I don't buy them or have them in the house.

Jo Ann
Starfish - (CST)
Be not afraid of going slowly; be afraid only of standing still. - Chinese Proverb



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BEACHCOMBER16's Photo BEACHCOMBER16 SparkPoints: (44,693)
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6/13/17 6:48 P

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My triggers are – chocolate. Chocolate candy, cake, cookies, ice cream, syrup,etc. Stress is a trigger and so is happiness or feeling celebratory.

Plan - replacement habit or behavior - I will only have chocolate in the house on days I have planned to eat it. I read something on this site that said " I used to do that". I am going to try to let that be a mantra. " I used to do that ( binge on chocolate), but I don't anymore."

My positive behaviors – Keep my self busy after dinner: read, cross stitch. Keep triggers out of house.

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


Scarlet- Eastern Time Zone


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KURTZIE1998's Photo KURTZIE1998 Posts: 32,496
6/13/17 6:39 P
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I tend to eat when I am distressed, or something happens that is out of my control. I haven't quite conquered this yet. Still working on it, sometimes I can differ my thinking to something else and won't eat.

Edited by: KURTZIE1998 at: 6/13/2017 (18:40)
Joyce K. - Oregon coast - Pacific Time
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WALLAHALLA's Photo WALLAHALLA SparkPoints: (648,337)
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6/13/17 6:02 P

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My biggest trigger is lack of sleep. When I'm tired, I tend to eat mindlessly. I also tend to want to eat out so I don't have to cook or clean up, and hubby is all to willing to go along with it.

Trigger foods are iffy. It all depends what type of mood I'm in. Sometimes sweet, sometime salty, sometimes pizza.

I am trying to combat this by getting more sleep, and keeping stocked with healthy or at least lo-cal snacks.

Wallahalla
CST

"If anyone, then, knows the good they ought to do and doesn't do it, it is sin for them."
(James 4:17, NIV)


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SWEETMAGNOLIA2's Photo SWEETMAGNOLIA2 SparkPoints: (254,067)
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6/13/17 5:22 P

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Left-overs. I sometimes overeat to finish something off. It will help to stick with a menu plan and not prepare too much more than the family will eat. If it can be frozen, label and date for later.

Jeanette
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ADRIENALINE's Photo ADRIENALINE Posts: 24,692
6/13/17 3:47 P

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I love chocolate and mint flavored things. I don't need to be hungry for that. Trader Joe's has these wonderful chocolate mints. I put them in an old altoid tin. Whenever I see the tin I want one. Gotta put that tin away where I can't find it.

Edited by: ADRIENALINE at: 6/13/2017 (15:49)
Adrienne
Reached my goal weight of 128 on 3/20/2012

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Participated in 25 contiguous 5% challenges Go Fall Teddy Bears 2018!

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IAMAUNTYEM's Photo IAMAUNTYEM Posts: 6,716
6/13/17 3:40 P

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Anything tasty can be a trigger for me, so that does NOT include lima beans.
4:00pm is when my snack alarm sounds off.

8-)
AuntyEm
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LIVINTODAY's Photo LIVINTODAY Posts: 9,411
6/13/17 11:26 A

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My trigger foods are usually savory:
There are no particular ones but sweets are usually not a problem unless I'm under a lot of stress.

Rethinking: Probably pasta, potato salad, and red meat - those are usually things I will overeat. Years ago I would cook a steak for a snack. That never happens now though; I have learned a lot on spark! LOL

Situations: High stress; boredom; too much time near the refrigerator

Solution: Activity, call a friend, good book, get out of the kitchen - QUICK!

Wanda

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

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ASH2HEALTH's Photo ASH2HEALTH Posts: 1,349
6/13/17 11:16 A

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Trigger foods: Usually a comfort food, snack food, processed food, carb - or all of the above:
• Marshmallows!! (so also: Rice Krispie treats, s'mores, etc.)
• Cheese puffs
• 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.
• Social anxiety (parties)

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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KALISWALKER's Photo KALISWALKER Posts: 23,638
6/13/17 10:48 A

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Let's figure out what triggers us to overeat, defined as eating and drinking 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-worker's 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 have not eaten chips or crackers for 17 months and will try harder with the other red light foods. Strive to eat regular meals to 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.

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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Edited by: KALISWALKER at: 6/13/2017 (10:51)
Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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