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DAY 63 BUFFERS 100 DAYS WEIGHT LOSS CHALLENGE

Saturday, February 09, 2013

DAY 63 BUFFERS

WHILE ATTEMPTING TO MANAGE YOUR FOOD TRIGGERS, IT IS A GOOD IDEA TO USE BUFFERS THAT WILL PROTECT YOU FROM SLIPPING INTO EATING.

PUT DISTANCE BETWEEN YOU AND YOUR HIGH RISK PROBLEM FOODS.

DON'T TEMPT YOURSELF. IF CHIPS, COOKIES AND CANDIES TEMPT YOU THEN DON'T STOCK THEM IN YOUR HOUSE OR WORK SETTING.

STOP TRIGGERS BEFORE THEY START.

IF YOU WANT TO CHANGE YOUR LIFE CLEAN SWEEP YOUR TRIGGER FOODS OUT!! GET RID OF WHAT PUTS YOU AT RISK FOR GIVING IN AND OVER EATING. FOR TIMES YOUR KIDS OR FAMILY WANT TO EAT A TEMPTING SNACK HAVE THEM EAT THOSE FOOD OUT OF YOUR SIGHT(DONE THIS) IT WORKS. IF THIS IS NOT POSSIBLE REMOVE YOURSELF FROM THE TEMPTING FOOD. I HAVE EVEN REQUESTED THAT THE TEMPTING FOOD BE PUT INTO THE TRUCK OF MY HUBBIE CAR. HEY YOU DO WHAT YOU HAVE TO. HE REQUESTED THAT HIS DJ SUPPORTERS BAKE HIM SOME CAKES FOR HIS BIRTHDAY WHICH IS DECEMBER 25 AND THEY DELIVERED. 3 CAKES IN THE HOUSE. I ASKED IF HE WOULD GIVE SOME AWAY OR TAKE SOME TO WORK. THIS HAPPENED A COUPLE YEARS AGO.

WHAT ARE MY TRIGGERS FOODS?? FRIED CHICKEN IT WAS MINE... BUT I HAVE LEARNED TO LOVE ROASTED CHICKEN OR UNFRIED CHICKEN A RECIPE BY PAULA DEANS SON. I JUST STOPPED EATING ALL FRIED FOODS WHEN MY HEALTH BECAME AT RISK. SOME THINGS---- I HAVE TO OVER COME OCCASIONAL CHIPS, COOKIES. I HAVE COME UP WITH A TRICK FOR PIZZA. WHICH IS ATE EVERY SATURDAY BY THE FAMILY. I HAVE FOUND THAT HUNGRY GIRL HAS SOME GREAT SUBSTITUTES FOR SOME OF MY FAVS. HAVE HEALTHIER VERSIONS OF SNACK FOODS IF YOU CAN EAT THEM IN MODERATION. FOR ME I HAVE FOUND OUT THAT SNACKS THAT COME PRE-PACKAGED ARE A BIG HELP TO ME.


DAY 64 INSTANT TOOL FOR TRIGGERS.

YOU HAVE HAD A BAD DAY YOU ARE EATING CONTINUOUSLY AND CAN NOT SEEM TO STOP. UGH WE ALL BEEN THERE. emoticon emoticon

YOU NEED A FAST SOLUTION FOR THIS TRIGGER SO YOU CAN WALK AWAY FROM IT. STOP THINKING YOU CAN'T RESIST FOOD TEMPTATIONS!! emoticon

ONE TECHNIQUE IS TO BRUSH YOUR TEETH.

THE TASTE OF NUTS AND CANDY AND TEXTURE CAN MAKE IT KIND OF ADDICTIVE. IT DOESN'T MATTER THE KIND OF FOOD YOU EAT BRUSHING YOUR TEETH CAN CHANGE THE FLAVORS IN YOUR MOUTH. THIS HELPS WITH TASTES TRIGGERS. IF YOU CAN NOT BRUSH YOUR TEETH USE THE OPPOSITE FLAVORS OF WHAT TRIGGERS YOU---SWEET OR SALTY TRY SUCKING A LEMON WEDGE OR EAT A DILL PICKLE. FOR SPICY OR GARLICKY TRIGGER FOODS ---LIKE SALSA TRY MINT GUM. TIC TACS ARE MY FAV FOR THIS. BUBBLE GUM FOR THIS TRIGGER. I DO NOT LIKE MINT GUM.

RUN WHEN NECESSARY CREATE AN ESCAPE PLAN THAT WORKS WHEN OVERLY TEMPTED. LEARN TO SAY NO TO FAMILY, FRIENDS WHO PUSH FOOD ON YOU!! HUBBIE IS THE SABOTEUR FOR ME. NO THANKS I'LL HAVE IT LATER GOES INTO PLAY, OR I'LL HAVE IT ANOTHER TIME. emoticon

MONITOR YOURSELF DURING WEAK TIMES WITH TRIGGER FOODS RUN, WALK , LEAVE THE ROOM, OR GO TO BED IF NECESSARY. I'VE TRIED ALL THESE AND THEY WORK. STILL I AM A WORK IN PROGRESS. emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

GETSALONG 2/12/2013 2:22PM

  emoticon it's true you know, there are lots of times when I choose not to eat... there can be more, eh? just need to work on my buffers with my trigger foods!

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DAY 61 AND OTHER CHAPTERS/ FOOD TRIGGERS 100 DAYS WEIGHT LOSS CHALLENGE

Saturday, February 09, 2013

DAY 61 FOOD TRIGGERS

FOOD CUES OR TRIGGERS ARE SIGNALS AND THOUGHTS THAT PROMPT YOU TO EAT WHEN YOU HAVEN'T PLANNED TO.
YOU ARE IN THE REFRIG BUT SEEING FOOD MAKES YOU WANT TO EAT IT.

TYPES OF TRIGGERS

SIGHT AND SMELL ARE POWERFUL TRIGGERS AND THEY MAKE YOU WANT TO EAT. THEY ARE EASY TO RECOGNIZE: TV COMMERCIALS, ADS, BILL BOARDS CAN SET YOU OFF AND MAKE YOU EAT AND BREAK YOUR RESOLVE. WATCHING COOKING SHOWS CAN MAKE YOU WANT TO EAT. THEY SURE DO AND THAT IS WHY I DO NOT WATCH THEM. ...UNLESS IT IS HUNGER GIRL. THEY HAVE SOME GREAT RECIPES TRADE OFFS. TALKING ABOUT FOOD MAKES YOU WANT TO EAT ALSO.

ONE MINUTES FOODS NOT ON YOUR MIND THEN THE NEXT MINUTE YOU CAN'T GET OUT OFF YOUR MIND. ONCE YOU START EATING, THE TASTE OF FOOD BECOMES ANOTHER TRIGGER CAUSING YOU TO EAT MORE.

SUBTLE FOOD TRIGGERS. emoticon

ACTIVITIES CONFLICT WITH FOOD FROM THE PAST CAN ALSO TRIGGER THESE PATTERNS. LIKE PARTIES, FAMILY REUNIONS CAN PROMPT EATING STRUGGLES.

GOING OUT TO EAT WITH FRIENDS AT YOUR FAVORITE RESTAURANT AND YOU EAT WITH THEM BECAUSE ITS WHAT YOU ALWAYS DO.

LEARN TO RECOGNIZE THESE CUES BEFORE YOU EAT.

WELL SMELL TRIGGERS ARE BIG FOR ME AS WELL AS SIGHT. TV COMMERCIALS HAVE AN AFFECT ON ME TOO. SOME MORE THAN OTHERS. BUT THE SIGHT OF A HAMBURGER DOES NOT MAKE ME RUN OUT AND BUY A BURGER BUT IT DOES MAKE ME INTO MY KITCHEN AND WHIP MY OWN VERSION OF IT UP. emoticon


DAY 62 NON FOOD TRIGGERS.

MANY NON FOOD TRIGGERS CAN PULL YOU TOWARD FOOD. PEOPLE, SITUATIONS, OR HABITS ASSOCIATED WITH FOOD. CRAVINGS CAN EASILY SEND YOU TO THE REFRIG ALONG WITH UNCOMFORTABLE EMOTIONS, DEMANDS FROM OTHERS, THE NEED FOR RELIEF FROM PAIN, ILLNESS, FATIGUE OR PHYSICAL DISCOMFORT AND LASTLY HIGH EXPECTATIONS OF YOURSELF ALL CAN TRIGGER EMOTIONAL EATING.

HABITS THAT INVOLVE FOOD. SOME FOOD PATTERNS CAN TURN INTO HABITS, TEMPTING YOU TO EAT IN A CERTAIN SETTING. (TELLING ON MYSELF) JUST A 3 OR 4 MONTHS AGO HUBBIE AND I DEVELOPED A FRIDAY NIGHT RITUAL WE HAD TO LET GO OF..................... FRIDAY NIGHT FOOT LONGS. YES THEY WERE GOOD BUT COST OF WEIGHT GAIN WAS TOO STEEP. SO WE BOTH DECIDED TO LET THEM GO. THINK ABOUT YOUR ROUTINES.?? AS SOON AS YOU COME HOME FROM WORK YOUR HABIT MAY BE EATING IN THE CAR?? OR SHOVELING FOOD IN YOUR MOUTH WHEN HAVING TO FACE A DIFFICULT EMPLOYEE.

SOMETIMES YOU HAVE DIFFERENT TRIGGERS AT THE SAME TIME. THE SIGHT AND SMELL TEMPTS YOU WHEN YOU ARE AROUND YOUR FRIENDS OR PEERS AND YOU EAT AS THEY EAT AT THE TIME. I PERSONAL CALL THIS SITUATIONS SOCIAL PRESSURE EATING OR INFLUENCE EATING.

(CONFESSION) MY THING IS WATCHING TV WHILE EATING. SO I THINK AT MY NEXT GOAL WITH BLC WILL BE TO EAT AT LEAST TWO MEALS AT THE TABLE. THIS WILL BE A START.

EMOTIONAL TRIGGERS A NASTY CONVERSATION WITH YOUR EX MAKES YOU HEAD FOR THE KITCHEN? JOB REVIEW MAKES YOU WANT TO EAT?
ANGER, LONELINESS OR DEPRESSION ALSO GOES INTO THIS CATEGORY. FOOD SEEMED TO HELP YOU IN THE PAST??
NON FOOD TRIGGERS ARE NOT ALWAYS OBVIOUS BE WATCHFUL AND MONITOR SUBTLE FOOD CUES THAT PROMPT YOUR FOOD THOUGHTS AND SEND YOU ON A FOOD HUNT.

  
  Member Comments About This Blog Post:

GETSALONG 2/12/2013 2:26PM

  emoticon emoticon emoticon emoticon mad, sad, glad, bad... tv, events, situations, out with friends/family, smells... boy I had a lot of ways/whens I ate... LOL, breaking the links now...

emoticon we can do it!

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VISION BOARD 2013

Friday, February 08, 2013


FEAST ON THIS!

emoticon

.

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DO THIS!

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BE POSITIVE AND BELIEVE!!!!!!

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  Member Comments About This Blog Post:

GETSALONG 2/12/2013 2:28PM

  emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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ANNARUTH2 2/9/2013 8:49PM

    I like the one that says "Fat is Sweat Crying!

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TIME2BLOOM4ME 2/9/2013 11:23AM

    emoticon

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CIERAPOET 2/8/2013 4:56PM

    emoticon emoticon emoticon emoticon

I Like This!!! Keep Moving Forward! emoticon
Thank You So Much For Your Support And Taking Out Time To Send Motivation My Way!
You ARE A Blessing!
Love & Blessings!
Deb
emoticon

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MARTY728 2/8/2013 1:45PM

    emoticon

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DAY 60 CREATE A STOP SIGN! 100 DAYS WEIGHT CHALLENGE

Saturday, February 02, 2013

REFERRING TO YOUR INSTEAD LIST FOR HEART AND HEAD HUNGER. YOU'LL BE ABLE TO AVOID EMOTIONAL EATING STRUGGLES FROM THE START.

BUT YOU HAVE TO HAVE AN EMOTIONAL STOP SIGN TO REMIND YOURSELF OF YOUR GOODS INTENTIONS. emoticon
emoticon

INSTANT RESPONSE PLAN:

DEVELOP AN EMOTIONAL STOP SIGN RESPONSE TO HELP YOU MANAGE YOUR FOOD STRUGGLES.

FROM HEART HUNGER AND HEAD HUNGER SELECT A FEW FAVORITES. SUCH AS CHEWING GUM, (MY FAVORITE DRINKING GREEN TEA, CHAMOMILE TEA, PILATES PEDI-MANI, GOING OUTSIDE TO VIEW THE START AT NIGHT. CUDDLE WITH YOUR SWEETIE, DEEP BREATHING, CRAFTS PRAY YES I WILL USE MY FAITH.)AND IF YOU ARE AN ANGRY EATER TRY TI SPEAK TO THE OFFENDING PERSON. ID THAT IS NOT POSSIBLE THEN TRY TO WRITE ABOUT IT. FOR ME IT IS A RELEASE. USE THESE AS YOUR STOP SIGNS SORT OF AN EMERGENCY COUNTING DOWN PLAN FOR EMOTIONAL EATING. emoticon

FOR ME THESE INTERTWINED AND THIS DISTRACTION LIST I MADE WILL BE USED FOR BOTH HEAD AND HEART HUNGER.

TAKE AND USE YOUR EMERGENCY PLAN QUICKLY. DON'T TELL YOURSELF JUST A LITTLE BIT WON'T HURT YOU." WHEN MISUSED FOOD CAN HURT BY INCREASING YOUR EMOTIONAL STRUGGLES AND YOUR SELF ESTEEM.

  
  Member Comments About This Blog Post:

TIME2BLOOM4ME 2/9/2013 11:24AM

    emoticon

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STOPPLAYING2011 2/7/2013 10:51PM

    sounds like a emoticon plan i believe you can do it just emoticon emoticon

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CIERAPOET 2/7/2013 12:15AM

    emoticon

Great Strategy! I usually chew gum but I had to slow that down as I started downing the entire pack in less than 2 days smh! emoticon I know get up and move or drink tea. May you have GREAT success in your challenge!
God's Many Blessings!
Deb
emoticon emoticon emoticon

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SERIOUSLIM 2/6/2013 10:16AM

    Great blog; i will use the writing technique when in an angry hunger mood.

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GETSALONG 2/3/2013 1:53PM

  emoticon yep, a little won't do anything! lesson learned! love your list :)

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BABY_GIRL69 2/2/2013 6:26PM

    This is so true but I am on a munch bin....

God bless,

Dee

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DAY 58 HEART HUNGER & DAY 59 HEART HUNGER INSTEADS 100 DAYS OF WEIGHT LOSS CHALLENGE

Wednesday, January 30, 2013

EVER WANT SOMETHING TO EAT BUT YOU HAVE NO IDEA OF WHAT? HEART HUNGER SECOND TYPE OF EMOTIONAL EATING INVOLVES A NON SPECIFIC FOOD CRAVING. YOU JUST START THINKING ABOUT EATING. YOU GO INTO WHAT I CALL IN SEARCH OF MODE-- TRYING TO FIND OUT WHAT YOU WANT TO EAT. ANY TIME YOU WANT SOMETHING TO EAT BUT YOU DON'T KNOW WHAT IT IS THAT IS HEART HUNGER. HEART HUNGER CRAVINGS TYPE FOODS ARE: ICE CREAM, DOUGHNUTS OR PASTA. BUT YOU CAN ALSO CRAVE COMFORT FOODS OR FOODS RELATED TO HAPPY TIMES.

EMPTY EMOTIONS --HEART HUNGER COMES FROM FEELING DEPRESSED, DISCOURAGED OR LONELY, BORED OR RESTLESS. HEART HUNGER CAN BE RELATED TO YOU WANTING ATTENTION OR TO BE APPRECIATED. GAUGE YOURSELF WHEN EXPERIENCING HEART HUNGER "ASK YOURSELF WHAT MAKING ME FEEL EMPTY"? OF ASK YOURSELF "WHAT AM I MISSING OR NEEDING IN MY LIFE"? DIFFICULT SITUATIONS LEFT YOU FEELING TIRED AND DISCOURAGED OR FEELING DEPRESSED ? YOU MAY NEED MEANING IN YOUR LIFE. HEART HUNGER EATING DOES NOTHING FOR YOU AND CAN NOT CHANGE ANYTHING AND THE EMPTINESS WILL STILL BE THERE.

SOME TIMES HEART HUNGER SNEAKS IN ON YOU UNAWARES. THE HABIT OF EATING ICE CREAM RIGHT BEFORE BED, A CINNAMON BUN OR A BROWNIE CAN SEEM TO FILL THE BROKEN SPOTS IN A RELATIONSHIP OR DISAPPOINTMENTS IN LIFE. FOOD DOES NOT FIT A THING.



DAY 59 HEART HUNGER INSTEADS.

CREATE A LIST OF INSTEADS. MAKE THE LIST SOME THING YOU CAN DRAW FROM QUICKLY!!

PRESSURE TYPE EMOTIONS TRY A WARM BATH OR A MASSAGE. GIVE YOURSELF A FOOT MASSAGE (FOR ME) FACIALS AND MANI-PEDI! OH LUV UM! I ALSO LIKE LISTENING TO SPA MUSIC TO UNWIND.

FOR SADNESS OR LONELY TIMES LISTEN TO MUSIC, READING A BOOK, GET A NEW HOBBY OR TAKE A CLASS TO AWAKEN YOUR BRAIN. MAKE SURE THE MUSIC FITS THE MOOD SOMETHING UP BEAT! I SAY SEE A GOOD CLEAN COMEDY. STROKE AN ANIMAL, BUY YOURSELF A GIFT...(YARN FOR ME, OR NEW POLISH, OR NEW BEADS) GET A HUG OR GIVE A HUG, DO GARDENING OTHER ACTIVITIES THAT INVOLVES BEING OUTSIDE IN NATURE. OR LIGHT SOME CANDLES - BUY SOME-LAVENDER SCENTED CANDLES THEY RELAX YOU. OR VANILLA SCENTED ONES. ALONG WITH SOME OF THESE SUGGESTIONS I WILL USE MY DISTRACTIONS LIST.

  
  Member Comments About This Blog Post:

JBELICIOUS5 1/31/2013 4:24PM

    Love mani/pedis!!!

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TAYSMOM77642 1/30/2013 8:25PM

    I love that! So uplifting and inspiring. emoticon

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GETSALONG 1/30/2013 8:12PM

  emoticon luv your heart insteads... the comedy, music & furbabies are 3 of my favs, will try the foot rub, sounds awesome right now!

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ANNARUTH2 1/30/2013 6:04PM

    Good advice! emoticon

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