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Protect Yourself Day #6

Thursday, December 30, 2010

Today’s goal is to develop habits to avoid situations that will cause over-eating. One way to put off eating in a group setting is to say “Not just yet, I’m going to wait a little while.” Most people will say Okay when you tell them this. Some people will try to sidetrack you from your healthy eating plan but stick to your commitments and you will reach your goals.

  Member Comments About This Blog Post:

SUNSHINE6859 12/30/2010 7:15PM

    Just Say No. Sounds like a plan.


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LOSER05 12/30/2010 6:57PM


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Magic Notebook Day #5 of 100

Wednesday, December 29, 2010

Today’s task is to create a magic notebook. The goal is to write down thoughts and more specifically to write down foods that you are craving and then to tell yourself that you are not going to have them now but that you can have them later and then you can anticipate them. Or maybe you will even decide that you no longer want them at a later time. I actually did this yesterday. There was an incredible looking chocolate cake at work and I told myself that if it was still there the next day then I could have some. I did have a small piece and it was just as good as it looked. I was glad that I waited because it kept me in my calorie ranges for both days. I don’t think that I will keep an actual “magic notebook” but the concept makes sense and it is something that I will keep in mind and see how much of a difference putting off something I desire but don’t need makes to my intake. I will make not of the biggest successes and failures in this blog.


Boundaries, Not Diets. Day #4 of 100

Tuesday, December 28, 2010

Boundaries, Not Diets

While no one can live forever on a “diet” we all have to live within reasonable boundaries if we are going to have healthy bodies. We shouldn’t get our daily intake of calories from eating 5 snickers bars or two pints of ice cream and expect to be healthy or maybe even worse, eating healthy but then adding the 5 snickers bars or two pints of ice cream. We all know in our heads that these types of habits don’t work but translating them into something that we can live with for a life-time is the hard part. Today’s task involves making a chart that shows the “narrow road” with more strict guidelines required to lose weight and the “wider road” for maintenance both for a lifetime and when you feel the need to run your car right off the narrow road. For me the wider road is very curvy with lots of neat things to see along the way, but for the next 96 (currently day #4 of 100) days I am on the narrow road until I learn new and better habits.

Narrow Road

- Eat 1800-2000 calories a day
- Exercise 5-6 days a week
- Track my progress on Sparkpeople at least 6 days a week
- Hold myself accountable to my weight loss buddy
- Hold myself accountable in the in the 50lb weight loss team and the
Determination and Accountability team
- For the next 96 days work through the 100 days of weight loss book
- I can eat anything I want in reasonable portions

Wider Road

- Eat 1800-2400 calories a day
- Exercise 3-4 times a week
- Track my weight and exercise but not my diet on Sparkpeople
- No longer report to my weight loss buddy
- Not work through the 100 days of weight loss book
- Encourage others in the 50 lb weight loss team and the Determination and
Accountability team but not report on myself
- I can eat anything I want in reasonable portions


Day #3 of 100. Do It Anyway!

Monday, December 27, 2010

Do It Anyway!

Today is meant to reinforce the difference between commitment and interest in changing my life. Commitment means doing the things that I promised myself to do like exercise at least five days a week and to use Spark People to track my diet and exercise at least six days a week. From Linda Spangle, RN, MA

People who are interested in losing Weight:
- Stick to it until something better comes along
- Take action only if they “feel like” doing it
- Need to see results in order to stay motivated
- Blame other people or circumstances for their difficulties and failures
- Give up easily when they face a challenge

People who are committed to losing Weight:
- Stick to the plans they made no matter what
- Take action toward reaching their goals whether they “feel like it” or not
- Assume that if they stay motivated, results will follow
- They take RESPONSIBILITY for their own actions
- The keep going despite setbacks and challenges

My Tasks for Today:
- Get at least 15 minutes of exercise (no I don’t FEEL like it but I am going to do it anyway)
- Eat within my calorie range and document it
- Weigh myself and document it on Sparkpeople.com

(it is now evening and I met all three goals. YYIIPPEE)


Interested or Committed Day #2 of 100

Sunday, December 26, 2010

Interested or Committed?

What a huge difference there is between these two schools of thought. If you are interested you will never stick to things. Maybe that is part of the cause of the divorce rate. Too many people are interested but not committed. To be committed, means that you work through the problems and trials without giving up. That is what is required to make any major change in your life as well, a commitment.
I am committed to completing the 100 days of Weight Loss book and completing each of the daily motivation tasks. Today’s task tells me to describe how I will stick with my program no matter what. For mean this means committing to be accountable to someone other than myself.

1. Report in monthly, in the 50lb weight loss team.
2. Document in spark people at least 6 days a week including tracking my nutrition and exercise
3. Post in the Determination and Accountability team each week so that they can help hold me accountable
4. Hold myself accountable by reporting to my weight loss buddy at least once a week on my successes and things that need improvement

These four steps will help hold me accountable not only to myself but to others.

  Member Comments About This Blog Post:

*MADHU* 12/26/2010 11:32AM

    emoticongoals emoticon

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