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Day 5

Wednesday, January 05, 2011

Just wanted to update really quickly before going to bed. It's technically already Day 6 for me here in Finland (well, almost, it's 11:58 pm) but I'm still going to focus on how I did on Wednesday :) Today was another healthy day for me. Oatmeal and a slice of bread with veggies for breakfast, French vegetable soup for lunch, cottage cheese and an apple for a snack, and a healthy, delicious dinner with my family later in the evening. I came to visit my parents today, and I'm staying until Sunday. I'm going to make the most of this down-time here in the countryside by taking long walks and eating super healthy!

I also used my dad's stationary bike today! I burned 200 calories :) I wanted to start off slowly since I hadn't done that in a while. Baby steps!

How did you guys do today? Hope you are having a great, positive day! Well, I'm off to bed now. Hugs!

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  Member Comments About This Blog Post:

ZANNACHAN 1/6/2011 4:40PM

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IUHRYTR 1/6/2011 2:12PM

    Stay the course, Annie, one positive day at a time. If you haven't already, you will see changes soon. -- Lou

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MAGPIE17 1/6/2011 10:50AM

    Glad you're still going strong! Keep it up! :)

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Day 4 - Fast Break Strategies

Tuesday, January 04, 2011

Today I refreshed my memory and read through all the FastBreak strategies. I also made a little notes about each six of them to really get an idea of what I should be focusing on for the first two weeks.

I'll add the notes and summaries of the strategies to this blog entry so that I can always read back quickly and remind myself of what it's all about.

We could all use going back to basics from time to time, so maybe you'll find these useful, too :)


FAST BREAK Diet Strategies

#1: Know What Youíre Eating

Start to build the habit of tracking your food after every meal or at the end of every day. Look up some of your favorites and see how they stack up. You can also input your own foods and save them for easy access later on.

- track your meals (every single thing you drink & eat)


#2: Finding the Time

Your Fast Break goals are small for a reason. Small works. Small fits. Small can be rescheduled, reorganized and easily resumed. Small builds early success and tons of momentum. Something as small as substituting mustard for mayonnaise can be just the push you need to get started (it saves you 54 calories).

Every day, whether you think so or not, youíre faced with small opportunities to make healthy choices and build healthy habits, to make changes that you may not even notice. In front of the TV, at lunch with the boss, talking on the phone Ė the opportunities are there. You have the chance now to get good at recognizing those small windows of opportunity.

- try and reach your FastBreak Goals every day!


#3: Setting Up Shop

Millions of people hope to lose weight. Only a few actually prepare for it. They treat it like a treasure hunt, setting off on a quest and hoping itíll all work out. No wonder the dieting failure rate hovers near 95%.

Any time youíve reached a meaningful goal, it was because you were ready for it. It didnít just happen or fall in your lap. If it did, thatís more good fortune than goal achievement. The difference between hoping something will happen and making it happen is preparation.

Prevent Temptations
Promote Convenience
Purchase Wisely

- stock up on healthy snacks and foods
- make eating healthy and exercising as easy and convenient as possible


#4: Site Tips & Tricks:


SparkPeople.com is not all that it appears to be. Sure, itís an easy-to-use, personal, helpful site with unique tools that build consistency and momentum for months and years to come. But lurking beneath the surface are plenty of "secret" techniques to get maximum performance out of the site.


#5: Keeping Goals Top of Mind

To stay consistent long enough to become a creature of healthy habits, surround yourself with visual, written and well-placed reminders that steady the course and help you refocus. Use positive images and words. Find a visual that shows why you want to lose weight in the first place, or what youíll be doing with your weight loss. A picture of your kids, the new dress you want to wear, a basketball.

Every day is a chance to build momentum or to slack. Every day, you have to decide to make the right choices. Keeping your goals and motivators close by helps you make that decision and feel good about it. Remember, this is a positive experience! Youíre doing something good for yourself, your loved ones and your future. Donít waste any opportunity to remind yourself of that fact and congratulate yourself on progress.

- put up visual motivators
- find inspirational quotes, write them down on post-its and put them everywhere you can see them
- visualize what your life is going to be like once youíve lost the weight and become the healthy person you want to be. How will you look like? How will you feel? What will you be doing?


#6: Which Diet Strategies Will Work for You?

Youíre an individual, with your own quirks, interests, pet peeves and adored foods. A one-size-fits-all approach wonít and shouldnít have to work for you.

Knowing who you are will go a long way toward knowing what will work for your diet plan. After all, the best weight loss program in the world is not the best selling one or the one with the most impressive quotes backing it up. Itís the one that you feel comfortable with, can stick with and enjoy.

- take the SparkPeople Diet Personality Profiler quiz: www.sparkpeople.com/myspark/personality_pr
ofile2.asp


Today was a great, active day. I made healthy French vegetable soup for dinner! It was delicious. I also stayed on the low end of my calorie range today which is good. I'm on the right track!

Have a great, healthy day everyone!

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  Member Comments About This Blog Post:

ZANNACHAN 1/5/2011 12:21AM

    Thanks for the reminder! I haven't actually revisited stage 1 since I started here over a year and a half ago, and yet the things learned in that stage are as applicable now as they were then.

I retook the diet personality profile thing again--got the same answer I got then, too . emoticon

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IUHRYTR 1/4/2011 8:26PM

    emoticon on creating a plan that will lead you to your weight loss goal, one pound at a time. -- Lou

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Day 3

Monday, January 03, 2011

What a busy day! I've been so active today. I walked around the town for almost an hour while running errands, and later in the afternoon I went for a brisk walk with my boyfriend. It feels so good to think about all the calories I burned! :) I also noticed that I'm not in a good shape physically and there's a lot I need to work on. I got so winded just getting up a steep hill... A few months and I'll be in a much better shape, I promise!

I ate healthy meals today. Whole grain pasta with veggies and tomato sauce; low fat cottage cheese; grapes; an apple; a tangerine... Lots of fresh produce, complex carbs and lean protein. I can't wait to weigh in next Sunday! I hope I see a change. If not, it's okay, because I already feel AMAZING!

Hope you're all having a great, healthy day!!

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  Member Comments About This Blog Post:

ZANNACHAN 1/5/2011 12:13AM

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STSLILLIE 1/4/2011 4:44PM

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IUHRYTR 1/3/2011 9:33PM

    Good going, Annie. Aim for a one pound loss, be proud, then do it again. emoticon -- Lou

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KICKINGIT@56 1/3/2011 6:30PM

    Focus on feeling good. Healthy eating and exercise is not just for moving numbers on a scale.

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HANSRICO 1/3/2011 4:25PM

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ELLEYKAT 1/3/2011 4:21PM

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Day 2

Sunday, January 02, 2011

Hi guys! How is your 2011 looking so far? Mine is off to a great, healthy start! I've been eating right and tracking everything I eat for the past two days and I already feel different :) Silly, I know. But I really feel a difference! I haven't had acid reflux or heart burn for two days. That's a sign that I'm doing something right!

I bought a small kitchen scale so that I can be absolutely sure of how much I'm actually eating. I've always wanted one so I'm really excited. No more guessing! Portion control is so important when you're planning to lose weight. My problem is that I've been eating way too big portions of everything for as long as I can remember. Well, that's about to change now!

I took my measurements and a few before pictures today. I'm taking my measurements again in a month and hopefully I'll see a change, no matter how small. I'm excited! I'll also take pictures every month to track my progress. I really want to use other measurements for success in addition to the scale. A number is just a number, there are so many things that are just as important. How you feel, how you look, how your clothes fit. I'm not going to be obsessed with a number this time.

I signed and printed my SparkPeople Membership & Pledge Card yesterday and put it on the refrigerator door where I can see it every time I'm going to eat. I'm also going to put up some visual motivators and inspirational quotes everywhere I can see them :)

Now it's time for me to take a little walk! Have a lovely day everyone - mine is almost over already, it's 9:38 pm here in Finland.

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  Member Comments About This Blog Post:

ZANNACHAN 1/4/2011 5:34PM

    You know, I don't think I ever printed/signed my membership card. Maybe I should sometime.

the kitchen scale should be a big help! I know that I have trouble estimating amounts--and sometimes I short change myself by thinking I'm getting more of something than I really am (I find that I actually was eating a lot less than I thought--rare for Sparkspeople, I think--and I actually started to lose weight again when I started eating MORE because I wasn't getting enough!

Someone gave me excellent advice on portion sizes. Don't go straight from 8 oz of meat to 3 oz, just shrink it a little bit--maybe 6 oz. And then shrink it again once you get used to that. Eventually you'll reach a point where 3-4 oz seems right and natural and not like this tiny portion to a starving person.

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STSLILLIE 1/4/2011 4:42PM

    Love your blog, thanks for motivating me..

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IUHRYTR 1/2/2011 1:50PM

    I have been a supporter of yours for a long time, Annie and know how much to succeed. You're off to a positive start. Don't get discouraged. Stay focused and determined. Results may come in small increments but they are still results that show you are headed in the right direction. Pat yourself on the back and be proud of every single bit of progress. emoticon -- Lou

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FIORENZA 1/2/2011 1:39PM

    You can feel that something exciting is right around the next corner. You are ready for some sort of catalyst to shake your life loose, but may not know what it is yet. Needless to say, this makes it difficult, if not impossible, to prepare for what's coming up. Your best strategy is to keep reminding yourself to stay in the present moment so that you don't miss opportunity knocking at your door.

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Day 1

Saturday, January 01, 2011

Today is the first day of the new year, and it's also the first day of my new, healthy life. In 2010, I gained back all the weight I had managed to lose over the past few years. I could see it happening, I could feel my clothes getting tighter, and eventually had to buy new clothes because none of the old ones fit me anymore. I felt miserable all the time. I hated myself for letting myself go and gaining all that weight back even though I had promised to keep it off.

I decided that once the year is over, so is my yo-yo dieting. I want to learn to live a healthy lifestyle and stick with a reliable and smart weight loss plan. This time, I'm in no hurry. My goal is to lose about 2.5 kgs a month (about 5.5 pounds) to reach my goal weight by the end of the year. But, most importantly, my goal is to finally give up my unhealthy habits and become strong and healthy. That's way more important than any number on the scale. I'm going to focus on my health and well-being from now on. I'll do all it takes to feel sexy, beautiful and fit again.

I'm also restarting my SparkDiet and going back to Stage 1, FastBreak. I chose three goals I'm going to focus on for the next two weeks:

1) Don't eat in front of the TV
2) Do something active outdoors
3) Write in a journal

I don't want to overdo it this time. I'll take it one stage, one step, one goal at a time. I think that's why I have failed all the previous times: I try to do too much at once. I set too many (unrealistic) goals and have sky-high expectations, and before I know it, I get exhausted. This time I'm really making a point not to try and change everything at the same time. I want this lifestyle change to stick, and it takes time and effort to make it last. I'm not in a hurry. I know I will get where I want to be eventually. And in the meantime, I'm sure the journey will be fun, interesting and such a great learning opportunity!

Happy New Year everyone!! What are all your goals this year? Did you make any resolutions? Let's make 2011 the year we reach all our goals and make our dreams come true! :)

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  Member Comments About This Blog Post:

ZANNACHAN 1/4/2011 5:29PM

    Happy New Year! Your goals sound very reasonable to me and I think it's a great idea to start small. I know that it's easy when you are starting out to want to think big, but it's easier to maintain real and meaningful changes when you start small and figure out what works best for you.

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MAGPIE17 1/3/2011 8:45PM

    Happy new year! Those are great starting goals!

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IUHRYTR 1/1/2011 10:13AM

    Focus on losing one pound at a time. Anyone can lose a pound. Doesn't matter how long it takes. When you do, congratulate yourself and then aim for one more pound. Each success will build confidence and make reaching your goal weight easier than trying to focus on the total you want you lose. Best of success to you. -- Lou

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LEANNISSTRONG 1/1/2011 7:52AM

    It sounds like you have a plan and the motivation to reach your goals! At five pounds a month, you will be bringing in 2012 at your goal weight! How exciting would that be! Best of luck with all your goals!!! emoticon emoticon

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