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Instilling Core Beliefs for Maintenance...positive self talk

Monday, June 09, 2014

Instilling Core Beliefs for Maintenance emoticon

Hi there! Felt inclined to share a few more ideas/tips...
The slogan/mantra I mentioned about controlling emotional eating with logical thinking, I think comes from Steve Seibold's Fatloser free ebook. These are a few core beliefs that I use on my Spark goal board on the Start page. I really like that new feature to help prepare myself for the day and instill the positive self talk.

Here's a few I got from Spark friends and all the STUFF I read! These help me when I start with my poor, poor deprived me pity party!

1. I will control emotional eating with logical thinking.
2. I will eat strategically to maintain my weight.
3. I maintain my weight with healthy choices and portion sizes.
4. I track what I eat to be sure that the calories I am consuming are appropriate for maintaining my weight.
5. Temporary hunger is not a CRISIS.
6. Hunger is a means to weight loss not deprivation or punishment.
7. I want to wear cute clothes, feel comfortable in my own skin, look good and feel good.
8. Physical Exercise makes me more conscious of what I eat. IT IMPROVES MY LIFE. IT EMPOWERS ME!
9. I lost 57 lbs.
10. I met my goal weight!

I also keep these posted on my phone notes so that I can refer to them as needed or when I am stuck waiting somewhere for something.

By continually rewriting and sharing these with Spark friends it is therapy for myself more so than for those who read it!

Thanks for listening. Lol

  Member Comments About This Blog Post:

BERKCHIK 7/24/2014 9:27AM

    woot woot! thank you for the sunshine this morning and introducing me to your inspiring page. i'll be on the lookout for more updates along your maintenance journey. emoticon

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CAROLISCIOUS 6/25/2014 9:17PM

    What a great idea! I'm a Seibold fan too.

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KANOE10 6/10/2014 9:05AM

    Those are very motivational slogans. I think it is excellent therapy to re and re-read them. It keeps you focused and keeps you positive. That is a good idea to put them on your phone as well. I tell myself that hunger means I am staying on track!

Thanks for sharing excellent mantras.

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ALIIDA 6/9/2014 9:25PM

    I know what you mean about it's therapy for yourself, but thanks for re-writing these. A good start for my day, today. emoticon

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WATERMELLEN 6/9/2014 8:50PM

    Great suggestions! Steve Siebold is an inspiration to me too: I've done his free 21 day online fatlosers.com program at least three times!

And that "hunger is not an emergency" mantra is one that Dr. Judith Beck really stresses in "The Diet Solution" . . . means a lot to me when I'm getting panicky about having to eat something "right now"!!!

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It's Summertime...!

Monday, June 02, 2014

Summer is usually a good healthy season for me. I am a school teacher/librarian so am off of work for 10 weeks. WOOHOO!

I use my summers to rest and rejuvenate MYSELF. I still wake pretty early and just sit with my coffee, my thoughts & prayers, and my iPad after DH goes off to work. I like exercising at a reasonable 8:30 am with my retired (so jealous of her) sister.

The low stress level amazingly changes my eating habits. However, daylight hours are so long I have to watch out for eating out of boredom. I also have to be wary of social and celebratory eating! I have finally realized what an emotional eater I am! I am still learning coping strategies for this, whether the emotions are positive or negative, I have to be prepared or the old monsters of bad habits return.

I am finally in maintenance mode of this journey but even now I am often battling a few pounds. It has taken years and the learning and work continue but instead of the 15 lb range, I've gotten to the 3-5 lb range of consistency. I am learning to to mange that 90/10 or 80/20 configuration of eating what I should and should not to maintain health and weight.

My last few months and blogs have been about my successes. But don't be fooled...!!! There have been SOME days that I fell, failed, busted...but I am learning to recover much easier, faster...

In fact today, this week is recovery...from a beach vacation, closing out work stress, family issues...I am at the high end of my maintenance range. Back to basics and starting my summer routine of eating and exercising consistently.

Hooray, it's summertime!

  Member Comments About This Blog Post:

KANOE10 6/3/2014 9:49AM

    You have learned so much about yourself and maintaining your weight. Recovering and working on those up pounds quickly is the key to success. I also am a teacher and know exactly what you mean about using the summer to rejuvenate yourself. I love being away from the stress of school.

Have a wonderful summer!

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TRAVELGO 6/2/2014 10:30AM

  Good for you!!!

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I won this battle...today.

Wednesday, May 07, 2014

Fighting, Fighting, Fighting! Hungry all afternoon. Moody! Emotional! Not feeling full at all. Top range and maybe...over...later...I did it! Or should I say I didn't! I didn't eat anything else and stayed in range. Tomorrow is another day! And I can eat again...now was that sooo bad?

Hunger is a means to weightloss not a punishment or deprivation.

  Member Comments About This Blog Post:


    Love this philosophy. For a while there, I thought I had to worry about the long run....not eating forever. Now I realize, it's a minute to minute decision. NO, I will not have this snack right now, and like you say, I can eat again tomorrow. More and more I've been telling myself, "It's only food." Somehow I give food way too much importance in my life, and I'm trying to change that way of thinking.

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AMYPLEGER62 6/2/2014 6:10AM

    Great job... you found the inner warrior! emoticon

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DDOORN 5/8/2014 1:49PM

    Excellent re-frame! Have to remember that...the hungries have struck here as well!


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KANOE10 5/8/2014 8:28AM

    That was a great job of staying on track and being strong! I also get hungry and tell myself that hunger means I am staying on my plan and being healthy. I also make lots of herbal tea and drink water.

You are doing great. You can be proud of yourself and are ready for another great day.


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ROBBIEY 5/7/2014 9:55PM

  emoticon You will do this!!!

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Happy ending of 12 Week Challenge

Wednesday, March 26, 2014

I took on a 12 week weightloss challenge at my local ladies fitness club and WON! ...in more ways than one.

It all started so simply with 5 bucks and set your own goal which I did at losing 15 lbs in 12 weeks. Thought okay so I get my $5 back if I meet my goal so how big could the overall pot be without knowing how many girls would join??? Pay $1 for each pound gained per week and $5 if you miss a weigh in. Greatest percentage of weight lost wins. That was me today - $155!

But the biggest win was reaching my goal! I lost 16 lbs. what????

I have always been afraid to say I have a goal because what if? :( I did not get there. When I started this whole journey nearly 3 years ago I started out with the fear of failure. I did not want to commit to doing anything for fear that I would not. As I started tracking, exercising, and dropping weight I gained some confidence and realized I was actually doing it without failure. Then came the binge and the fear and the weight gain. But I fought it back and lost what I put on. I did that several times. I am still somewhat afraid of backsliding but I am over the "fear." I know I can do this. It's takes a concentrated effort maybe forever but I can do it.

This little milestone is reassurance that I can.

And with that moo lay I think I will invest in some essential oils and a massage!

  Member Comments About This Blog Post:

WRITINGRUNNER 4/12/2014 9:51AM

    emoticon emoticon Unbelievably Awesome! Well done, you should be so proud of your weight loss.

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DDOORN 4/1/2014 11:42AM

    How AWESOME are YOU?!? :-)


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BOOKAPHILE 3/27/2014 12:08PM

    Congratulations on your achievement and new wealth! What a great experience for you!

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KANOE10 3/27/2014 8:57AM

    A massage and oils sounds like a perfect way to celebrate. I am so happy that you won your challenge..but even better that you lost 16 pounds. These small steps keep building your self confidence and keep you traveling down that road of success.


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WATERMELLEN 3/27/2014 5:35AM

    Wow! What a win win win situation: money, weight loss and looking terrific!! Best of all, the confidence that you know how, can do it, and accept that some backsliding is just part of the process.

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CHRISTINEBWD 3/26/2014 11:04PM

    emoticon emoticon emoticon
I won a weight loss pot once and it was great! Enjoy your winnings!

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Sweet emptiness...and cheesecake fiasco...

Monday, March 24, 2014

As I was running errands after work today I noticed a "sweet emptiness" in my tummy. It was the feeling of just a little hunger possibly and/or maybe that little emotional hunger of the end of a stressful day at work that I chose not to immediately satisfy. It was a pleasant feeling!

I am going for my final weigh in of my 12 week challenge this week so that extra motivation to keep things in check is a motivator.

I don't like to exercise with food in my stomach so I have trained myself not to eat anything after work because that's when I exercise, so that keeps me in check.

But that "feeling" was so "sweet" that I hope I can consistently notice it often enough to want it again and again...

Just knowing I was in control of my fatigue and stress...without emotional eating is an NSV!

Now, about that cheesecake...
Last Friday I chose to indulge in a whole piece of Copeland's Speciality Cheesecake. I made wise choices all day and on my entree selection. When I got home I tracked everything and found that the cheesecake alone was approx 800-1200 calories! But that's ok. I had a great weekend of healthy eating right back on track.

The "fiasco" part is that DH bought a whole $50 cheesecake to bring home! Well after getting the calorie count I knew I could not have another piece anytime soon...

I don't usually use food as reward but I do treat myself occasionally, so I had two plans for that cheesecake staring at me from the fridge. 1) allow myself one more piece planned strategically immediately after my weekly weigh in or 2) freeze a piece for when I was really ready for it. I originally planned for Tuesday but weighed in a day early and had a great 5 days and a 1.5 loss so I enjoyed my second and last piece of cheesecake for a long while, while visiting and sharing it with my kids and grand kids!

Now moving on past the cheesecake...and into the sunset with a smile and a little discomfort in the belly that is not nearly as sweet as the cheesecake or that "sweet emptiness" I had earlier this afternoon.

The journey continues and my official weigh in tomorrow...

  Member Comments About This Blog Post:

DDOORN 3/26/2014 10:04AM

    Very cool phrase "sweet emptiness"...will remember that one!

Kudos on managing the cheesecake challenge!


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KANOE10 3/25/2014 9:00AM

    I think that your NSV of controlling your fatigue and hunger without turning to food is wonderful. Those are two time when I my energy gets down.
You have chosen a sensible moderate way to incorporate that cheesecake into your program. Freezing is a great option as well as sharing it with your family.

You are doing so well on your healthy streak. I hope your weigh in tomorrow is a good one.


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MANDELOVICH 3/25/2014 7:55AM

    You are doing great! Very inspiring!

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PATTYR81 3/25/2014 7:24AM

    I love your mindfullness and planning!


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    It's all in moderation, my friend. Great job! :)

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