Tuesday, July 22, 2014
Today's topic is protecting your program. We all know of certain people and events that tend to pull us off track. Watch out for these situations, and have a plan of how to resist them.
If someone at work or at a party is pressuring you to try something edible you'd rather not, try the magic words, "Not just yet" or "I'm just going to wait a little while." This indirect route can be more effective than an outright "No thanks" which usually gets the response, "Oh c'mon, just try it!" or "I made it myself..." Saying "not just yet" deflects the food-pusher with the idea that you will get around to trying it eventually. (Hopefully they're not a persistent food-pusher who will check back in with you again later to see whether you liked it or not!)
Social pressure to eat, even when we're not hungry, seems to be everywhere, at least in my world. Whether we are guilty of being the food-pusher seeking validation for our food creations, or stuck as the "food-pushee" not wanting to hurt anyone's feelings by not eating their food, we can choose to spare the other person the embarrassment by taking a step back from our habitual positions.
In which situations do you experience the most pressure to eat more than you are willing to eat?
How do you deal?
Thursday, July 17, 2014
Day 5 of 100 Days of Weight Loss. Keep a "magic notebook" (if you are into the Fly Lady, you may know this concept as a "control journal"). The magic of writing down your goals and progress each day is that it helps you stay focused on what matters.
My twist on this is to blog about it! I also keep a journal by my bed so that I can write before I go to sleep, just to "download" as many of the thoughts running around my brain onto paper so that I can rest better.
Do you have a "magic notebook" or other place you record your goals and progress?
Tuesday, July 15, 2014
Oh, the dreaded D word: "diet." Most Sparksters are aware that Sparking is a permanent lifestyle change, not necessarily a "diet," which implies something temporary done to lose weight. Still, Spark is a plan with certain boundaries: tracking nutrition, weight, and exercise.
Today's advice from 100 Days of Weight Loss is to picture your plan as a road or path. You get to define the boundaries of your road by setting the number of calories, grams of protein, etc that you choose to follow. As you walk on the road each day, your goal is to stay between the sides of the road.
Unlike strict "diets, boundaries are flexible, allowing for some day to day variation. When you are focused and strong, you move the boundaries closer together, and when you take a break or go on vacation, you widen the boundaries. But even on a day even you make really bad choices, you never get off the road completely.
I like the idea of the "narrow road" and the "wide road." I know for me personally, weekdays are the narrow road, when I'm feeling super motivated and committed to my plan, and weekends are the wide road when I tend to slack off! Now instead of feeling guilty about this, I can use common sense to stay on the road and not completely derail my plan.
What times do you allow yourself a wider road or a loosening of boundaries, and how do you get back on the narrow road?
Friday, July 11, 2014
I'm working through the book 100 Days of Weight Loss. Today's topic is about personal motivation. Ask the question: "Am I completely 'committed' to sticking with my new lifestyle, or am I just 'interested' in it?"
Here are some things to consider to decide whether you are "interested" or "committed":
(DISCLAIMER: I think we should take all of these points with a grain of salt since there are many other factors at play when losing weight, not just personal motivation)
People who are interested in losing weight:
stick with 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 people or circumstances for their struggles.
easily give up when they face challenges.
People who are committed to losing weight:
stick with their plans no matter what.
take action whether they feel like doing it or not.
assume that if they stay motivated, results will follow.
take responsibility for their own actions.
keep going in spite of setbacks.
Which one of these points resonates with you the most?
For me, it was the first one, "sticking with it until something 'better' comes along." I tend to run into trouble whenever I'm at a restaurant with some decadent options, when a friend comes to town, or when a vacation or holiday hits.
What will it take to stay on track at these critical moments? I've been able to overcome temptation in the past by making a plan, recruiting support from family members and friends, and using multiple strategies to avoid, distance, and distract myself from the tempting food items after I've allowed myself a reasonable portion. I found these strategies in another book called Change Anything. More on that later!
So what's your current status: interested or committed?
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