Saturday, July 12, 2014
The essence of Day 8 is to ask for help with your weight loss or to specify what is is that you don't want people to do or say. Our team members listed all kinds of things:
Some want the compliments; some want nothing said or discussed;
Some want family members to be considerate/thoughtful enough to not bring home goodies
And, most agree that saying the following comments or questions are v. annoying:
"you're NOT fat", "why don't you have a bite?", "want to get ice cream?", "can you HAVE that?", "you eat too fast!", and "why bother, you never finish." And, on and on...
In my home, there is only my son and he really doesn’t say too much. He mostly supports me and is proud when I manage weight loss. He does talks to me about the physics of calories in and out, but I don’t know what the heck he’s talking about.
I have to tell this story: there was a show that didn’t last long right about the time I joined SP maybe around 2008. It had Dr. Oz and Dr. Roisen going to houses and throwing out the “bad” (chips, cookies, goodies, etc.) foods from people's cabinets. So, inspired by this, I went to the cupboards and threw everything out. Sometime later, I overheard my son exclaim to a friend, “I don’t have anything good to eat because my mom threw everything out!” I had to laugh. I never realized how this affected him. But we have never looked back. If he wants something "good", he has to go and buy it himself and bring it downstairs to his semi-styled-apartment. He is actually into eating good foods and said recently, “you need money to lose weight – to buy the right foods". So true.
The idea of setting new boundaries is difficult and I hope I can change with that regard.
Friday, July 11, 2014
DAY 7 – I can do it!
WoW…one week down…WooHoo!!!! I CAN DO IT!!!!
Although I am unsure if I am losing this third week being back on SP (because it doesn’t feel like it), I am still keeping within my calorie limit. It’s so weird, but I am not upset about it. If I do not lose this week, I am just going to eat differently - more veggies and fruit and less carbs and meat. I am going forward.
Self-talk – I was just reading a person’s blog where she was talking about self-talk and how negative we can be toward ourselves. Most of us are very, very hard on ourselves and it truly limits us. As I think on it, I can’t imagine that people, like Donald Trump, confine themselves to negative self-talk. People like him just seem to “do”. They have an outward and inner confidence that propels them forward. And even if they might have a negative thought or two, it doesn’t stop them from going forward. They have a propensity toward success. It doesn’t mean they are always successful – just that most of the time they are. What does this tell the rest of us who limit ourselves to the negative mantras swirling around in our head?
Spangler talks about becoming our own cheerleader and repeating a positive mantra each day anywhere from at least 10 times to maybe up to 100 times daily. It is funny cause on Day 2, when I got weak, I repeated to myself over and over, “Am I just interested or committed?” It really helped. She says to “think about why you are so convinced you can be successful”; then, write, post, and verbally recite it everywhere.
So my goal starting today will be to read my phrases frequently, using them to strengthen my goals and build excitement/passion. By doing this, I am allowing these positive affirmations to reach the recesses of my mind. Some phrases to repeat daily to reinforce my determination are:
I can do this because, “I’m totally determined.”
I can do this because “I’m capable of accomplishing anything.”
I can do this because “others have done it and so can I!”
I can do this because I am a woman who likes to accomplish my goals.
I can do this because I am worthwhile & deserve to be a smaller size.
I can do this because I deserve to feel good about myself.
I can do this because I want to be proud of myself.
I can do this because I want to be healthier than I am.
I can do this because I want to lower my blood pressure.
I can do this because when I accomplish this, I can strut my stuff.
Thursday, July 10, 2014
I agree only I can take care of my weight loss program. No one else will do it for me. In fact, so many times after mentioning I was going do this, I found that a person or persons actually would (wittingly or unwittingly) sabotage it. Spangler tells us that the best thing to do is to avoid situations where you are pressured or feel it necessary to eat. She further states that if you are in this kind of situation, you can stave it off by saying, “not just yet; I’m going to wait a little while” or some variation of that reply.
But you know what I LOVE MOST about this chapter? She tells us that it is “best to avoid getting caught up in conversations about dieting and weight loss.” This happens to be the #2 reason I return to doing poorly, gaining weight, and quitting altogether. I blame it on being afraid of success. When people would say, “Wow, you look good, have you lost weight?” I blow it. Not because I feel that I achieved success and don’t have to continue, but because I realize I am afraid of the success I could have or because I just don’t deserve it. If that doesn’t make sense, join the club. I don’t understand it either.
If a person asks you about your weight loss, Spangler offers this reply. “My weight-loss counselor recommends that we don’t discuss the program because talking about food makes me want to eat.” My variation would be more direct because I cannot afford to have anyone discuss my weight in person. I have floundered too many times with this and some people don’t know how to stop. I’d say in the nicest way possible, “Thank you, but I don’t discuss my weight.” I might or might add Spangler’s “the mere mention of food makes me want to eat.” I like her mantra. “I must protect my program at all costs!”
My high-risk moments and what I will do to offset them:
No weight loss after counting calories for wks – eat more greens; less carbs
After going overboard, I get out of control and quit (Day 4) – not be rigid and won’t feel the need to overeat
Bored, restless, upset, stressed & I am off and running – exercise, journal or mantra (interested/committed)
Fixated on a food (Chapter 5) – journal and postpone the food
Haven’t eaten and am too hungry – make sure I eat in a timely manner
Someone tells me I look like I’ve lost weight (Day 6) – reply: I do not speak about weight loss
Wednesday, July 09, 2014
So Day 5 (Magic Notebook) is about journaling.
Sigh…what can I say…I always WANT to journal, but rarely (and I mean rarely) do. First of all, my brain wants to type it, not write it. Ever since the computer came into existence, I don’t actually like to handwrite on paper. I used to enjoy writing letters all the time and now I never do. I send emails or just call instead.
Since this challenge started, I have had the accompanying 100 Days Challenge Journal printed out. I am supposed to write on it daily and have not done so. Even when I think of doing this, I feel overcome as it feels like a chore. The first day I did journal was on the SP planner. This appears to no longer be listed on the SP site even though the URL still exists. One can get to it by using this URL (if you are interested): http://www.sparkpeople.com/myspark/planner
Now in her book, Spangle says, “…recording personal thoughts or actions each day provides valuable insight. It also provides an outlet for emotions and struggles around weight-loss efforts.” So, with that in mind, I will journal as it is part of the challenge. Whether I do it online or write it out, I will have to figure it out.
1) I do like the idea of “just because you think about a food doesn’t mean you have to eat it.” She states, "when a food thought crosses your mind, remind yourself that you don't have to eat it." Still, my compulsion has always won over.
2) I do like the idea of observing food cues (smells, sight, hearing about it), writing it down, letting it go, and postponing it until another day.
TV food commercials send “eat this now” signals that I respond to…lol…boy, do advertisers love me. Seriously, I will see a food commercial and literally get up and eat that food if it’s in the house. Sometimes I will try to not do this, but the thought becomes an obsession – so OVERWHELMING – that I am compelled to go get it. I feel ashamed of being so weak, but then isn’t that just what the advertisers count on?
RESPONSE: NOW, I will observe the food, think about the trigger, and manage my response by writing the food own. I will remind myself that I do not have to eat it. I wait it out and see if the obsession dissipates. Perhaps, by writing and “waiting” it out, the urge will disappear.
RESPONSE: IF THAT DOESN’T WORK, I will write about “eating it sometime in the future” (amount and how often). Better yet, maybe I can change the channel before the whole commercial displays~!
PS: I want to say that this 100 Days Weight Loss book by Linda Spangle is mutually thought-provoking and easy to follow. Contradictory? No, not really. The exercises provide me a different way to think about what I am doing to achieve weight loss - unlike my customary approaches. At the same time, the chapters are short, to-the-point, and easy to follow. This relieves me of feeling overwhelmed with the overall “challenge”.
Tuesday, July 08, 2014
DAY 4 – Boundaries, not diets
I love the sentence in Chapter 4 by Linda Spangler: “This all-or-nothing approach (doing everything right at first – writing down all the exact calories/points and then blowing it when you eat a forbidden food.) never works because when you are off your diet, you cancel out the progress you made while you were on it.” Saying it makes it so real. Boy, this was another thought-provoking exercise. barbara
Here are my guidelines (or path):
NARROW PLAN (boundary plan)
*can’t eat certain foods
*can’t go over 1250 cal (1200-1500 cal limit set by SP) overall per week
*allowed flexibility: if you eat foods not on plan or over the 1250, it isn’t the end of the world, try to be responsible even with this. EX: you buy a meat and rice meal, but you skip the rice.
*must do chair exercises 2-3x per week until July 30
*must walk 2-3x per week until July 30
*allowed flexibility: if I miss walking 2-3x per week until July 30, I will add let it go.
WIDER PLAN (maintenance plan)
*eat any food as long as I stay within allowed calorie limit
*if I go over 1250 but within 1500 overall per week, I will have not failed and will need to continue my plan.
*allowed flexibility: You overdo the calories one day, tomorrow make it up by eating less to be 1250 overall
*must do chair exercises 2x per week until July 30
*must walk 2x per week until July 30
*allowed flexibility: if I miss walking 2-3x per week until July 30, I will add let it go.
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