BARBSDUCK's SparkPeople Blog BARBSDUCK's Blog on SparkPeople, home of free diet plans and a healthy living community SMART Plan and Goals Here is what I can do, in concrete steps, to ensure success in this journey to health: <BR> <BR> ---Every morning, I will read my list of reasons for losing weight (my Advantages card), so I remember why I DO care about losing weight. <BR> <BR> I need to keep central in my mind the reasons why I want to lose weight. If I lose touch with these things, then I fall back into stress eating and mindless comfort-bingeing. <BR> <BR> --- I will talk to someone BEFORE bingeing. I will not do mind... Sun, 10 Sep 2017 10:02:24 EST Why bother? I was talking about how hard it is to work a healthy plan when I get unmotivated and think "why bother?" And I know that, what always helps, is to create a list of all the reasons why I NEED TO bother to get healthy, lose weight, and be fit. So here goes: <BR> <BR> 1. I always feel better physically when I exercise and am lighter. <BR> 2. I'll be able to do more physically if I lose weight <BR> 3. My joints and feet won't hurt as much if I'm lighter <BR> 4. My back won't be as stressed... Thu, 15 Jun 2017 08:34:05 EST before & after & between the rounds .... Looking back on this challenge, there is little that I've done well, but here's a few: (1) I started off the challenge with good consistent exercise, and (2) during the middle of the challenge I went on vacation and I eliminated all the junk food I usually take on vacation and ate very cleanly; and (3) it looks like I'm going to end the challenge with a loss. <BR> <BR> Evaluating this challenge, the one thing I want to improve is: consistent tracking & staying in range. I've had little s... Sun, 25 Aug 2013 08:39:19 EST What's on MY mind? Right now, what is on my mind is that it would be much easier to bike around town if I were 20 pounds lighter .... oh, yeah, and easier to hike 20 pounds lighter ... and my clothes would fit better if i were 20 pounds lighter ... and I'd feel better about myself if I were 20 pounds lighter .... <BR> <BR> So, I need to just do it (AGAIN) ... I need to set that very attainable goal, and work towards it every day. Keep my eye on the prize and get back to that weight. <BR> <BR> i can do it! Sun, 10 Mar 2013 17:39:28 EST "Amazing" Have I mentioned that I don't like being forced to write blogs, just because they are included in a challenge? So, today, my blog is on the work "amazing." <BR> <BR> I AM SICK TO DEATH OF THIS WORD. <BR> <BR> Every single TV show I watch.... the only superlative adjective anyone ever uses these days is "amazing." The Biggest Loser, Glee -- it doesn't matter what show I watch ... my DP jokingly says back in college, we could've played a drinking game, doing shots every time someone used ... Mon, 4 Feb 2013 23:37:32 EST forgiving myself There's a lot of things I could choose to forgive myself for, but one that has been on my mind this week is that I wasn't with my mother when she died. <BR> <BR> My mother's birthday would have been January 20th, so I've been thinking about her a lot for the past week. And the thing that continues to haunt me is that I wasn't with her when she died. <BR> <BR> I woke up a little late that morning and took some time to make myself a healthy lunch to take over to her apartment. On the drive... Mon, 28 Jan 2013 08:56:41 EST Life changing goals I have to break this into two concurrent life changing goals -- because if I don't do both, I'll never accomplish either (sounds like the Harry Potter line . . ."neither can live while the other survives..." But I digress). <BR> <BR> 1. GET TO MAINTENANCE (the physical changes) <BR> <BR> I've been there before -- in 2007/2008, I spent 11 blessed months at maintenance. And, was it life-changing? Absolutely! For the first time in my life, I felt comfortable in my own skin. I loved the w... Sat, 26 Jan 2013 07:55:12 EST Killing 2 bingo blocks with one blog MONDAY CHALLENGE POST <BR> <BR> 10 political things I'm grateful for: <BR> <BR> 1. I live in a country that won't put me to death for being who I am <BR> 2. I live in a country where I am allowed to protest and do other political work for the causes I believe in <BR> 3. I can vote, even though the electoral college tends to negate my vote in Georgia <BR> 4. We have free schools and libraries and the glimmer of the promise of healthcare for all. <BR> 5. We take care of our senior citiz... Sun, 30 Sep 2012 06:41:48 EST BLC20 Success I know what I need to do to make BLC20 a success, so now I just need to put it in action: <BR> <BR> 1. GET UP EARLY! When I get up one hour earlier than usual, I can workout before going to work! This really motivates me throughout the day, and I don't have it hanging over my head. <BR> <BR> 2. TRACK, TRACK, TRACK The SP nutrition tracker makes it so easy to track my cals for the day, and when I am honest with myself about what I am putting in my mouth, I lose weight <BR> <BR> 3. STA... Fri, 14 Sep 2012 12:45:13 EST Reflections on BLC 19 I'm happy with my progress since the beginning of the year, but my weight loss has slowed a bit this past month. This is certainly to be expected, as I get closer to the maintenance range, but I want to GET there first. To paraphrase Jan -- if you have a GOAL, then GET TO GOAL! <BR> <BR> I've definitely picked up my ST exercise, and I'm doing good cardio on the bike. But, the couple of times I tried contra dancing, it was clearly hurting my back too much. And, I've been a bit afraid to t... Sat, 16 Jun 2012 07:27:20 EST My Plan for BLC-19 <BR> Firstly, I want to work on my fitness a bit more this round. I had a hip injury last year that put me on the couch for way too long. At the beginning of this year, I worked with a physical therapist, and my hip is MUCH MUCH better. I also learned how to deal with some back issues, so I don't make the condition there worse. <BR> <BR> I started cycling, and that's worked fine. My plan is to get back to some of the exercise I loved: step and kickboxing classes, and contra dancing. H... Fri, 27 Apr 2012 07:10:08 EST Three Step Plan to Success I have been a good place with both food and exercise, and have taken off a chunk of weight, after many months (years?) of being unable to move forward. How did I do it? <BR> <BR> I have a three-step plan to successful weight loss: <BR> <BR> 1. My mantra is "IT'S GOTTA BE TODAY!" TODAY is the day I will track my calories and stay within range, and exercise - not tomorrow, or when I have the time, or when things calm down or when X happens. You must be internally motivated to DO IT TODAY.... Tue, 20 Mar 2012 09:48:08 EST Losing Motivation is Not Real It often happens that we "lose motivation" when we are trying to get healthy & lose weight. This has happened to me quite a bit in the past, and it can be very painful. You look back and see that you had a fire in your belly to be healthy & change your life, and then look inside and see the fire has "gone out." But, it's really not true -- we still want to get healthy -- and we still want to change our lives. So, what is different? For me -- it can be "I'm bored with this food plan" or "I'm ... Fri, 24 Feb 2012 07:05:39 EST My journey I've had a "two steps forward, one step back" journey, when it comes to my body. I've spent most of my life overweight -- overweight as a child & taunted about it. Overweight as a teenager, with some weight loss during that time while I white-knuckled it during unhealthy diets, only to regain the weight. <BR> <BR> After college, my weight really started going up -- I was unhappy, married, and self-medicating with cigarettes, other substances, and, of course, food, my primary addiction. <BR... Mon, 30 Jan 2012 09:27:40 EST Thoughts on the Cleanse! I liked doing the cleanse because it forced me to eliminate sugar and flour for the four day weekend. <BR> <BR> Sugar is not hard for me to let go of, because I made a conscious effort years ago to eliminate added sugar from my cereals, drinks, even jams (using all fruit). I just couldn't see the necessity of adding sugar to those things. <BR> <BR> Flour was a bit harder. I don't eat bread very much, but there is flour in some things I use, like bread crumbs, tortilla flaps, and pasta. ... Mon, 5 Dec 2011 08:34:22 EST Giving Thanks I am thankful, foremost, that I didn't drop out of the challenge. I have to thank my SP friends for that - they inspire me, support me, and keep me going when I don't want to keep going anymore. <BR> <BR> I am thankful that I didn't gain any weight during the challenge. I lost a smidge, and probably put it back on this week -- but it would have been a lot worse if I had dropped out! <BR> <BR> I am thankful tomorrow is another day! Mon, 28 Nov 2011 21:14:29 EST Cherishing my body & getting serious So, it is midway through this challenge, and the holidays looming. My motivation must come from within, and so I am going to keep two concepts central in my mind: <BR> <BR> I MUST CHERISH MY BODY ~ I won't live forever, but I can have a healthy fit body for as long as is humanly possible. And that means I must respect & cherish my body -- and not treat it like a garbage can. Overeating -- stuffing & bingeing on food -- is like treating my body like a GARBAGE CAN: open the lid and pour ... Sun, 30 Oct 2011 09:33:18 EST Four years of success You know, it's amazing --- I used to weigh 280 pounds, more than a 100 pounds heavier than I am now. And, yet, this extra 20 pounds I have on my body (the 20 pounds I've gained since leaving maintenance) feels like a HUGE amount. I think my body remembers what 157 feels like -- and knows it was the right weight for me -- and so 177 feels like an extra 100 pounds. <BR> <BR> And another amazing thing -- I have kept my weight below 200 for four years -- in fact, I've kept it below 185 for four ... Wed, 13 Apr 2011 08:11:50 EST Motivation is a CHOICE What motivates me? That's a mystery to me, really, because my motivation goes in and out. Being "on track" really feels good both physically and emotionally, and when I remember that, it helps motivate me. Also, fear is sometimes a good motivator: the deep fear that I could regain all this weight and more and be over my top weight of 282 someday. <BR> <BR> Having a goal is also a motivator, but (for me) it's not a good one, because eventually you reach the goal, and then where are you?... Tue, 8 Mar 2011 07:24:57 EST Health is a Journey When I think about why I was in such a funk last week, the thing that comes to mind is that I was disappointed to see only a 0.8 weight loss the week before. Now, I know that "any loss is a good loss" -- I've said those words to others, and they are true. But sometimes it doesn't FEEL that way, you know? You work all week -- eating well, working out, hoping for a good number on Wednesday, and when it doesn't come, you feel all the effort wasn't worth it. In addition, when we are "in it for th... Wed, 16 Feb 2011 08:55:36 EST On will power <BR> We really can't give another person the will power to stop overeating - it just doesn't work that way (well, at least not for me). I love the Gandhi quotation that says: "Strength does not come from physical capacity. It comes from an indomitable will." <BR> <BR> We must each find the inner fortitude or will to eat healthy today. We can't borrow another's strength. Certainly, we support each other, and we give each other advice about how to deal with hard days. But (at least for me), ... Mon, 6 Dec 2010 08:35:57 EST On Yoga I really want to start doing yoga on a regular basis. I often discount it as not being "exercise" because it doesn't burn a lot of calories. But, I get so much good stuff from doing yoga: I feel more centered, it makes me calm and reduces my stress level, it makes my body feel more open and flexible, and it reduces my chronic back pain. <BR> <BR> It just may be that a regular practice of yoga will change my body (& my spirits) in a way that endless cardio and ST does not. <BR> <BR> So, I... Sat, 4 Dec 2010 21:44:28 EST The Holiday Bingeing Season We are about to enter the CONTINENTAL BINGEING SEASON: With HALLOWEEN, THANKSGIVING, CHRISTMAS & NEW YEARS all occurring over a 2 month period, this is the season when North Americans (I imagine I can include Canadians in this?) start to eat and drink everything in sight. The bottom line is - for many people - the onset of Halloween is a signal to binge their butts off for two months. <BR> <BR> Candy starts to crop up everywhere, weeks before Halloween, and remains for weeks afterwards. The ... Sat, 9 Oct 2010 07:01:44 EST The food is a lie Emotional eating is something I can definitely relate to. I can never understand those people who say "I was so upset that I lost my appetite." I'm not sure that's ever happened to me. I can overeat when I'm happy, sad, angry, stressed, bored, lonely -- well you get the idea. <BR> <BR> A friend once said to me: "THE FOOD IS A LIE." It promises us comfort, familiarity, a good feeling inside --but in the long run, all we get is a larger body, depression, feeling like a failure, and a lack of ... Mon, 27 Sep 2010 22:33:02 EST High Energy I've got so much more energy these days, and it's a direct result of being healthy. I'm eating really clean right now, with the minimum amount of fat, no added sugar, little or no white flour, and lots of veggies, fruits, and whole grains. And my exercise level is good. <BR> <BR> I did a step class this morning, and usually, that would be enough for me for the day. But, I've got lots of energy right now, so maybe I'll do some yoga tonight while watching biggest loser. <BR> <BR> Amazing... Tue, 2 Mar 2010 17:05:25 EST In Six More Weeks In Six More Weeks . . . I may be in my maintenance range again. That would be a dream! I was beginning to think I'd never get back to 155-160. I felt so COMFORTABLE in my body at that weight. All of my clothes felt good - some form-fitting, some quite loose. I even LIKED the way my body looked, which was a first for me. <BR> <BR> In Six More Weeks . . . I am going to have to start MAINTAINING my weight again. That is a very hard thing for me to do. I'm great at gaining weight, and (on... Mon, 1 Mar 2010 07:48:05 EST Acceptance When it comes right down to it, I have to accept or acknowledge the part I played in bringing me to this point in my life when it comes to my eating/weight issues: <BR> <BR> 1. Acceptance that I have an eating problem (some might say "disorder") . . . that I'm an emotional eater who overeats and sometimes binges. <BR> <BR> 2. Acceptance that I CAN change my eating patterns, and no longer have to binge! <BR> <BR> 3. Acceptance that I may never do it perfectly, but that I am doing it bett... Sun, 28 Feb 2010 07:29:10 EST Why maintenance should be easy!! Here's a list of all the good things weight loss has give me: <BR> <BR> - HEALTH: I have a strong, healthy heart and body. I can do the hardest step aerobics class, I like to hike and bike and lift weights. (Before, I struggled hard to do any strenuous walking, and would break out into a sweat at the smallest exertion. I couldn't do more than 20 minutes of cardio work) <BR> <BR> - ENERGY: I have boundless energy now, for everything I do. I can keep up with my work and family obligatio... Fri, 20 Feb 2009 08:35:10 EST Maintenance is HARD (This is a negative blog/rant, but I need to say it) <BR> <BR> I did great on maintenance for about a year. On maintenance, I would eat between 1700-2200 calories, which is my maintenance range. This range allows me to have the extra desserts or snacks. <BR> <BR> So -- that's not the problem. The problem is when I allow myself to binge. This is when I say, "it would be fun to just eat anything I want, like the old days," OR "I'm depressed (or sad or angry or _____) and who cares anyw... Fri, 20 Feb 2009 08:14:28 EST I'm sick of excuses! This is more of a rant than a blog, but I'M SICK OF EXCUSES! <BR> <BR> Sure, we've all got reasons why we overeat, and every day I can find some good (or not so good) excuse to binge. <BR> <BR> - my back aches <BR> - i'm tired <BR> - work is stressful <BR> - my mother is getting on me <BR> - i'm bored or angry or (fill-in-the-blank) <BR> <BR> When are we going to stop making excuses for our CHOICES?!? We can choose health or we can choose bingeing -- but it is still our choice. <BR> ... Sun, 18 Jan 2009 09:06:58 EST Biggest Loser Food Plan Some thoughts on the Biggest Loser food plan: <BR> <BR> The online BLC is fee-based, and that's how I learned the plan. As an alternative, you can buy a book that describes the plan in detail and provides some recipes. Besides that book (the plan book), there are also two separate cookbooks, with additional recipes. I'm fairly sure you can buy the books on ebay, and it may be cheaper than getting them at the BLC website. <BR> <BR> If you are interested in the fee-based online program: I... Sat, 17 Jan 2009 15:52:53 EST It takes some basic tools to lose weight You CAN lose the weight! My suggestion is that you create or use a daily food plan - it doesn't matter what you use, as long as it is healthy and well-balanced. Use weight watchers, the biggest loser food plan, the sparkpeople food plan, south beach, or a plan you create - but it's gotta be healthy. If you use your own plan, it would help if you consider the nutritional value of the foods you eat: 100 calorie fruit or veggies really is better than 100 calorie oreo pack. And yes, you real... Mon, 12 Jan 2009 07:46:31 EST What I've learned . . . I've been a binge late-night eater my entire life, and would get into bed, all hopped up on sugar and carbs, unable to sleep. My small whisper to myself was "when am I going to get it together?" or "I'll be good tomorrow." <BR> <BR> A few weeks after my partner and I started our joint weight loss plan, I mentioned this to her -- that I would lay in bed at night and think about my weight/body issues. And my partner (who I'm totally convinced is a normal eater who just plain overindulged ... Wed, 31 Dec 2008 09:28:01 EST On being binge-free I'm working on staying binge-free. <BR> <BR> It's interesting - I took my mom to the doctor today and we went out for lunch afterwards, and she started talking about her "appetite." She said when she was younger (she's 86 now), she had a huge appetite, and that she could eat a nice size meal and then look around and say "well, what else are we going to eat?" <BR> <BR> That is exactly my mindset when I binge. I'm not trying to be mindful of how full I feel, or about how much is enough. Al... Mon, 24 Mar 2008 21:38:49 EST On motivation Since lack of motivation seems to be a common complaint amongst sparkspeople, I thought I would repost my favorite saying about motivation, offered by another sparkperson: <BR> <BR> --Motivation isn't a gift from the gods. <BR> --Motivation isn't something I feel. <BR> --Motivation is a decision about what is most important in my life. <BR> --Motivation is a choice. <BR> <BR> My thoughts: <BR> <BR> We don't really "lose motivation." We just stop making healthy choices. Or stated anoth... Sun, 30 Dec 2007 13:34:25 EST On Decembers A comment on Decembers -- they can be wonderful, happy, heartwarming, family gathering months. But, they can also be evil, chocolate-bingeing, candy-and-cookie-gobbling endlessly eating, food-obsessed months. <BR> <BR> We each, individually, have the choice what kind of December to have. Our TV generated culture would rather we go off on a month long binge, consuming pounds of white sugar, white flour, butter, etc. <BR> <BR> Personally, I'd prefer a wonderful, sane month, hopefully with a... Tue, 4 Dec 2007 07:59:40 EST Weighing myself weekly I always get a bit stressed out before weigh in day. But, I really think it's important to continue to weigh myself weekly. Twice before in my life, I had lost "all the weight" and gotten down to a maintenance size. What happened then was that I started gaining weight, just a little bit, but then I stopped weighing myself. Then my jeans got tight, so I pulled a larger size out of the closet. Eventually, I was buying new clothes because I didn't have anything big enough. <BR> <BR> The only w... Wed, 4 Jul 2007 08:12:13 EST