CHERYL_ANNE's SparkPeople Blog CHERYL_ANNE's Blog on SparkPeople, home of free diet plans and a healthy living community Working On The Mental Part of Weight Loss The actual physical act of losing weight is relatively easy - less calories results in loss. Period. When we fill out our weight loss goal on SP, or allow SP to choose one for us we're given a caloric range, and as long as we stay within that range there will be success. We help ourselves along by Tracking all our Nutrition and Water, and Measuring our Food. <BR> <BR> For me, the harder part of weight loss is the Mental side. That's why I've spent about half my Spark time on doing that. <BR... Fri, 29 May 2015 07:05:36 EST Healthy Is... <img src=""> Sun, 17 May 2015 10:22:49 EST Mindfulness: Body & Mind <img src=""> Mon, 11 May 2015 18:28:16 EST How I Lost 90 Pounds (40.82kg) So Far Things I do every single solitary day: <BR> <BR> Use a digital kitchen scale and measuring spoons to portion out my food. <BR> In fact, my greatest success has come from this. (My eyes are bigger than my stomach and I will over-serve myself). <BR> <BR> Track everything I eat and drink. At first I really needed to see the message that I was getting close to my caloric allotment for the day so that I would stop eating (as I had ignored that "full stomach" signal for years as an Emotional Eate... Tue, 21 Apr 2015 07:44:34 EST Be Happy With The Progress You've Made So Far <img src=""> Sun, 5 Apr 2015 11:29:22 EST Sunday Funny Weight Loss Problems #935 <img src=""> <BR> <BR> <em>334</em> <BR> <BR> <em>194</em> <em>194</em> <em>194</em> <em>194</em> <BR> <em>194</em> <em>194</em> <em>194</em> <em>194</em> Sun, 1 Mar 2015 12:43:51 EST Eat All The Feelings! I was good until I got home. Then the "Lizard Brain" (aka self-sabotage) kicked in. <BR> <BR> "You know what will make you feel better, right? Food!" <BR> <BR> <img src=""> <BR> <BR> But instead of just opening cabinets and randomly eating to stuff my feelings down inside of me, I was able to take a moment to consider my choices. <BR> <BR> I was mad. I was disappointed in myself. I was afraid my partner would be upset with me for ex... Sun, 11 Jan 2015 18:49:01 EST Welcome to The Club! <img src=""> <BR> <BR> <BR> <em>334</em> Sun, 21 Dec 2014 09:23:07 EST Just Find What Works for You <img src=""> <BR> <BR> <BR> <em>223</em> Sat, 1 Nov 2014 07:50:02 EST Sometimes This Comes Between You And Your Goal Strong language ahead ... <BR> <BR> 1 <BR> <BR> 2 <BR> <BR> 3 <BR> <BR> 4 <BR> <BR> 5 <BR> <BR> You've been warned ... <BR> <BR> <img src=""> <BR> <BR> <BR> You know what you've gotta do... <BR> <BR> <BR> <img src=""> <BR> <BR> <BR> <em>334</em> Sat, 18 Oct 2014 09:06:42 EST I Love You, You Did The Best You Could Today Because sometimes we need to hear it and that means saying it to ourselves. <BR> <BR> <em>26</em> <BR> <BR> <img src=""> Tue, 16 Sep 2014 07:20:20 EST Day 730 - Happy 2 Year SparkVersary To Me! Woot! <BR> <BR> <img src=""> <BR> <BR> Join me in a happy dance! <BR> <BR> <em>334</em> <BR> <BR> <BR> <em>252</em> Tue, 2 Sep 2014 09:27:38 EST Mindfulness: I Will Recognize When I Am Judging My Feelings <img src=""> <BR> <BR> <em>67</em> <BR> <BR> Wed, 23 Jul 2014 07:45:36 EST Getting In Your Own Way And Blocking Your Dreams I had gotten in my own way so long ago I no longer remembered the reasons why. Even belonged to SparkPeople once before but I let fear rule me and quit. Big giant leap of faith forward on September 1, 2012 when I rejoined. This time it would be different. <BR> <BR> How did I know that? Because I was going to be different. And the number one thing that I was going to do differently was not let fear rule me. It was okay to be scared - that's normal, but I was going to come from a place of fai... Sat, 24 May 2014 10:07:01 EST Hunger Problem? Which hunger are you feeding? <BR> <BR> Your body -- truly physical hunger or your head -- emotional hunger? <BR> <BR> I ask because I am an Emotional Eater. <BR> <BR> I always try to take a moment and mindfully ask myself which kind of hunger I'm feeling before I "feed" it. <BR> <BR> I know it can be super scary to feel strong emotions and not know how to handle them, however stuffing my feelings down inside myself with food only makes it worse because it eventually adds shame and guil... Mon, 7 Apr 2014 07:20:43 EST Positive, Positive, Positive <img src=""> <BR> <BR> <BR> <em>67</em> Sat, 29 Mar 2014 08:08:05 EST Making A Lifestyle Change Instead of Dieting <img src=""> <BR> <BR> <BR> Dieting is when you eat food that makes you sad. It's funny when you read it... and then it sticks with you and you think about it. <BR> <BR> If you have to eat the way you do right now on your diet for the rest of your life to keep the success you've had, would you be able to do it? Every single day, every single meal for the rest of your life? <BR> <BR> That's something I definitely considered when I joi... Fri, 21 Mar 2014 07:14:29 EST It's About The Journey As Much As The Outcome <img src=""> <BR> <BR> <BR> I've been sparkin' along now for 555 days (that's about 18.5 months). How close am I to goal? Well, that depends which goal you're asking me about. I reached my first goal in the summer of 2013. I will reach my second goal within the next couple months. Why can't I be more specific than that? The simple answer is that I will get there when I get there so my attention is focused on putting one foot in front o... Mon, 10 Mar 2014 07:36:15 EST How Weight Loss Really Works <img src=""> <BR> <BR> Say it with me now... <BR> <BR> "Weight loss is a process. <BR> <BR> It is not a steady decrease in weight, there are both ups and downs. <BR> <BR> The only way to see results is to stick with it. <BR> <BR> Don't give up!" <BR> <BR> <em>67</em> Wed, 5 Mar 2014 07:16:47 EST Strong In This Moment <img src=""> <BR> <BR> It isn't about being strong <BR> the rest of the day, <BR> or tomorrow, <BR> next week, <BR> next month, <BR> or even the rest of your life. <BR> <BR> It's about being strong in this moment. <BR> <BR> For me, I simply need to get through today. <BR> That means being mindful of living in the present (today), <BR> instead the past (yesterday), <BR> or the future (tomorrow). <BR> <BR> <em>67</em> <BR> Sun, 2 Mar 2014 10:52:30 EST Put It Back - It's Not Worth It 1. Food is fuel, not the enemy, nor the therapist. Eat to live, not live to eat. <BR> <BR> 2. Living healthy is about moderation, not deprivation. <BR> <BR> 3. Flip your mindset. Focus on what you can eat, not what you can't. The more you focus on what you can't, the more you'll want it. <BR> <BR> 4. Eating well is not temporary or short term. You're in it for the long term. That's why it's a really a lifestyle change and not a diet. <BR> <BR> * * * * <BR> <BR> These four statements, gat... Mon, 24 Feb 2014 06:47:29 EST Quitting Is Always An Option Every day I make choices to either do: something, nothing, or, not choose at all. <BR> <BR> <BR> <img src=""> <BR> <BR> <BR> I choose to do something. What are you choosing today? <BR> <BR> <em>223</em> Fri, 7 Feb 2014 07:15:37 EST ... But It's Not My Fault "Stop being a victim of your own circumstances." - Steve Maraboli <BR> <BR> You, yes, you! You as in the person reading this. Just stop it right now! Say the following out loud: "My life is a result of my choices. My choices are my responsibility. If I want things to change, I will change them." Ah... Take a moment to think about what you've just said. How do the words make you feel? Better? Worse? The Same? <BR> <BR> Stop all the complaining. Seriously just stop doing it. Every single time... Sun, 2 Feb 2014 09:22:10 EST Today Is The Day... <img src=""> <BR> <BR> Not if, but when... <BR> <BR> When you realize you're self-sabotaging, just stop. <BR> <BR> Stop what you're doing. <BR> <BR> Ask yourself "how is this going to move me forward on my journey?" <BR> <BR> Got the answer that it isn't? <BR> <BR> Understand that you've just been in your own way and now you've stepped aside out of your own way? <BR> <BR> Good! <BR> <BR> Continue on your way. <BR> <BR> Yes cont... Tue, 28 Jan 2014 07:35:33 EST Action Changes Things <img src=""> <BR> <BR> <BR> I took action when I joined SparkPeople on 1 September 2012. <BR> <BR> I committed to my program of: <BR> <BR> - Healthy fuel for my body. <BR> - Low sodium. <BR> - Portion control with digital kitchen scale and measuring spoons. <BR> - Drink at least 64 ounces water daily. <BR> - Nutrition and Water Tracker each day. <BR> - Move my body. <BR> - Be consistent. <BR> - Focus on solutions instead of problems.... Fri, 24 Jan 2014 07:54:07 EST What's Your Emotional Connection? <img src=""> <BR> <BR> <BR> <img src=""> <BR> <BR> <BR> Share your goal and your emotional connection to it with me. <BR> <em>223</em> <BR> <BR> Sun, 19 Jan 2014 09:36:36 EST Food & Guilt <img src=""> <BR> <BR> Yes, they intersect but they shouldn't. <BR> Why? Because we all need to eat. <BR> <BR> Food is fuel, at least that's what I refer to it as because that's what works for me. <BR> <BR> I use the analogy of making the best possible fuel choices to power myself through my day because it helps me be mindful that each time I have a choice to make I need to choose wisely, not just consume any food/fuel. <BR> <BR> ... Fri, 17 Jan 2014 09:50:10 EST 500 Days That's how long I've been on my journey with the help of SparkPeople! <BR> <em>410</em> Tue, 14 Jan 2014 07:35:56 EST Survive & Thrive <img src=""> Thu, 9 Jan 2014 07:44:09 EST The Better Cycle <img src=""> Mon, 6 Jan 2014 07:26:02 EST Loving My YakTrax Walk <img src=""> <BR> <BR> They arrived on NYE (New Year's Eve) and I finally got a chance to try them out early yesterday morning during the tail end of the winter storm (aka "Hercules). They sure do make a difference in my surefootedness on packed snow and the falling snow I was walking in was so pretty because I could confidently walk with my eyes on the horizon the way I like as opposed to tippy toeing carefully. Used them again just now ... Fri, 3 Jan 2014 10:58:45 EST You Can Do It! <img src=""> <BR> <BR> 1. Set goal. <BR> <BR> SparkPeople chose the weight loss amount and time frame in which that would happen, not me. Why? Because it isn't about the number on a scale or a clothing size. It's about being the healthiest I can be. <BR> <BR> 2. Make plan. <BR> <BR> In order to achieve my goal I needed to do the following without fail: <BR> Eat healthy fuel (food) for my body. <BR> Eat within my caloric limit. <BR>... Thu, 2 Jan 2014 07:38:22 EST You Say Obsession Like It's a Bad Thing No, portioning out my food by using a digital kitchen scale and/or measuring spoons and then recording it in the food tracker is not obsessive, it is how I have achieved success. <BR> <BR> Whether I base it on the 80/20 Rule (80% diet, 20% exercise) or the Rule of 70 (70% is diet, 30% is exercise), the only way I'm going to know how much fuel I'm consuming and how balanced my choices are (protein, fats, carbs) is if I track them for every meal and then run the Daily Report so I can continue ... Wed, 1 Jan 2014 08:19:13 EST Perspective: What You Think <img src=""> <BR> <BR> <em>26</em> <BR> <BR> <BR> Mon, 30 Dec 2013 07:53:22 EST Perspective & Mindfulness: Two Ways To Treat Your Body <img src=""> Fri, 27 Dec 2013 10:18:45 EST What Has The Most Power? The last week has been a tad challenging due to the interesting weather. Several days I started out at my early morning time only to find that the road was too far slippery to accomplish my goal and exercise time was pushed back after I got home from work. Still, I went out and moved my body as the day went from light to dark versus what I normally see of it moving from dark to light. <BR> <BR> Since I'm doing this for me, part of the motivational responsibility is mine and even though it ma... Mon, 23 Dec 2013 07:10:33 EST No, you're actually not saying "Skinny B*tch" in a loving way No, you're actually not saying "Skinny B*tch" in a loving way. ("Skinny" B*itch" is not a compliment, period.) It's name calling, complete with jealousy and passive-aggressiveness. <BR> <BR> I have spoken with you at your request in great detail about what it is I've been doing since joining SP over a year ago, and you have seen the success my hard work and dedication has brought me first hand. <BR> <BR> The only difference is I made a deliberate choice to use some of my time differently t... Wed, 18 Dec 2013 08:11:53 EST Go, Me! 5.2 pounds to go until I reach my second goal. <BR> <BR> Rather than drive myself mad by staying with the predetermined timeline, I simply adjusted it out by 2 months because it's simply taking longer for the remaining weight to come off. <BR> <BR> Took me awhile to navigate the learning curve of moving my body more meaning I now needed to target hitting the upper-end of my caloric range (1200-1550 calories per day) as opposed to the lower end because I simply needed a little more fuel t... Sat, 7 Dec 2013 09:10:06 EST Two Words That Are Very Important To My Success <img src=""> <BR> <BR> What works for you? <BR> <BR> Me: Portion control <BR> <BR> What does that mean? <BR> <BR> Me: Everything I consume is measured so I know how much I am eating. <BR> <BR> So this success is all down to just measuring your food? There's got to be more to it than that. <BR> <BR> Me: Really, I measure my food, drink my water, and move my body. That's it! <BR> <BR> Come on, really? <BR> <BR> Me: Yes...! <BR> <... Fri, 6 Dec 2013 07:34:47 EST Just Keep Moving Forward So close and yet it seems like I'm so far away because right now it's a dance of weight loss and then weight reappearance. On the other hand, I have lost an inch in the same time period, a half inch from my hips and a half inch from my neck(!). Inches trump the scale in my book because inches aren't going to fluctuate. <BR> <BR> About a month ago my thyroid medicine was adjusted lower and I have to wait another month to check my level. I feel better on the lower dosage, less like I'm veering... Tue, 3 Dec 2013 07:36:59 EST The Toughest Weight Lift <img src=""> <BR> <BR> Mon, 2 Dec 2013 06:27:16 EST Saving My Life <img src=""> Sat, 30 Nov 2013 08:14:50 EST Affirmation, Meditation, & Practice for Thanksgiving The only one you can control is YOU. <BR> <BR> Remember that and you will have a wonderful time! <BR> <BR> <img src=""> Wed, 27 Nov 2013 12:46:24 EST What If I Can Do It? What I want is on the other side of fear. The only way for me to get there is to go through it. Each time I navigate something I am fearful of, I grow a little stronger. <BR> <BR> Sometimes what's most important is recognizing I am afraid and breathing through the moment in the face of it instead of fleeing. <BR> <BR> Fear is a feeling I am familiar with. That makes it known to me, comfortable, a feeling I can fall back on if I don't do the work necessary to let go of what I fear and get ... Sun, 24 Nov 2013 09:56:28 EST Motivation Will Come <img src=""> <BR> <BR> <BR> Was I "feeling it" this morning? No, but I didn't let that stop me! Went and got dressed for the weather, put on my exercise music mix of 130 bpm and headed out at 0630, despite the voice in my head trying to rationalize how I could just "move my body" after work. Now I can check that off the "love myself" list of things to do today. <BR> <BR> Make it a great one, fellow Sparkers! <BR> <BR> <em>67</em> Wed, 20 Nov 2013 07:50:03 EST You're The Only One Who Needs To Make Sense Of It <img src=""> <BR> <BR> What works for me, works for me. You wanna know what I'm doing? I'll absolutely share and hope to "spark" you because if I can do "this" you can too. When asked, "how did you lose weight, what are you doing" and I explain, I can literally see the moment the penny drops and they realize there's actually long-term work and planning involved, not a quick-fix, shortcut to be attempted. Then the kicker... how what I'm d... Wed, 13 Nov 2013 06:57:35 EST Tiny Changes Take Place Each Day <img src=""> Tue, 12 Nov 2013 07:33:34 EST Perspective: Anxious Past or Afraid Future <img src=""> Mon, 11 Nov 2013 07:17:45 EST Perspective On "Fast" Food <img src=""> <BR> <BR> <BR> <em>334</em> Fri, 8 Nov 2013 06:27:11 EST Happy Blogiversary - 365 (plus) Posts... Thank you so much for encouraging me with your comments, likes, and support. It means the world to me. <BR> <BR> Every single day fellow Sparkers lift spirits, share, model positive behavior, teach, provide motivation, inspiration, and companionship as our journey is navigated. <BR> <BR> Here's to working towards becoming the healthiest we can be. <BR> <BR> I'd love to hear how SparkPeople has influenced you on your journey. Please share with me in the comments below! Tue, 5 Nov 2013 12:26:13 EST