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GOAL120A's Photo GOAL120A SparkPoints: (15,391)
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6/3/17 12:00 A

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I find that this part of the challenge is hard and Beck just "stepped up" .
So tonight I wrote in my diet journal of everything i am going to eat tomorrow.
Eventually I will get recipes cards for breakfast, lunch and dinner and then just interchange them.

I like going over my TODAY;s Report, because I can see what a quality food is and what isn't.
For instance, Avocado is great for fiber and potassium, but if too much, can overload my calories and fats
Fish is all around awesome. I don't think it has a fault.
Beans are great for protein but calories can get high on that one too.

I am eating so differently than I did just weeks ago. My moods are more level, I am more alert, and I have already lost a little weight.

I will write down all my food for the next day and circle my unplanned foods if any pop up.


It is never too late to become who you always wanted to be.


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YESICAN61's Photo YESICAN61 Posts: 725
3/15/17 3:58 A

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When I am at home I plan for a week at a time. Breakfast is one of three choices so it is easy to track. Lunch is usually soup and then dinner varies.
I am staying at my sisters right now which makes accurate planning difficult. The next week or so is a bit of a write off with getting mom to doctors appt and surgery. I think the best I can manage through this is to stay within my calorie range. I will get caught up from the last few days likely on Thursday.

Any time spent creating is time well spent!





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KRISZTA11's Photo KRISZTA11 SparkPoints: (100,322)
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3/15/17 3:52 A

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During yoga, I was wondering how I want my oatmeal and oranges: with sunflower seeds and cinnamon or with sesame seeds and chili? My mind lightened up as if it was a big decision!
Made me a bit philosophical.
One good reason why planning works so well may be that human mind was programmed to search for edible things all day long and eat immediately what was found, before it was gone. Hundred thousand years ago it was a good strategy, as food was scarce.
Today, with food available 24/7, it is good for us to see that there IS food, and there will be food always.
Making the food plan and knowing what we are going to eat and when - this decreases the urge to seek food and eat it immediately.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


302 Maintenance Weeks
 
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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (210,350)
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3/14/17 8:49 P
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Even though I 've been dong this for a while now, I made a food plan for tomorrow. I will continue to plan for the next week or so just to see how it goes. It's a good refresher and it will help me get back on track to lose that last 10 pounds that I've been struggling with for the last 6 months.



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WALKMAMA's Photo WALKMAMA SparkPoints: (33,959)
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3/14/17 8:38 P

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I have my food plan completed for tomorrow.

Monica

Central Time Zone


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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (11,764)
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3/14/17 3:41 P

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Planning - I have my Flylady routines, my exercise book, my meal plans, and each week I look ahead and plan out what I am expecting. To some extent, I do plan for the next day - I just need to be consistent and live out the plan.

I have the book on my reader and can't get the forms large enough to see. Hoping I can find them online somewhere.



Deb
Changing my life 1 step at a time.


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GOING-STRONG's Photo GOING-STRONG Posts: 6,777
3/14/17 2:21 P

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Day 14 - Plan for Tomorrow

You may have heard the saying "proper planning prevents piss poor performance". Staying on the healthy living journey requires proper planning. I keep a list of healthy nutritious and satisfying meals that I like that are all 400-500 calories. I make sure that I have the ingredients for these meals on hand so when you are ready to eat you have no excuse not to make a good choice. Limiting what I eat seems to work for me. Having a few selections for breakfast, lunch, snacks and dinner takes out the guess work. My husband (for the most part) also likes my limited menus and he doesn't give me a bad time. I do try new recipes occasionally and have found a few that I have put into the regular rotation. Having limited menu choices makes shopping easier and planning for tomorrow easier as I know it will be something on the list.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (115,295)
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3/14/17 11:48 A

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Plan, plan, plan. We allllll do it in some form or fashion.

I have been planning in writing in the evening the next day's food. This ensures I have everything on hand. Then the next day ... I follow through. Eating is not an emergency and there is no more thinking about it.

When we go to town or keep the g-kids ... our care package (our lunch kit) goes right along with us. It's become as easy as carry water bottles where ever we go.

Eating gluten and dairy free has become second nature ... now.

When you fail to plan ... you plan to fail.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (100,322)
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3/13/17 3:38 P

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Again, I'm posting one day early because tomorrow I have to leave early for work.

I love the simplicity and effectiveness of dr. Beck's food planning system, and I think doing this is one of the top reasons why I don't have cravings anymore (the other two are eating sitting down and slowly, mindfully)
Plan the night before in writing, ALL food I plan to eat tomorrow.
Then after each meal, check off what I ate, cross out what I didn't eat, add and circle all food that was eaten and not planned.

I have been doing this every day since October last year.
I'm happy with eating the same things repeatedly, and I have a list of my favorite 15 meals, and a generic plan for unexpected meals (amount of carbs, fat and protein).
My plan looks like this - I know all the amounts and measure my food.
B: ONF
L: BChS, Cuc, Ban
D: couscous, beans, tomatoes, oo, feta, apple, DC


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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AURA18's Photo AURA18 Posts: 7,147
3/12/17 4:22 P

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Day 14: Plan for Tomorrow
I can use this form as a planning tool. Vegetables provide the variety in my plan. Only one small serving of berries a day. Lean protein and healthy fats I will work on tracking

Edited by: AURA18 at: 3/12/2017 (16:23)
Maribeth, MN(CST)blc34 Panthers 6/7-8/2 *Dragons 6/7-8/16 *5%Casual Travelers 7/1-?
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (115,295)
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1/23/17 8:21 P

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As a retired Project Manager ... planning is right up my alley.

Now to put it into practice.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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MOOMSHINE's Photo MOOMSHINE Posts: 5,790
1/22/17 12:41 A

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Raising/feeding 5 children required a lot of meal planning on my part. Now that dh is retired, planning is more of a challenge -- cooking for two seems like a waste of time. But, I am in this all the way, and that includes planning and tracking.

8-)
Em
SoCal
Pacific Time Zone
______________________________
We are what we repeatedly do. Excellence, therefore, is not an act but a habit. Aristotle


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DI_NAMIC's Photo DI_NAMIC Posts: 2,565
1/12/17 5:34 P

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Planning Monday-Friday is straightforward for me because I'm the primary cook on those days. I adapt or control portions of the families meals and I cook from fresh anyway.
Weekends are always harder because my DH tends to take over the main meal of the day and, whereas he understands where I'm going with my health and eating, food and generous amounts are a way of showing affection from his past. Tricky issue and not easily resolved.

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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KRISZTA11's Photo KRISZTA11 SparkPoints: (100,322)
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10/19/16 3:38 A

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The recipe box idea is very smart!
Great solution for people who don't like repetition an rejoice in eating many kinds of food.
For those who like to eat the same meals (like I do) even a menu card listing the 10-15 favorite meals may be sufficient, especially after a few weeks of practice, when writing the same things over and over again becomes boring.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


302 Maintenance Weeks
 
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FUNLOVEN's Photo FUNLOVEN SparkPoints: (50,122)
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10/18/16 9:50 A

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I think everyone is moving onto Day 18 today and eventually I will catch up, but I want to give this my best effort and so I am staying on track by not skipping any of the days.

Planning is usually an issue for me. Breakfast is a no-brainer and I rarely eat lunch. I will have a snack around 3-4 p.m. when I don't eat lunch and I need to make sure that I reach for something healthy. So planning dinner is my main focus as it seems to be for everyone else based on what you posted (yes, I read every word you write!).

The closest kind of plan that I had come up with is to jot down on a scrap piece of paper M-Tu-W- Th-F-S-Sn and then rotate chicken, beef, pork, fish, meatless among the days. This planning is very sporadic for me and more times than not it goes by the way-side, but I am going to try again. This time I am going to print a one month calendar, tape it to my cupboard, and fill in the blanks. I read somewhere here on SP about some one who wrote their meals on index cards and placed them in a recipe box so all she had to do was pick a card from each section for breakfast, lunch, dinner. I thought that idea was very clever, but it will take time to develop.

Sue

Michigan - EST

"Live life to its fullest and make the most of every day."


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JUNEPA's Photo JUNEPA Posts: 12,120
10/18/16 12:10 A

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It was interesting to plan for tomorrow. I famously am wondering at 5 o'clock what to make for supper. We eat at 7. Because of this exercise, I did an inventory of what is in my fridge and made a plan, and now I have an overview of what I have to work with for the next few days as well. I usually eat a 500-700 calorie breakfast, and when I tracked, I was a bit worried that I would get squeezed by the upper limit calorie total to much lighter lunches and suppers, especially because I believe in an afternoon snack and I had to fit that in as well. But it was all good, my breakfast carries me well into the day and I was not really hungry with lighter later meals until now, 9pm, and I am going to bed by 10:30. I should be able to last that long.

I have an elaborate and fun (in my opinion) exercise plan. I want to have something similar for a nutrition plan. It will take a long time to build, I am taking a baby step and starting by pre-planning the next day. The next step will be to track and the next after will be to track the nutrition as well as enter the foods. Once I have all the information in place, I expect it will take me little time to make adjustments, just like my exercise plan.

I am spending a lot of time on this Beck trek. I know it will be worth it, but right now I am thinking of putting in a time limit boundary for each day. Today (day 17, I did day 14 on it's day in my journal, I returned today to post it on the Day 14 thread)I went from only wanting to plan the next day, to deciding to use the Spark tracker to track as well, to becoming frustrated with the Spark tracker because I don't usually use it so a lot of my recent foods I have to look up individually and not enter them from recent history. Next I decided to just plan the next day's meals on paper, just the foods, then I used my current food tracker to enter them all because I was curious about the nutrition and calories for the day. I spent about 5 hours today on this. I could have just done the baby step and left the next steps for the next reboot. Tomorrow I will spend an hour max on Beck.

Edited by: JUNEPA at: 10/18/2016 (10:55)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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AZULPAPEL's Photo AZULPAPEL Posts: 207
10/15/16 10:11 P

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Hooray for Sparkpeople making this one simple! I eat very similar meals most weekdays, so I can just punch them into my tracker and be set to go.

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NELLJONES's Photo NELLJONES SparkPoints: (439,395)
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10/15/16 11:34 A

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I am always changing a meal plan for the next day or next Thursday, if something grabs my mind. Why not? I also shop with a careful list in my planner. If I see something that says "BUY ME", I'll write it on the next page for the next time I shop. I almost always cross it off the next day wondering what on earth I was thinking. It lets me get out of the gravitational pull of food in order to let reason set in.

Nell
Reston, Virginia (DC suburbs)

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


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KBEHNKE81's Photo KBEHNKE81 Posts: 10,757
10/15/16 10:35 A

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Nell, you describe "mentally scanning the universe during a craving" so well. I find myself there sometimes, too.
Nancy/Daisy, I'm going to try your strategy of adding something I'd like to have to the NEXT day's meal plan. Maybe I will help me decide if it's worth making room for in my plan or not worth having at all. Good idea.

**Kathleen
___________
2 Peter 3:9


JEANKNEE's Photo JEANKNEE Posts: 16,273
10/15/16 10:12 A

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Through tracking and monitoring I have learned what supports my body best and as I learn more, I make adjustments. So, I tend to eat similar things making planning pretty easy. I also group meals and/or copy meals from one day to the next in the Spark Nutrition Tracker. It does not take long and having the plan set brings a sense of ease to my day freeing me of concerns surrounding food.

Jeanne
Pacific Time Zone

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 120 (+/- 3% = 116.4 – 123.6)


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STRONGDAWG's Photo STRONGDAWG Posts: 1,349
10/15/16 9:50 A

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I planned yesterday what I was going to eat today. Last year, when I was on a very restricted diet, I planned for the entire week. Cooked it and packaged it in meal sized portions. That was what I did on Saturdays and Sundays. Then I ate what was packaged for the rest of the week. That was so much work, that I learned my basics and thus began my transition from "living to eat", to "eating to live."

Planning is pretty easy for me now that I eat the same basic meals over and over and over again. I might change up the snacks or when I eat what, but it's the same foods.

It will be a good exercise to stick to the planned foods.

She believed she could so she did.
- R.S. Grey


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DAISYBELL6's Photo DAISYBELL6 SparkPoints: (143,408)
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10/15/16 8:53 A
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Planning is pretty easy for me. I use Sparks Groupings to log in my favorite meals for breakfast lunch and dinner.. It takes only a few minutes at night or in the morning while I have coffee to log my plan. During the day, if I think of something I'd like to have (a desire), I log it into the next days meal.

I love having the momentary choice taken out of my hands and my sabotaging mind. I eat what I plan.

Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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NELLJONES's Photo NELLJONES SparkPoints: (439,395)
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10/15/16 7:16 A

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One of the advantages of being the cook of the house (the only one, maybe) is that I have total control over what's for dinner. I plan in advance for a couple of reasons: I need to know two days in advance to take a piece of meat out of the freezer and stick it in the fridge, I need to know if I need beans so I can weigh them out the night before and get them soaking first thing when I get up, and the big one: that I don't reach for the raisins-peanuts-oranges-whatever, and find out that hubby has eaten it all and not told me.

I also like to be able to look at my planner and know what I can look forward to. Tonight I'll be making curried pork and pasta, and I can spend the entire day looking forward to it. That anticipation is what keeps me from mentally scanning the universe during a craving. I only need to look at my planner and have something to crave, knowing that it will be mine in a few short hours.

Nell
Reston, Virginia (DC suburbs)

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


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SWEDE_SU's Photo SWEDE_SU SparkPoints: (137,957)
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10/15/16 6:45 A

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i have always wished i could make a plan for a week; it hasn't happened yet. that said, by the time we have morning coffee a decision is made for the days meals, so we are never caught in that "what are we having for dinner there is nothing here oh no oh no...". it's better than nothing:-)

live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!
one day at a time...

susan
sweden
central european time zone
6 hours difference from EST

fitbit: https://www.fitbit.com/user/244BN6

SW march 25 2012: 123
GOAL met aug. 13, 2012: 103


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KBEHNKE81's Photo KBEHNKE81 Posts: 10,757
10/14/16 9:24 P

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Weekdays are easy to plan, and weekend breakfasts and lunches are usually easy unless we are travelling. I have a few go-to breakfasts and lunches that I know fit in my calorie/nutrition plan. Supper is a little trickier, as it is not my realm around here, but I am usually able to make good choices once I know what's going to be served. I may take a small serving, or skip certain dishes altogether, or double up on the fruits and/or veg. If we are having something new, I read the food label so I know what I'm in for. That's not exactly planning, but it is "fitting things into my parameters" kind of action.

I will be away at a conference and on my own for meals for the most part next week. Tomorrow will be Big Planning Day, and I will make my grocery list so I know what to get at the store before my training conference starts. I do not expect to be eating out except for perhaps the first day's lunch. I will leave that open to the possibility of lunch with the other attendees as a get-to-know-you opportunity.

I have my plan for tomorrow in place. I have the whole day to myself, so I get to call all the shots!

**Kathleen
___________
2 Peter 3:9


HAPPYSOUL91's Photo HAPPYSOUL91 SparkPoints: (389,914)
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10/14/16 10:09 A

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I also like this day and am making my plan.

Every day I am on the verge of making slight changes that would make all the difference in my life.

Don't make todays choices be tomorrows regret

Carol
Southern CA - Pacific time


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KRISZTA11's Photo KRISZTA11 SparkPoints: (100,322)
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10/14/16 3:25 A

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I like this day.
I like to make a plan and stick to it, because it really takes all pressure off me, no decisions on the spot means no struggle.
Also, it forces me to recognize I did well and I deserve credit for it!
emoticon

I have a list of meals I eat, similar to what "Mary" created in the book, so it doesn't take more than 2-3 minutes to make my plan for next day. Now I only have to eat what I planned!
If I want to eat something else, I'll remember tonight and add to my plan for tomorrow.

Update Day 14 evening: I followed the plan I wrote for myself last night - gave myself credit.
Especially for dinner: I knew DS was going to cook dinner so I planned it... and dinner was not ready for more than 30 minutes after I got home... I thought of eating something else but remembered my plan and waited, despite hunger and desire to eat something immediately.
My reward was a perfect delicious dinner, and I feel strong and confident.
Also read D15 to be ready for tomorrow.




Edited by: KRISZTA11 at: 10/14/2016 (14:07)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


302 Maintenance Weeks
 
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SERIOUSLIM's Photo SERIOUSLIM Posts: 1,904
10/13/16 1:19 P

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I have dragged my feet on this one forever, regained a couple of pounds in the process-, but finally am up to it.
What a relief!
Sometimes i stall and it is as if i have lead boots on.Now i am ready to resume my progress,


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KRISZTA11's Photo KRISZTA11 SparkPoints: (100,322)
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8/19/16 3:22 A

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emoticon
Knowing what I'm going to eat takes off a lot of pressure.
So true, the emotionally painful part is the struggle and indecision,
and it is much easier to make good choices the day before - especially if you plane for 3 days ahead.


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


302 Maintenance Weeks
 
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SANTANOMA11's Photo SANTANOMA11 Posts: 296
8/18/16 10:52 A

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Yay! I've been looking forward to this day... I actually love meal planning. Somehow, I totally ease up my life by knowing what I'm going to be making for the next few days. I like to plan 3 days in advance, because I also love to regularly shop for fresh veggies at the farmers market.

"Think you can, or think you can't... either way, you're right." - Mark Twain
"Fall seven times, stand up eight." - Japanese Proverb


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LUCKY-LISA's Photo LUCKY-LISA Posts: 819
12/10/13 2:16 P

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I think planning my next day's meals will work well for me. I am not sure about planning for a week though. I do travel a bit and DH does some of the cooking. I do work around if I know I will be having a special meal. For example, next week, I am having dinner out with my girlfriends on Wednesday, so I will plan to eat a bit lighter the evening before and after.

I have also noticed that sometimes on a Thursday or Friday, even if we have planned a healthy meal, both DH and I will be too tired to make it and have something unplanned. I have a go to meal for when this happens - Dr. Oetker's Ristorante Frozen Pizza - mushroom. 1/2 a pizza is about 400 calories and is sufficient. Better if I have some additional veggies with it. But it is thin crust and delicious so I am happy with it.

Lisa, North Bay, Ontario


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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (113,933)
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8/27/12 11:17 A

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Another tougher for me!!!!!!!!!!!!!!!!!!!! emoticon

FEAR THOU NOT; FOR I AM WITH THEE; BE NOT DISMAYED; FOR I AM THY GOD; I WILL STRENGTHEN THEE; YEA, I WILL HELP THEE; YEA, I WILL UPHOLD THEE WITH THE RIGHT HAND OF MY RIGHTEOUSNESS.

ISAIAH 41:10

PAT FROM NC


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HEALTHYCHARLENE's Photo HEALTHYCHARLENE Posts: 147
1/14/12 8:51 P

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I've been following a food plan for a little while now. Tomorrow is my weigh in day, so I'm ready to get the feedback.

Warmly,
Charlene

“He who controls others may be powerful, but he who has mastered himself is mightier still” ~ Lao Tzu



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SNAPDRAGON1231 SparkPoints: (0)
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11/16/11 5:57 P

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Tomorrow I am officially starting my diet, but have been pracyicing these last to weeks lol!
Will plan, I am happy about the timing a few days before the holiday and all.

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JSPEED4's Photo JSPEED4 Posts: 1,695
3/30/11 12:19 P

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I could not find the Day 13 page, so I will add it to Day 14. I still am working on a couple of other days, but want to keep looking ahead some, too.
Day 13. Distractions work and so does figuring out what I am hungry for. If it is comfort, I can do comfort exercises; if it is salt, I'll plan to add a bit more to the next protein meal; if it is indistinct, I will drink water. If that does not do it, I get some fresh fruit, or dried, or distract myself with a Stress-Busting activity. And it helps me to eat within two hours after a big exercise workout.

The Stress-Busting Challenge SparkTeam really helped me a lot with this. I recommend it all the time!

Day 14: Planning my meals. The days when I take the time to go through the Nutrition Tracker in the morning, planning the whole day, are my most satisfying as far as food and energy go. I could start clicking the date ahead and do the next day's plans the night before.

J. Speed Eastern Standard Time, UTC/GMT -5
www.thebushwhacker.com/the-old-new-n
uclear-fuel-thorium


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DRAGON-ROSE's Photo DRAGON-ROSE Posts: 47
3/27/11 12:20 P

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I've decided to take two days to plan my food for my first diet day, just so I can get it into my conscious mind that this is truly important. Now that I'm focused on the task, I realize that the foods I usually eat are really uninspiring!

So I adjusted - I have planned better quality foods, and I just got back from the grocery with some fabulous Boars Head Oven Gold turkey (just enough for my lunches, so no waste), a few slices of Horseradish cheese, Arnold's Sandwich Thins, fresh leaf lettuce, a couple tomatoes, the best baby carrots I could find, a cantaloupe, and some kiwis. I have oatmeal and eggs to switch off for breakfasts, and some higher-quality frozen dinners for the nights that we don't have great northern beans for dinner.

I won't bore you with all the rest; you get the idea. I will buy only the amount I need to keep the cost down. I will eat smaller, better meals. Since I am now paying attention to the food as I eat it, I will be in heaven!

Is this weird? I am actually looking forward to beginning my diet tomorrow!
.

Your life is not a dress rehearsal, it is the real thing. Do what makes you happy. Do it now.


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QUEENMINA SparkPoints: (0)
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3/27/11 12:55 A

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For the most part, I've really tried to follow her exercises as exactly as possible, but other times I modify them in ways that suits my lifestyle and preferences - while trying not sacrifice the lessons I know she's trying to teach me.

I don't usually plan each and every meal EXACTLY. But I do have a general list of dishes for the week - most of which I prepare over the weekend before. And most of these meals average between 350 to 450 calories a serving. So during the week, I pick whatever meals I feel like eating for that day, maybe switching them up here and there, but always knowing that I'm going to be within my average calorie counts for each meal and ultimate the day.

For example, I'll prepare roasted chickens, homemade breads, soups or stews and assorted veggies and separate them into ready containers in the ref. As the week goes along, I'm either fishing out a homemade "TV dinner" or quickly prepping (ala minute) health sandwiches or salads or breakfasts. Sometimes I can the same things everyday for three days straight - and other days I like to change up every meal. It really depends on my mood. But I prefer to keep it flexible.

The only time I get really militant is when I know I'm going to eat out. Then I try to research nutritional values of the resto's dishes. Or if I'm eating a friend's house, I check on the menu they've got planned and see if I can supplement by bringing my own salads or side dishes, so that I can still keep to my diet, but enjoy these communal meals anyway.

But of course there are times when I have unexpected eating dilemmas (eg like the other night when I got stuck at the office longer than planned and didn't have dinner on me or I get offered unhealthy food by the big boss!). Because I've learned that I can tolerate hunger and it's really ok to say no, I just make it a point to NOT EAT, rather than break my streak. My determination to succeed and stay on plan is so strong now, I really don't have such a hard time making those kinds of decisions.

I think it helps that I'm not exactly starting from scratch, since I've been watching my food for over two months now. So I know that I already have established certain "good" habits and that Dr Beck is validating what I've already learned on my own.

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AJEHLY Posts: 27
1/21/11 10:44 P

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So, on my way to days 14 and 15, I came face to face with my binge eating. I haven't binged since I restarted SparkPeople, but the weight gain I have every time I meet goal (3+ times in the past two years) has really all been from binge eating. So far, I've been planning and monitoring my eating since being on SparkPeople, but it feels triggering to me. So, taking the advice I was given on the Living Binge Free team, I am focusing on not bingeing first rather than weight loss. Therefore, I'm deciding not to keep tracking my eating on SparkPeople. I added being binge free and a few other non-triggering food and exercise related goals to my "Other Goals" and am tracking those every night instead. It feels positive and doesn't make me feel like I'm going down the same path I've always gone down before.

That feels really good to me. I'm also working on some other skills in tandem with the Beck skills. I have a new DBT skills workbook, which is already helping me diffuse some anxiety and take better care of myself. I'm also reading "Eating in the Light of the Moon", which is a fascinating book about women and eating from a different perspective.

Anyway, I'm going to keep working through Beck, but maybe more slowly, as I work on adding CBT and DBT skills to help me not have to binge and not constantly obsess about food.

AJ

Please add me as a friend if you'd like to read my SparkPage. I'm not really THAT private, but I don't like people who aren't on SparkPeople to Google my blog.


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ANUSCHKA9's Photo ANUSCHKA9 SparkPoints: (222,581)
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9/7/10 10:50 P

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Since I don't cook dinner (my husband does), I can only plan so far. I try to get him to tell me in advance what he plans to cook, but that's a lost cause. It's not worth the aggravation, so I'm going to let that meal go. I plan breakfast, lunch and snacks. I leave room for extra calories at dinner, just in case he cooks something really fattening... and then I make sure to eat small portions. Sometimes I eat a small portion at dinner, then eat a cup of vegetable soup later in the evening if I feel hungry.

Anuschka
PST - San Francisco Bay Area


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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (113,933)
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7/7/10 10:07 P

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I just finished this activity. I can plan away but I bore easily so I need options. My options must be hold my taste buds. I can not eat the same thing. But I must plan carefully. I have a feeling 14 thur 16 will go hand in hand. I will have to continue to plan for a while. It helps to see things on paper. sp has make it easier to count carbs etc. emoticon

Edited by: PURPOSEPOWER95 at: 7/7/2010 (22:11)
FEAR THOU NOT; FOR I AM WITH THEE; BE NOT DISMAYED; FOR I AM THY GOD; I WILL STRENGTHEN THEE; YEA, I WILL HELP THEE; YEA, I WILL UPHOLD THEE WITH THE RIGHT HAND OF MY RIGHTEOUSNESS.

ISAIAH 41:10

PAT FROM NC


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MAZZYR's Photo MAZZYR Posts: 9,165
4/11/10 3:25 P

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Today I'm re-visiting Day 14: Plan for Tomorrow.

When I have a plan in place it takes the guess work out of what I can or cannot eat.


Edited by: MAZZYR at: 4/11/2010 (15:30)
Mazzy


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ANNANN63's Photo ANNANN63 Posts: 2,241
3/3/10 6:04 P

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I actually haven't been doing this. I eat a lot of the same things over and over. I keep all the ingredients on hand and select which one I want when mealtime comes. I am retired so I don't have the issues of packing lunches or eating out much so it is easier for me.

Annie
Central Florida-EST


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ANNANN63's Photo ANNANN63 Posts: 2,241
1/24/10 6:11 P

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Today I planned my meals and snacks for tomorrow. I don't mind this exercise and it may be very helpful because sometimes nothing sounds "good" and it takes a while to decide what to eat.

I am reserving the right to make changes tomorrow if I find that I really want to do that. However, I can see that having something planned could make things easier.

I am commiting to planning for a week.

Annie
Central Florida-EST


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COFFEE666's Photo COFFEE666 Posts: 97
12/2/09 5:22 P

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I've gotten to the point since I've been on SP a while that I automatically log in my food. Even if I tell myself, 'Oh, don't worry about logging food in today" I still do it even if I do it the next day. It's just a good habit that I've picked up.

Now, the planning for tomorrow. I'm going to commit to doing that for a week. I do this mostly already but not for every meal. It would certainly help for me to have all the meals planned out so that I can make sure I have all the items I need. And I like to make things that give me leftovers so that I can have them for lunch the next day.

The only real issue I have to this is my husband not wanting to eat the same thing twice in as many days. He may just have to get over that.

"Looks like your expectations let you down. Expectations have a way of doing that." -Pedidiva


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JUSTKD's Photo JUSTKD Posts: 1,322
11/29/09 5:54 P

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Okay, so I'm working on this tonight. Any suggestions how to plan your meals when someone else does most of the cooking? Breakfast and lunch are easy enough on days that I work, but when hubby is home he cooks dinner like 95% of the time. Even if we discuss what to have for dinner, if he changes his mind later he fixes something else. I guess I'll just make sure to have salad fixings on hand and start with that, then focus on portion control.

I've done some skipping ahead, rather than focusing on one task one day at a time...but I keep reading the first couple of weeks and never actually doing them. I'm trying to actually jump right in. The worst that could happen is I just don't make any progress again. Then I'll just have to try something else. Eventually I've got to find something that works, right?

Kelli


DRBECKDIET Posts: 29
11/18/09 5:19 P

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done!
I used to track my meals a while ago, this is the first time to plan and track my meals. I think this is not so bad, it didn't take that much time and I don't have to think much about what to eat. Also it saves me time because I can prepare some food the night before and I don't waste time thinking what to eat/what to cook.

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IMREADYTODOIT's Photo IMREADYTODOIT Posts: 564
9/27/09 3:15 A

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I love to plan-its the sticking to it part I have trouble with!

Brittany-Striving for persistence, not perfection!

“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”


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NANCY-'s Photo NANCY- Posts: 7,359
9/9/09 9:35 A

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since I plan my meals weekly, this is an easy step for me.

Expect Success

*´¨)
¸.•´¸.•*´¨) ¸.•*¨)
(¸.*Stress comes from focusing on problems,
........relief comes from focusing on solutions.

Reward yourself for behaviors, not results.
MAZZYR's Photo MAZZYR Posts: 9,165
7/10/09 6:55 A

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I'm re-visiting this step. I need to get back to planning for tomorrow. The fact is when I do I release weight... when I don't I maintain. I really need the structure of a plan when I choose to release weight.

Mazzy


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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,886
7/7/09 6:48 P

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I've gotten a little sloppy with this so I'm going to try it for a few days. I do weekly meal plans but often make changes or switches. I'm going to be more detailed in my daily plan and keep track of what changes I make "on the ground"

Heidi



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LISA__'s Photo LISA__ Posts: 85
6/2/09 1:05 P

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I used to be really good at planning for a week but for the past few months its not been easy. I am now trying to plan for the next day on the weight watchers website tools and then actually writing down the food in my journal after I eat it.

Lisa



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KONSTANZEPR31's Photo KONSTANZEPR31 Posts: 957
5/15/09 7:33 P

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I am horribly resistant to this step. Obviously - I haven't posted in a few days. It's all good, thought - my credit to myself for the little things is that I've been working on the past steps. I know it's very beneficial - my aunt wrote everything down and lost all her excess weight - she looks fantastic! I just need to get off my kiester and do it. I'm headed to the grocery store to stock up a bit on some detox food for the weekend and plan around that stuff.

Blessings Always
Elisabeth

Philippians 4:13 - I can do all things through Christ which strengtheneth me.

SW: 188
CW: 158
GW 1: -16 lbs (142)
Final GW: 125



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SARAHJAYNE7 Posts: 33
3/13/09 4:05 P

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This seems so obvious - but it really works.
On Thursday I wrote down what I was going to eat today - and I've stuck to it. I've managed to resist hot cross buns and lots of biscuits.
So I've written down what I'm going to have tomorrow and I'm confident it'll work.
I must admit I've been jumping around the book a bit - but I will do all of the stages.
I'm really pleased with how much sense this makes.
emoticon

CINDILP's Photo CINDILP SparkPoints: (161,614)
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2/24/09 1:32 P

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During the week I have a plan. I have to. But, weekends vary. I need to have a plan to deal with social situations like the pancake breakfast Saturday. Also, a plan for dealing with the availability of food on the weekend.
Cindi

Cindi
Iowa
Central Time Zone

Team leader:
Funny, I Don't FEEL 50 (or 60 - it's all good)!
The United Methodist Team.
Sonoma Diet
Social Workers, Counselors and Therapists




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MAZZYR's Photo MAZZYR Posts: 9,165
2/17/09 11:39 A

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I'm willing to plan and monitor what I eat because...

-Spontaneous eating does not work for me.
-Having a plan gives me structure and eliminates indecision about what to eat.

Soooo... I'm willing to JUST DO IT!

Mazzy


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LILLIAN364's Photo LILLIAN364 SparkPoints: (0)
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1/30/09 8:11 A

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I wrote out today's food plan. I'll write out tomorrow's after I go grocery shopping. I'm not much into list, but it wasn't as hard as I thought to write out what I planned to eat.

Maintenance range. 127 to 132.

LIfe should not only be lived, it should be celebrated! (Osho)


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RUN2RIDE's Photo RUN2RIDE Posts: 1,204
12/15/08 9:00 P

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I've recommitted to doing this - I'm on about a 10-day streak now...

Personally, I *need* this one really bad! Hope I'm not getting nuerotic about it but I'm finding it really challenging right now keeping my weight where it is and the planning ahead always keeps me in calorie range.

I'd read a spark page where a gal in her 60s? 70s? had lost 80#s and was still journalling her food 10 years later - she said that she knew it was what she needed and wasn't willing to give up any of the ground she'd worked so hard to gain - it made me feel better about feeling like I'm dependent on this...

My ticker represents 12 years of learning and losing and regaining and regrouping - I'm NOT going back! I *AM* and *WILL BE* fit 4 life!!


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MAZZYR's Photo MAZZYR Posts: 9,165
12/13/08 6:50 A

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Plan and monitor what I eat is something I'm willing to do and I will not give myself a choice about this.

Health problems have given me the incentive to eat smaller meals, and I'm willing to be extremely thoughtful about my choices.

Mazzy


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FB_000's Photo FB_000 Posts: 1,367
11/29/08 3:30 A

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I planned meals and counted calories for 2 years. Now I can do it in my head.

I noticed, for me, it did not help me to not eat spontaneously. I think it is b/c I am so used to it.

For me, this is not helpful. I try to be mindful of my eating throughout the day and meditate on it. That helps me.

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BUTTERFLYWINGZ's Photo BUTTERFLYWINGZ SparkPoints: (15,596)
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9/6/08 10:55 A

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Thank you :) I wish I could officially start this being in the state of mind I'm in, but I'll have to keep my reinforcements in place - have a great week Sandy!!

~~ Renee ~~

My Motto: "DO IT ANYWAY!!"


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/6/08 9:25 A

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Good Job, Renee! Have a Great Trip!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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BUTTERFLYWINGZ's Photo BUTTERFLYWINGZ SparkPoints: (15,596)
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9/5/08 8:04 P

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I have to laugh at this chapter, as tomorrow I will be on the road to visit Calfironia. We are moving back at the end of the year & this marks a major change in my life in so many ways.

I've circled all of my assignments in today's workbook & will re-read them on the day we get back (Friday). This is a good day to do it as well, because I do my weigh-ins with my team on Saturdays and I will be in need of a trip to the grocery store.

I have been doing pretty well with using the Nutrition & Fitness tracker on Spark daily, so I intend to use it to pre-plan my schedule after we get back... I've been practicing for a few weeks now.

I am so proud of myself for making it through the first two weeks of the Beck program & getting excited about days 15-42. I went through all of my workbook posts and gave myself a gold star for all I've accomplished - it feels great!

So here's to doing it anyway, and I will be back at it on the 12th :) - see ya then! ~ Renee

~~ Renee ~~

My Motto: "DO IT ANYWAY!!"


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
7/19/08 9:20 A

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Good Job! It does feel good to be in control of your day! Keep Going!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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RUN2RIDE's Photo RUN2RIDE Posts: 1,204
7/19/08 8:09 A

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when a friend did Beck a year ago, I admired how she always had her food planned out so i've been doing this for about a week now - very cool! I'm more confident about my eating and i'm finding that in addition to planning my eating at night, i'm also making a written to-do- list of what i need to do before leaving for work in teh mornings. makes my days much less hectic - i think i like this :)

DAY 14 - DONE and ONGOING...

My ticker represents 12 years of learning and losing and regaining and regrouping - I'm NOT going back! I *AM* and *WILL BE* fit 4 life!!


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