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SVENJAH Posts: 374
2/2/11 5:49 P

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STEG 10 (sista, men... I can always benefit to read every article again and again...)

Learn From Your Own Experience emoticon
4 Steps to Lasting Behavioral Change
1. Observing your own actions and their effects
2. Analyzing what you observe
3. Strategizing an action plan
4. Taking action
emoticon Then you start over at the beginning again, observing the effects of your new actions.

emoticon 1. OBSERVE... core skills are self-awareness and self-monitoring. Focus on something internal (your feelings about yourself and your efforts, your physical and emotional reactions to your new eating and exercise behaviors). Shifting your focus to internal factors is the only way to get the information you need to make necessary adjustments.
emoticon 2. ANALYZE...core skill is critical thinking about yourself and your behavior. Your attitude towards yourself must be open in the sense that you are willing to see whatever is there—not what you want to see to confirm your pre-existing assumptions. And it must be non-judgmental. Your purpose is to find out what might be going on underneath the surface. And just as you wouldn’t reveal your real thoughts and feelings to someone who is going to jump all over you for having them, those inner thoughts won’t be revealed to you if you treat yourself that way.
emoticon 3. STRATEGIZE...core skill is creative thinking. If you decide that something needs to change, imagine what things will be like after you have made the changes. Work backwards from there to figure out the particular steps you need to take in order to get to this new imagined place.
emoticon 4. ACTION...core skill is process thinking. Deciding that a particular change is what needs to happen isn’t the same thing as successfully making that change. To follow through may require knowing how to find the extra time needed, digging deeper to find the motivation and perseverance, and changing your priorities and values.That means getting to know yourself well enough to know what works for you AND WHAT DOESN'T.


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MEDDYPEDDY's Photo MEDDYPEDDY Posts: 7,813
1/25/11 12:34 A

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To me it is very much an attitude, I have to believe that I am worth it. I am starting to believe that tit could be reached by acting as if...

•••••••••••••••••••••••••••••••
"Trust God and buy broccoli."

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INGMARIE's Photo INGMARIE Posts: 7,973
1/24/11 9:02 A

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emoticon
persistence is a bit elusive sometimes emoticon
but as long as we keep at it. fall down and
Get Back Up. emoticon

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SVENJAH Posts: 374
1/23/11 5:57 P

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STEG 9: Pave the Way for Persistence emoticon
Be Consistent to Reach Your Goals
practice—develop a set of daily practices or situations that promote persistence.

Here are some key elements you’ll want to include in your daily practice:
emoticon Surround yourself with excellence.
Find success stories that inspire you and read them often.
Associate yourself with people who are actively pursuing positive goals similar to yours.
Share your Vision Statement with a few people you can trust to be supportive.
emoticon Give your physical environment a makeover.
“out of sight, out of mind”..."in sight, in mind"
Make sure that the places you spend most of your time are full of positive cues, visual reminders of your vision and your goals.
Have several strategies and tools for handling stress.
emoticon Eliminate as many negative cues and triggers as you can.
emoticon Go public. emoticon
The more people who know about your goals, the more support you’ll get, and the harder it will be to find places where you feel comfortable NOT doing what you’ve said you want to do.
emoticon Reward success, but don't punish yourself for failures.
Doing well means doing your part well—not just seeing a change on the scale.

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INGMARIE's Photo INGMARIE Posts: 7,973
1/16/11 9:47 A

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emoticon series . I for one need the reminders.
Thanks. emoticon emoticon

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SVENJAH Posts: 374
1/15/11 5:49 P

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STEG 8: Give Yourself a Reality Check
emoticon Are Your Weight-Loss Expectations Realistic?
Anything and everything you can do to make your weight loss efforts less stressful should be at the top of your priority list.

5-Point Reality Check
There is no simple way to be certain how many calories you are burning at any given moment. Many factors affect your metabolism—the quality of your sleep, your mood and feelings, the quality of the foods you eat, the variety of your daily activities, your basic health. emoticon Successful weight loss is a holistic phenomenon, dependent on harmonious functioning of body, mind, and spirit.
emoticon Use memory, anticipation, and an appeal to our most basic values to shift our in-the-moment priorities.
emoticon If you want to get into the process of changing things, you need a positive vision of your goal and lots of positive reinforcement.
emoticon Harsh self-criticism may be the biggest obstacle to the skill that can actually help you get past recurring problems—the skill of learning from your mistakes and adjusting your behavior accordingly.

You are your body. Work on behalf of your embodied self. You’ll do much better when you focus on making positive changes to improve your health and well-being, rather than on fighting your bad habits.


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MEDDYPEDDY's Photo MEDDYPEDDY Posts: 7,813
1/8/11 3:55 A

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Thanks for reminding me, I was just thinking that I need to do some practical goal setting and put it in writing...

•••••••••••••••••••••••••••••••
"Trust God and buy broccoli."

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SVENJAH Posts: 374
1/5/11 5:20 P

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STEG 7: Plot Your Strategy
6 Characteristics of Effective Goal-Setting
emoticon Challenging: Your goals should be realistic and suited to your present capabilities. Small, progressive steps toward reasonable, long-term goals are crucial to success. But your goals should also push you to extend yourself beyond where you already are.
emoticon Attainable: Make sure you can actually achieve what you're setting out to do. Otherwise, you will get frustrated and quit.
emoticon Specific: Define concrete and measurable action-steps that tell you what your goal looks like in real-life terms. Include how you will measure your results so you can tell whether you are getting anywhere.
emoticon Time-limited: Goals need to come with deadlines, due dates, and payoff schedules. Create intermediate- and short-term goals that will keep you focused on what you can do to help yourself get there.
emoticon Positive: We are much better at approaching what we DO want than avoiding what we don't want.
emoticon Flexible: Nothing in this world stays the same for very long, and staying alive and on course means being able to adapt to changing circumstances. Your goals should include plans for dealing with problems so that you don’t fall into all-or-nothing thinking that lets one difficult situation become an excuse for ditching your whole plan.
emoticon Meeting your goals is 90% attitude. No one is perfect, and you’re going to have days where you just don’t do what you set out to. Make sure you build up some good stress management habits and tools to help you deal with those days. emoticon

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SVENJAH Posts: 374
12/30/10 4:34 P

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STEG 6: Write Your Vision Statement emoticon
Whatever your real goals might be, losing weight is just one thing that will help you achieve those goals. It is not the ultimate goal itself. Maintaining your motivation means clearly picturing the real reasons for all of your hard work.
emoticon You’ll be so focused on the scale and your weekly weight loss drama that the ups & downs you experience will make you miserable, stressing you out so much that you become your own worst enemy.
emoticon The incorrect belief that you need to lose the weight first, before you can do anything else about reaching your actual goals.Being lighter doesn’t magically solve other problems in your life.

emoticon The Vision Statement sets the stage for everything that follows in your weight loss efforts. It provides inspiration and direction.
Your Vision Statement should tell you what else (besides your weight) needs to change within yourself and your life to help you get from where you are now to where you want to be.
emoticon Make sure you are focusing on what you CAN do to change your life.

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SVENJAH Posts: 374
12/21/10 6:41 P

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STEG 5: Take the Mystery Out of your Motivation Problems - Become Your Own Best Motivator emoticon
1. True or False: My motivation seems to depend on what the scale (tape measure, fit of my clothes,...) says. I feel motivated when I see results, but unmotivated when I don’t.
2. True or False: I feel like I am in a constant battle with myself. In my “normal” state, I want to eat whatever I like, whenever I want it, and/or my body just naturally gravitates towards the couch. emoticon It’s very hard to make myself do what I know I need to do.
3. True or False: I really want to eat healthy and exercise most of the time, but I just can’t seem to resist the temptations that I run into most days.
4. True or False: I think I would do much better if I had more control over my life and my time. There are just so many demands on me that I can’t fit exercise and healthy meals into my day as often as I want. emoticon
5. True or False: I do well for a few hours (or days or weeks), but then I have a bad time and things really go downhill. All I see is what I did wrong, not all the things I did well. I get flooded with negative feelings, and just want to give up. emoticon

Interpret Your Results: Identifying Problems & Solutions

QUESTION 1 - If you marked this statement True, you are relying on external forms of motivation and need to work on developing your internal motivation.

Weight is not the real problem, and losing weight is not the real solution. The problem is how you feel and what you can do. The solution is doing things that make you feel better emoticon (physically and mentally) and improve your functional abilities. To find out what those things are, you need to look inside yourself and observe what happens when you try different things.

QUESTION 2 - If you answered True to this statement, you may have some inaccurate assumptions about what motivation means and feels like.

Many people seem to think that "being motivated" means not having to struggle with opposing desires. Not so. emoticon Your motivation will be much stronger and consistent when you focus on making conscious choices about what you can do consistently to meet all of your needs and desires: gratification of our senses (eating what we like when we want it) and the gratification of achieving abstract goals (being healthy, fit or attractive).

QUESTIONS 3 & 4 - A True response indicates that you may be assuming that your behavior is dictated by external factors (the needs of other people or the “appeal” of tasty foods), rather than by internal factors (your own values and decision-making processes). One thing you can do to begin transforming these assumptions about who or what is controlling your behavior and choices, is to put the "I" back into your vocabulary.

QUESTION 5 - If you answered True, you probably struggle with some strong either/or and all-or-nothing thought patterns, as well as an overdose of perfectionism. emoticon The emotional upset they cause when things inevitably don’t go perfectly makes it impossible to stay focused on what really matters: what you can learn from your slip-ups to do better next time.
You need to learn more about how this problem develops and how to effectively break the cycle of pessimism and self-defeat.

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SVENJAH Posts: 374
12/18/10 6:09 P

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3. ...Keep your kitchen stocked with healthy snacks and you let the Emotional eating get its hands on them, then you can stay relatively happy until that day when you’re able to end emotional eating.

This does not work if my kitchen is too much stocked with healthy alternatives!


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SVENJAH Posts: 374
12/12/10 4:27 P

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STEG 4: Taming the Emotional Eating Beast emoticon

Will power has little effect on controlling emotional eating. The shift into emotional eating is usually a “state-dependent” event, it involves shifting into a different state of consciousness with its own independent set of emotions and related thinking patterns. For a little while, you literally aren’t your normal self, and the normal tricks you use to manage your behavior and thinking may not work.

Coping with the immediate problem:
emoticon 1. Play the Stalling Game. If you can manage to stall it for just a few minutes, emotional eating will often forget why it woke up in the first place. Instead of trying to fight it, just wait or five minutes. Most of the time, 10-15 minutes will be long enough.

2. Play the Distraction/Substitution Game. The key here is to keep in mind that what you really want isn’t food, but emotional comfort. emoticon If you can find ways to comfort yourself that don’t involve food, the need to eat will go away very quickly. Find something you enjoy doing that’s simple and easy to do right away
Listen to soothing or inspirational music
take a hot bath
walk around the block
logon to SparkPeople
chat with a friend
read

3. Play the Good Beast/ Bad Beast Game. Emotional eating is always willing to negotiate with you if you can demand some sort of compromise. Keep your kitchen stocked with healthy snacks and you let the Emotional eating get its hands on them, then you can stay relatively happy until that day when you’re able to end emotional eating.

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SVENJAH Posts: 374
12/12/10 4:12 P

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I still must practice "Stop & Ask" a lot! Mostly this week, I have been shopping by routine, but a little better I was to "stop & ask" after being home.


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SVENJAH Posts: 374
12/9/10 7:02 A

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One of my new goals is to "track eating patterns, including when and why you pick up food."
I keep a note on my wallet and pocket "STOP and ASK," so that I think about why I am going into a store and what I will buy. It helps a little, and I hope that my decisions will get better if I keep practising!

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SVENJAH Posts: 374
12/7/10 3:51 P

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STEG 3: Move Beyond Toxic Guilt
Stop Feeling Guilty about Every Mistake
emoticon Appropriate guilt is the kind you feel before you do something you don't want to do, while things are still in the thinking-about-it stage and there is still a chance you can choose not to do the thing that makes you feel guilty.

When you routinely push aside the little voice in your head that tells you that you may want to think twice about an action it doesn’t go away. It just moves a couple of steps further down the chain of events and gets louder. Now, instead of hearing that voice before you act, you don’t hear it until after you've already done the thing. Instead of a gentle voice reminding you to think before you act, it’s screaming at you about what you already did wrong and what a jerk you are. This is toxic guilt. emoticon

emoticon Exercise Your Healthy Lifestyle Conscience
1. STOP and ASK yourself what you really want to do before you act.

2. If you agree with the voice, decide not do the thing in question. If you disagree, decide to do it. And if you're not sure, try to postpone your decision (and action) until you've had a chance to sort things out a little more.

3. After you've made your decision, act! Then take a few more seconds to notice how you feel about what you just did. Just note what you decided, what you actually did, and how you felt afterwards. File this in the memory banks for future reference.


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MEDDYPEDDY's Photo MEDDYPEDDY Posts: 7,813
12/6/10 1:18 A

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Weinghing each day is insanoty, I ate healthy meals yesterday and did exercise by shoveling snow for 30-45 minutes – the scale this morning showed one kilo down compared to sunday morning... and I feel better although I know that it can vary from day to day with 1-3 kilos – it´s the lpng run that counts. Nevertheless, yesterday was a good day!

•••••••••••••••••••••••••••••••
"Trust God and buy broccoli."

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MEDDYPEDDY's Photo MEDDYPEDDY Posts: 7,813
12/5/10 1:29 A

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I have planned to obsess with weighing for a while – this morning I stepped on the scale and found it to be a kilo more than two days ago. Although I know that this is "Normal" variations, I get very discouraged and my sick mind toys with the idea to skip breakfast...which I have promised the therapist at the eating disorder clinic not to do so now I have had it and I will keep on eating according to plan no matter what the scale says... but it is not easy, it rules my life so easily... it certainly affects my mood!

•••••••••••••••••••••••••••••••
"Trust God and buy broccoli."

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SVENJAH Posts: 374
12/4/10 2:24 P

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STEG 2: Take the Stress Out of Weighing In
Although we talk about weight loss in terms of numbers, your body is not a calculator and it doesn't operate like a checking account.
1. Be clear with yourself about what that number on the scale really means. That number tells you absolutely nothing about what kind of person you are or how other people see or think about you. emoticon
2. Remind yourself that you are choosing to use the scale as a weight loss tool. You can learn to use the scale as a helpful tool, instead of giving it the power to dictate your feelings and your actions.
emoticon 3. Use the number on the scale to actually help your program work for you.

It is NOT a lower number on the scale that makes all the work you are putting into your weight loss efforts worthwhile. What makes it worthwhile are the benefits that come with doing the best you can to eat a healthy diet, be fit and active, and do things that make you feel good about yourself. These benefits depend much more on your attitude and the quality of your efforts than on any number you see on a scale.

Shift your focus from the scale to the quality and consequences of your own attitudes, perspectives, and efforts.

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SVENJAH Posts: 374
12/1/10 4:17 A

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emoticon Tillsammans gör vi det!
STEG 1: Put "I" into Your Vocabulary- Vad gör JAG?
There’s a big difference between knowing what to do, and knowing how to do it.
People who succeed have mastered the art of defining problems accurately, and choosing (and implementing) effective solutions.
Whenever you notice a persistent problem —whether it’s related to food choices, exercise, or motivation—try to define the problem in writing.

What specifically are you doing (or not doing) that you need to change?
Why do you think this keeps happening?
What are the major triggers or causes of this problem?

Do those words make it sound like you’re in charge, or as if something else is in charge of you? emoticon
Go back through the words you wrote, changing any passive verbs to active verbs and replacing any external forces with "I" statements.

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MEDDYPEDDY's Photo MEDDYPEDDY Posts: 7,813
12/1/10 12:10 A

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Thanks for the idea, I need to focus better as well!

•••••••••••••••••••••••••••••••
"Trust God and buy broccoli."

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INGMARIE's Photo INGMARIE Posts: 7,973
11/29/10 8:51 A

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sounds like a good idea to me, I go back and read the articles every so often.
Hang in there and dont get too down on yourself
we all slip and fall, the main thing is GET UP again and again. emoticon

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SVENJAH Posts: 374
11/29/10 7:47 A

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Känner alldeles trött av illmående och måtverkande rutinerna. Tror jag skall börja de 10 Mind Over Body Steg:
http://www.sparkpeople.com/resource/mind
_over_body_fat.asp
och verkligen tänka/svara på frågorna i varje artikel!

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