Group photo
Author:
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
Fitness Minutes: (71,569)
Posts: 1,102
3/9/20 5:44 P

My SparkPage
Send Private Message
Reply
This has been an extreme adjustment over the last eight months, or so.

I have had to re-jig my running schedule: I now wake up just before 6am to go for a 25 minute jog before work twice a week and then a long run over the weekend. It took a lot of trial and error to get to this point, evening jogs simply did not work because the bedtime routine is not very long when we are all only getting home after 6pm.

I now order our food on-line. This is recent, something that has happened over the last three weeks. It means I plan our evening meals over the weekend and I have all meals planned for the week. It is a huge stress-reliever. Breakfasts and lunches are more predictable, although I would like to start bringing my own lunches to work. All in good time.

My issue is when sweet food is brought into the house. I really have a serious weakness there. I tried 30 days with no sugary snacks and it worked well, but I'm slipping back quickly. Trying to work out how to build my energy and motivation in this area.

No iPad in the bedroom: Day 4 of 30
No sugary snacks: didn't manage it today. Ate a whole box of cookies.

Sunshine20113
Time zone: GMT (+1) British Summer Time


 current weight: 124.0 
128
125.75
123.5
121.25
119
THE_FAE's Photo THE_FAE Posts: 751
3/9/20 11:05 A

My SparkPage
Send Private Message
Reply
most of the time, I have no excuse to not create time and energy for being healthy.

I am self employed and really don't have to be any where except at 2 markets 2 times a week from April through December with a few other things here and there.

Seriously. there is no excuse. except for procrastination.

that said, I do have some regular things I do for scheduling time for healthy living. my mornings are coffee time which is when I'll read my response cards (and right now, the pink book and logging here). usually, I am coffee, response cards and logging into sparkpeople on my app.
during this time, I'll log my coffee and smoothie calories and as I drink my coffee I plan my meals for the day (since I usually don't eat out). this helps set my intent.

then I'm ready to get my day going.

Sundays is my main clean fridge, stock up on groceries and meal prep day. yesterday I started some kraut to ferment (it'll be ready in about a week), sliced and froze some fruits for my smoothies for the week and made a gallon of red sauce from fresh tomatoes & veggies in my pressure cooker. I froze 3 quarts for future. I know what I have to eat and while I don't plan for meals in advance, I know what I have so dinner is always easy to make. I cook from scratch so I'm very mindful of what I am doing.

making time for exercising is another issue, though. I am the queen of impulse and procrastination and can get distracted. so I got a pair of shoes that I can just slip on and head out on a walk ... instead of having to stop and plan for exercising which helps me get some of my exercising in. I am needing to really schedule time for yoga. my core needs it. since spring is happening it's not so chilly out and now it doesn't get dark til later so I'll be out walking in the evening.



I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


 Pounds lost: 62.9 
0
15.725
31.45
47.175
62.9
JUNEPA's Photo JUNEPA Posts: 14,521
3/9/20 2:41 A

My SparkPage
Send Private Message
Reply
Day 8 - Create Time and Energy

Planning the day before my meals, my exercise, my schedule, my list of things to be done is huge to my success. It took a few Beck treks to really learn to plan meals ahead of time. Now I am very happy to have mastered this skill.
Breakfast tomorrow - hot cereal with blackberries and milk
Lunch will be pasta with lentil bolognese sauce and a green salad and green tea and some 90% cacao chocolate
Supper will be chicken and a quinoa-tomato-feta cheese salad.
Exercise - swimming in the am, an hour walk with the dogs pm
French class at 9 am
House keeping chores - morning routine before French class - some paperwork for taxes and some house cleaning and laundry after lunch

I switched lunch and supper - had the roast chicken and quinoa-tomato-feta cheese salad for lunch. I added cucumber and red onions, and a bit of jalapeno pepper to mine. DH doesn't digest cucumber, he burps all afternoon if he eats them.







Edited by: JUNEPA at: 3/9/2020 (17:23)
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.


 April Minutes: 0
0
750
1500
2250
3000
AURA18's Photo AURA18 Posts: 11,222
3/8/20 9:55 P

My SparkPage
Send Private Message
Reply

Day 8: Create time and energy to write and review in daily planner.
Sometimes I find it difficult and time consuming to write down plans, lists and schedules. Although when I complete written plan task -
staying on plan and resisting tempting foods is easier - it does matter!


Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
ALIHIKES's Photo ALIHIKES Posts: 5,994
3/8/20 3:16 P

My SparkPage
Send Private Message
Reply
I am retired, but that does not mean that I should avoid this challenge. I sometimes don’t make enough time for exercise or eating well. It is important for me to plan in advance and make the time I need for healthy choices or preparing meals. I don’t need to cut out too many activities; I just need to schedule the activities that I want to do. And make enough time to do them.

I am trying to include scheduling and planning my exercise activities at the same time that I plan my meals for the next day. I think this will help me, because the more time I spend in scheduled fun activities like exercise, the last time I will be bored and tempted to over eat.



Edited by: ALIHIKES at: 3/8/2020 (15:17)
Alison


 Pounds lost: 48.0 
0
17.25
34.5
51.75
69
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,631
3/8/20 1:30 P

My SparkPage
Send Private Message
Reply
Day 8: Create Time and Energy

Since I'm retired, this step is not too challenging. I have a lot of free and flexible time. My mornings are for reading the news, emails, browsing the internet, SparkPeople, etc. I generally get some exercise mid-morning or early afternoon and more reading and watching TV in the evening. I volunteer twice a month with a nature group maintaining trails around the area. Traveling offers some challenges but I do my best to find the time and energy to commit to my health and wellness.

Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
FUNLOVEN's Photo FUNLOVEN Posts: 2,808
3/8/20 1:28 P

My SparkPage
Send Private Message
Reply
DAY #8 CREATE TIME AND ENERGY

This review will be a great motivator for me to do this. I have been talking to myself for several weeks now about making better use of my morning time (and ultimately my life) instead of spending so much time sitting and being on my computer. Since I am retired I do not have the same restraints as you who are working. However, I did rewrite the info for My Scheduling Chart this morning and it was interesting to me to see how some things have changed over the years, but many have not. I dated the page so I can get a better feel for the time lapse between reviews.

I am on a sort of vacation during March and so I have even less demands on my time. At home I use my Bullet Journal to keep track of my To-Do List. This helps me stay organized and prioritize. Although I do not write my menu plans down on paper I do have a vague idea that runs in my head for dinner because it takes the most prep. Breakfast is the easiest meal for me. Lunch ideas are my struggle so maybe I will devote this week to putting my plan to paper as a way of being more accountable.

emoticon I read my ARC at least twice.
emoticon I read my other RCs as needed.
emoticon I ate slowly, sitting down and noticing every bite Every Time.
emoticon I gave myself credit when I engaged in helpful eating behaviors Every time.
emoticon I looked at the week ahead, scheduled dieting into my calendar, and figured out how to eliminate or to cut back on some activities.
emoticon I delegated some tasks as needed to my DH.

Edited by: FUNLOVEN at: 3/9/2020 (10:38)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 37.0 
0
10.75
21.5
32.25
43
WALKMAMA's Photo WALKMAMA SparkPoints: (37,249)
Fitness Minutes: (46,374)
Posts: 5,916
3/8/20 8:59 A

My SparkPage
Send Private Message
Reply
This skill is one that I need to work on a great deal. I am in a busy time at work and I am struggling to figure out how fit everything I want to do into a day.

I will edit my post at the end of the day to update my check list.

emoticon I read my Advantages Response Card at least twice
emoticon I read other Response Cards as needed
emoticon I ate slowly, sitting down, noticing every bite every time
emoticon I gave myself credit when I engaged in helpful dieting behaviors every time
emoticon I looked at the week ahead, scheduled dieting into my calendar, and figured out how to eliminate or to cut back in some activities
emoticon I delegated some tasks (if needed) to other family members or asked a friend for help

Edited by: WALKMAMA at: 3/8/2020 (22:09)
Monica

Central Time Zone
MARITIMER3's Photo MARITIMER3 SparkPoints: (247,160)
Fitness Minutes: (147,306)
Posts: 9,941
3/8/20 8:30 A

My SparkPage
Send Private Message
Reply
My biggest challenge, time-wise, is believing that it is okay to take time to take care of myself... go to the pool, go for a walk... rather than using that time for other purposes.

Energy-wise, I need to learn to put myself first sometimes (same as with time) instead of focusing on things to be done in the house or in my volunteer work.

It has always been easier for me to do things for other people... my mother lived that way, and I guess I adopted her ways even though I do understand... and have told others... that it is not only okay but necessary to put myself first sometimes.

I will think this through today and edit this post later.

Later...
Lots of activity today; finally finished moving maybe 25% of our books from the basement or the main floor to bookcases on the second floor. Lots of lifting, going up & down steps and easily put in 5000+ steps while doi g the books.

Talked to DH. Told him that I want to walk a minimum of 3x weekly, 30 to 45 minutes each time. I told him I had 2 suggestions to give me the incentive to do this... he could walk with me, or we could get an older mid-size dog from the pound. He chose to walk with me.

Edited by: MARITIMER3 at: 3/8/2020 (18:13)
Gail
Southern Ontario, Canada
Eastern Time Zone


 Pounds lost: 31.2 
0
9.25
18.5
27.75
37
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
Fitness Minutes: (238,700)
Posts: 5,929
3/8/20 7:04 A

My SparkPage
Send Private Message
Reply
Day 8 task is creating time and energy for dieting and for living a healthier life - because it is not going to appear miraculously!
It takes time - but we also gain a lot of time in our future life, because the time spent in overeating and resulting food coma decreases and disappears. Eventually we will have more time and energy!

How to do that? I love the method dr. Beck suggests, and the real life stories she shares.
And I use it in other areas of my life when I have to create time and energy something big (like a big project or a quality audit).
-figure out how much time is needed
-reduce activities, delegate, cut back / eliminate
-to find out what to reduce, fill out My Priority Chart: divide activities into 3 categories: Essential - Highly Desirable Desirable
-identify and re-consider unhelpful rules like "I shouldn't do anything to inconvenience others" or "I have to keep my home in perfect order"

What do you think? Please share your thoughts and experience here!

Day 8 task is creating time and energy for dieting and for living a healthier life - because it is not going to appear miraculously!
It takes time - but we also gain a lot of time in our future life, because the time spent in overeating and resulting food coma decreases and disappears. Eventually we will have more time and energy!

How to do that? I love the method dr. Beck suggests, and the real life stories she shares.
And I use it in other areas of my life when I have to create time and energy something big (like a big project or a quality audit).
-figure out how much time is needed
-reduce activities, delegate, cut back / eliminate
-to find out what to reduce, fill out My Priority Chart: divide activities into 3 categories: Essential - Highly Desirable Desirable
-identify and re-consider unhelpful rules like "I shouldn't do anything to inconvenience others" or "I have to keep my home in perfect order"

What do you think? Please share your thoughts and experience on the
Day 8: Create Time and Energy thread (click blue hyperlink below)
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=0x1
0071x8
654965


emoticon emoticon I read my Advantages Response Card at least twice
emoticon I read other Response Cards as needed
emoticon I ate slowly, sitting down, noticing every bite Every time /
emoticon I gave myself credit when I engaged in helpful dieting behaviors / Most of the time
__ I looked at the week ahead, scheduled dieting into my calendar, and figured out how to eliminate or to cut back in some activities - I have been doing this consistently for years
__ I delegated some tasks (if needed) to other family members or asked a friend for help - - I have been doing this consistently for years

Personal note:
Household chores are distributed fairly in our home, and my children are adults. I work full time, but no overtime, so I have plenty of time to myself for exercise, dieting, meditation and reading.
But I wish I knew all these skills when I was a young mom in the 1990's! At that time I was constantly busy and stressed, Didn't have 5 minutes of me-time, and I'm grateful that I have time for myself now.

Edited by: KRISZTA11 at: 3/8/2020 (12:50)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
JUNEPA's Photo JUNEPA Posts: 14,521
10/15/19 4:02 P

My SparkPage
Send Private Message
Reply
Day 8: Create Time and Energy

I am working through the workbook and it conveniently has a Daily Schedule page every day from this day to the end of the Trek, so I filled it out and also filled out the worksheet My Priorities Chart with columns for Essential - Highly Desirable - Desirable.

One of my essentials right now is to get enough sleep consistently, so I have created a new evening routine that includes no screen time after 8 pm and read from 9:30 to 10 and be in bed at 10 pm.

I have done days in the workbook and am right on track, but haven't been finding time to post them here. I am going to catch up my posts leaving out the Today's To Do List. I believe they are an important drill and I have done them in the workbook, but they take time to type out. I will be back later type them into the daily posts .

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.


 April Minutes: 0
0
750
1500
2250
3000
IMEMINE1's Photo IMEMINE1 Posts: 9,200
10/11/19 9:14 P

My SparkPage
Send Private Message
Reply
I also spend a lot of time on the computer in the morning. Sometimes at night,too. I am going to learn to break this up.
Now that my work day will be shorter I will plan my time better.
I will prioritized the things I have to do and the things I don't need to do.

Donna
Lehighton, Pa
BLC 27-to-42
Powerful Prism Panther team
W,J,R&G

Focus....Eat right & keep moving!!
Eastern time




 current weight: -0.4  under
5
2.5
0
-2.5
-5
AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
10/8/19 11:27 A

My SparkPage
Send Private Message
Reply
Mine is not TV, but it is the computer!! It is getting off Spark. I spend 2 hours a day on it in the morning. . I love it, but I need to limit even good things.. So

Use the Plan your day on Spark in the morning. I plan out my meals for the day and activities. This should truly take only 15 minutes. It is one of the best things on Spark. Under my trackers, under Sparkpoints is a plan your day activity, after you submit everything , if you don't see it on your spark page, then you hover over edit preferences and then account email preferences and then under the Start section you can change your start page to a task page. You can always revert back to the original page the same way. It's great!

I am making a habit at doing this every morning so I know what is important. I just get stuck on reading blogs or writing them. It takes me a while to finish.

When I prioritize something that really matters that day, it gets done with the Spark check off box. It is very satisfying that I finished what I needed to do that day.
I do have time for everything if I write it down each morning and when I go to sleep that night, I sleep better knowing I did everything I could do that day.


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


 Pounds lost: 15.4 
0
14.5
29
43.5
58
BCHARIE's Photo BCHARIE Posts: 13,217
10/8/19 10:42 A

My SparkPage
Send Private Message
Reply
O, boy I am so like Kathleen. I generally have the t.v. on as noise and then it turns into, I just want to see this part of the show, then I am sitting for hours. Same with computer stuff. I can check in here and it turns into hours, or facebook. I am going to make a concerted effort to not do these time sucks anymore. I am retired and that gives me time, however it also can create this faulty thinking that "I have all the time in the world" Then, the time is frittered away. I still need to set periods of time for various activities and meal planning is top of the list. I vowed to try new recipes when I retired. I have maybe tried a dozen....over a year and a half. I'm challenging myself again!


Charie
Central time zone



 Pounds lost: 10.0 
0
18.25
36.5
54.75
73
KBEHNKE81's Photo KBEHNKE81 Posts: 17,184
10/8/19 8:09 A

My SparkPage
Send Private Message
Reply
After doing the Day 8 exercise of writing down my daily schedule and categorizing my activities, I realize I have fallen into a TV-watching habit. As I reflect, I see that my former habit of having the TV on in the background has turned into much more of sitting and watching and less of doing things while the TV is on.

I also realize I have an unspoken, unreasonable rule that when other people are around I should be ready to engage, so I don't start up my own projects unless I'm alone in the house. Wow! That's not helpful at all!! I'm losing time that could be used to problem solve some of my healthy eating and activity bug-a-boos.

I may have to pause in Day 8 to get these things figured out.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
Fitness Minutes: (238,700)
Posts: 5,929
10/8/19 3:40 A

My SparkPage
Send Private Message
Reply
Day 8 task is creating time and energy for dieting and for living a healthier life - because it is not going to appear miraculously!
It takes time - but we also gain a lot of time in our future life, because the time spent in overeating and resulting food coma decreases and disappears. Eventually we will have more time and energy!

How to do that? I love the method dr. Beck suggests, and the real life stories she shares.
And I use it in other areas of my life when I have to create time and energy something big (like a big project or a quality audit).
-figure out how much time is needed
-reduce activities, delegate, cut back / eliminate
-to find out what to reduce, fill out My Priority Chart: divide activities into 3 categories: Essential - Highly Desirable Desirable
-identify and re-consider unhelpful rules like "I shouldn't do anything to inconvenience others" or "I have to keep my home in perfect order"

What do you think? Please share your thoughts here!

Day 8 To Do List:
__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I ate slowly, sitting down, noticing every bite
Every time / Most of the time / Some of the time
__ I gave myself credit when I engaged in helpful dieting behaviors
Every time / Most of the time / Some of the time
__ I looked at the week ahead, scheduled dieting into my calendar, and figured out how to eliminate or to cut back on some activities
__ I delegated some tasks (if needed) to other family members or asked a friend to help

Personal note:
Before my healthy lifestyle change I used to be exhausted and rushed all the time, had zero free time for myself. After I put eating well and being active on the top of my priority list and created time slots to do my things, time opened up magically, and I started to have more free time than ever.
Actually I found doing all this takes LESS time than what I used to spend overeating mindlessly and in food coma.

I found the problem solving skills, reducing activities and the revising unhelpful rules very useful in this chapter.
I never thought not all my activities are mandatory... and in fact only some of them are Essential. others are only Highly Desirable or Desirable, and I don't have to do them all!

Edited by: KRISZTA11 at: 10/8/2019 (03:46)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
GOCALGAL's Photo GOCALGAL Posts: 5,176
9/7/19 1:18 P

My SparkPage
Send Private Message
Reply
My schedule is full and sometimes overwhelming which I never thought would happen since I am retired. I am big on to do lists and love checking off the day's goals. My lists include exercise, a general idea of meals that incorporates what's in the garden, gardening and other things, some fun and some are regular chores.

One improvement that I am very happy with is that I'm finally using my phone to make lists for grocery shopping and many other errands and reminders. It's been extremely helpful and time saving to me.

What I create the most time for is healthy eating sometimes to the detriment of my exercise. I cook a lot from my garden and pull out recipes and enter what I need into my phone list. Then I batch cook something like zucchini lasagna that lasts for 3 meals by adding different things like rice. It tastes better each day and is a great time saver.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

SUZYB53's Photo SUZYB53 Posts: 591
9/7/19 11:09 A

My SparkPage
Send Private Message
Reply
It's easy to feel overwhelmed by this. But I do know that I have built in time for planning my meals and for shopping - that is the first thing I did when I started up this reboot of the pink book. Sometimes I let physical activity drop, but in the long run, I have been doing a good job with keeping that going too.

The biggest challenge is internal - giving myself credit for the fact that I do have "self-care" items on my calendar, even as I juggle priorities around work. Reminder to self - there are real stressors in the external world, but I have some internal control over how I perceive and react to these.

This turtle is to remind myself that slow but steady wins the race.


 Pounds lost: 16.4 
0
5.25
10.5
15.75
21
KHALL911's Photo KHALL911 SparkPoints: (5,514)
Fitness Minutes: (2,034)
Posts: 206
3/22/19 5:22 P

My SparkPage
Send Private Message
Reply
I already have given over my mornings to having a healthy breakfast and then I hit the gym by 11am I'm there till 12 or 1 and then home. The rest of the day is time for SparkPeople and other commitments but my mornings are all mine. Me time.

Well done is better than well said.

Kari from Washington PST (Pacific Standard Time) www.poetbay.com/poetHome.php?writerI
d=1266


 current weight: 355.0 
376.2
320.9
265.6
210.3
155
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
Fitness Minutes: (238,700)
Posts: 5,929
3/18/19 3:54 P

My SparkPage
Send Private Message
Reply
Thank you for scrolling down to read previous posts, I'm so glad you find them helpful!
Following me around, you would see lots automatic routines. performed out of habit energy, maybe boring but certainly very easy : )
emoticon



Edited by: KRISZTA11 at: 3/18/2019 (15:58)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
MARITIMER3's Photo MARITIMER3 SparkPoints: (247,160)
Fitness Minutes: (147,306)
Posts: 9,941
3/17/19 10:42 P

My SparkPage
Send Private Message
Reply
I wish I could follow you around for a week, Kriszta, because I know I would learn so much.

As I work through the daily tasks of the Beck Diet Solution, I write down the daily task on a fresh page, and write my answers... whether this is something I already do, or steps I could take to change my habits in this area.

Then I go to the posts for the day, and every time I learn new ideas from you and the other people who are following this read-through.

Today I especially like your suggestion to divide your activities into Essential, Desirable and Highly Desirable. This reminds me of when I bought my first house on my own. My categories then were Must Have, Should Have and Would Be Nice to Have, and I fairly quickly found the right house for me, at the right price.

I also need to learn to be better at delegating tasks to others, including considering whether I need to do everything myself, or whether I can hire someone to do some jobs so that I can do other things that I know I'm good at and which give me a lot of satisfaction (talking mainly about volunteer work at my church).

I'm so glad I started to follow this reading of the Beck Diet Solution. I am already learning new ways of doing things and better ways of taking care of myself... thank you!

Gail
Southern Ontario, Canada
Eastern Time Zone


 Pounds lost: 31.2 
0
9.25
18.5
27.75
37
AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
3/10/19 11:49 P

My SparkPage
Send Private Message
Reply
Funny, I am a little late on this one. Create time and energy for this very appropriate. I filled in all my list on priority chart. Interesting to find what really means the most to me. I like seeing what I really love to do and what needs to get done.
I can also see how much time I waste as well so I CAN get this done. I can be a little "spacy" so this helps me keep on task.

Planning out food will be the hardest part but not if I make it a habit. I can do this. It shouldn't take more than 15 minutes at most.



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


 Pounds lost: 15.4 
0
14.5
29
43.5
58
JUNEPA's Photo JUNEPA Posts: 14,521
3/9/19 4:50 P

My SparkPage
Send Private Message
Reply
When I plan the night before my schedule, my menu, and the things I need to get done, my days goes better than if I don't. Good thing effective weight management is 80-20 food-exercise, because planned exercise is often the casualty of time running out at the end of the day. I have a lot of admiration for those who have full-time jobs and in addition to families and homes to care for who succeed in exercising effectively (at a level of maintaining or increasing fitness).

Wow, there are lots of really good planners here!! I used to loosely, when I was stressed, not every day, ... make a to-do list. Before my first Beck Trek, I never pre-planned menus for the next day, and it was really hard for me and took me several treks to do that. Now I have the basic skills and know-how but they still have room for improvement. Actively pre-planning is one of the big reasons I like the Beck Trek, it is part of the trek and I get better at it each time.

Edited by: JUNEPA at: 3/9/2019 (17:04)
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.


 April Minutes: 0
0
750
1500
2250
3000
JMARIES51's Photo JMARIES51 Posts: 3,105
3/8/19 8:24 P

My SparkPage
Send Private Message
Reply
Luckily I am retired so most of the day is mine except when I have something special planned. I have been tracking my food in Sparkpeople but I am starting a new journal and it has a place for planning 1 week at a time, then reviewing what I eat in compared to what I planned and then writing what caused me to differ and how I am feeling about the changes.

I am kind of an organizing junkie, so my days are pretty well-planned. And I love to have plenty of time for all my hobbies, etc.

Each morning before I get up I make a mental note of all that I want to get done for the day. So I am going to start writing this in the journal also for accountability as well as adding any positive steps I might be making in regards to diet and exercise.

I have recently been studying about changing my thoughts in order to change my reality. One step that is really important is to write down your goals, daydreams, desires, etc. and to be very vivid about how that looks and feels. And if you are able to draw a picture or cut pictures out of magazines of what you want, that is also very beneficial. I used to always do these steps kind of half-heartedly until I learned that they can actual see the brain changes on studies just when a person changes their thoughts.

Here is an excellent video if you are interested on creating your future.
youtu.be/v7KQsS2kLM4

Edited by: JMARIES51 at: 3/8/2019 (20:25)



 Pounds lost: 47.0 
0
14.5
29
43.5
58
AURA18's Photo AURA18 Posts: 11,222
3/8/19 7:11 P

My SparkPage
Send Private Message
Reply
emoticon

Edited by: AURA18 at: 3/8/2020 (21:47)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
3/8/19 6:00 P

My SparkPage
Send Private Message
Reply

emoticon Regardless of what is going on, I make time for Sparks everyday.
emoticon I track food everyday.
emoticon I do try to find just 5 minutes for me. I usually prefer to spend it outside rocking on the porch.

I am a primary care givers to my homebound husband. I also have a teenage boy. It is very hard sometimes to remember that I am also a priority. I do matter and sometimes I do have to remember to take care of me.

Our home schedule is keep pretty flexible.


Edited by: TNCOUNTRYLIFE at: 3/9/2019 (14:56)
YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 552
3/8/19 3:55 P

My SparkPage
Send Private Message
Reply
I really stuggle with being organized, but I feel today's activity were very useful.

Analysing my schedule, I noticed that I can make some changes that will alow me to get some more time to tackle dieting tasks without compromising the time I need for other essentials. End result: I came up with a sligthly different schedule and I'll try to follow it and see how it goes.

Critical points:
- I think I am a very slow person in everything I do (but eating),
- I still haven't analyzed if I have unhelpful rules interfering with my schedule,
- I think I have some issue with prioritizing things: almost everything right now seems essential to me.
Goals for week 2:
- reassess again my priority chart
- follow my new schedule to see whether it is doable and if there's still room for improvement.


Fran
KBEHNKE81's Photo KBEHNKE81 Posts: 17,184
3/8/19 3:35 P

My SparkPage
Send Private Message
Reply
If you have a supportive housemate of any sort, you might ask them to bring time-wasting activities to your attention. Sometimes we are blind to the time wasters and inefficiencies in our lives but someone else can see them clear as day. One I heard recently while absorbing a basketball game that was on TV went something like this: You don't even *like* to watch the NBA, why don't you go read or something.
I could have used that hour to plan meals, or read Spark articles, or go through some of the items from our basement purge. I probably would have felt better after that productive two hours.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


CD14456645 Posts: 8,500
3/8/19 2:07 P

Reply


emoticon as women, nurturers, caretakes, co-workers, mumsies/gramsies/aunties friends/neighbors... we can find ourselves overscheduled doing essential things for sooo many reasons and I had a lifetime of de-prioritizing my own self-care & needs... thinking "i'll do it later, next week, when things are less stressful..."



nods, I was doing that with other essentials - work, doctors appointments...

emoticon It helped to realize that my health and self are important too - that my self-care is not selfish, it is essential...

No one would ask me to NOT brush my hair or teeth or put on clothes to wear or go to a doctors... and for the same reasons I do all those things, I also need to do things to eat well to nourish my body and to move my body...

of all the lessons, this is a really profound realization - that I need to elevate my personal self-care, to make it an essential priority, to make time to do the things I need to do, including carving out the time to exercise, to find good food (shop), make good food, eat and enjoy good food... sleep enough... and do things to help myself stay encouraged and motivated...

emoticon doing these things... it's not selfish, it's essential, and I will make time for my essential needs, each and every day... just as I would make time when I care for a baby.



TOWHEE's Photo TOWHEE Posts: 6,874
3/8/19 1:50 P

My SparkPage
Send Private Message
Reply
I, too, am retired, but I have several outside activities that keep me busy. I've been tracking for years, so it's second nature like brushing my teeth. About 5 years ago I met two other ladies and we would go for "long walks" (usually 2.5 to 3 hours) on Wednesday. While we get together once in a while, the long walks have ceased, but I still do a long walk on Wednesday unless the weather is really bad. On Thursday through Tuesday I take a 30 minute walk in the afternoon.
I make my menus for the week on Wednesday evening and grocery shop on Thursday morning.
I try to read Beck in the morning after breakfast, but sometimes it happens in the afternoon instead (I find it most useful in the morning).

 Pounds lost: 20.6 
0
7.5
15
22.5
30
HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 61,777
3/8/19 10:35 A

My SparkPage
Send Private Message
Reply
Day 8 task is creating time and energy for dieting and for living a healthier life -

Since I am retired, this isn't as difficult as when I was employed full time. I now fill out a daily food journal and have the time to get the healthy food into my home.

Creating Exercise = must be scheduled and on my to do list. But, I must continue to work on this because when rushing - it is the 1st thing to go off my list.

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

One day I won't be able to do this, but today is not that day

Carol
Southern CA - Pacific time


 current weight: -6.0  under
10
5
0
-5
-10
ICANINSIGHT's Photo ICANINSIGHT Posts: 23,883
3/8/19 9:52 A

Community Team Member

My SparkPage
Send Private Message
Reply
This is going too fast for me.

I find that when I plan meals, write out my grocery list and stick to it, I do better.

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




 Pounds lost: 15.0 
0
15.5
31
46.5
62
BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
Fitness Minutes: (13,496)
Posts: 120
3/8/19 9:47 A

My SparkPage
Send Private Message
Reply
Planning is easy for me. I live for organizing my calendar and scheduling my day. I got in a pretty good routine of scheduling meals and exercise when I started Beck the first time- its one of my favorite parts.

Becki

broadcasting somewhere near the middle of Texas


 current weight: 217.8 
217.8
205.1
192.4
179.7
167
OLIA_NA's Photo OLIA_NA Posts: 96
3/8/19 9:47 A

My SparkPage
Send Private Message
Reply
Filling out a priority chat definitely helped me see that I actually do have a lot of time for dieting. I've scheduled daily morning and evening CWLT tasks in my calendar (20 - 30 min each) during which I read my response cards, pink book, check in here, review daily to dos, give credit and plan for tomorrow. Once a week I plan meals (usually Wed or Thurs), grocery shop (Fri or Sun), cook/meal prep for the next week (Sun about 4hrs, while I watch tv) and do e weekly CWLT review (Sun am, weigh in, reflect on progress, problem solve)

At first I was very rigid with my weekly tasks. It was all or nothing scenario. Talked it officer with a friend, re prioritized some things and added a bit of flexibility.

Because you know what, life happens... :)

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
Fitness Minutes: (238,700)
Posts: 5,929
3/8/19 3:39 A

My SparkPage
Send Private Message
Reply
Day 8 task is creating time and energy for dieting and for living a healthier life - because it is not going to appear miraculously!
It takes time - but we also gain a lot of time in our future life, because the time spent in overeating and resulting food coma decreases and disappears. Eventually we will have more time and energy!

How to do that? I love the method dr. Beck suggests, and the real life stories she shares.
And I use it in other areas of my life when I have to create time and energy something big (like a big project or a quality audit).
-figure out how much time is needed
-reduce activities, delegate, cut back / eliminate
-to find out what to reduce, fill out My Priority Chart: divide activities into 3 categories: Essential - Highly Desirable - Desirable
-identify and re-consider unhelpful rules like "I shouldn't do anything to inconvenience others" or "I have to keep my home in perfect order"

What do you think? Please share your thoughts and experience here!

Before my healthy lifestyle change I used to be exhausted and rushed all the time, had zero free time for myself. After I put eating well and being active on the top of my priority list and created time slots to do my things, time opened up magically, and I started to have more free time than ever.
Actually I found doing all this takes LESS time than what I used to spend overeating mindlessly and in food coma.

I found the problem solving skills, reducing activities and the revising unhelpful rules very useful in this chapter.
I never thought not all my activities are mandatory... and in fact only some of them are Essential. others are only Highly Desirable or Desirable, and I don't have to do them all!

I like planning and schedules, but still felt some resistance against planning everything and writing it all down (see later in the program)
It helped to imagine the situation as a whole: what makes me feel better?
A) putting my favorite healthy foods on my plan for the next day and eat them without having to think
OR
B) starting the new day without a plan, and struggle before each meal, ending up overeating things I don't even like
Thank you Maria for reminding me of this post! : )

emoticon


Edited by: KRISZTA11 at: 6/1/2019 (03:11)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
CD14456645 Posts: 8,500
1/8/19 6:31 P

Reply
emoticon it takes time to find the food we need, make it... same with rounding up exercise tools/clothes, time to plan/organize... to stay focus and motivated... - it's essential/necessary - I am trying to make time for these things - the same as I do for work, doctors appoints and other essential to my life kinds of things.

AURA18's Photo AURA18 Posts: 11,222
1/8/19 2:51 A

My SparkPage
Send Private Message
Reply
Day 8: Create time and energy to write and review daily planner.
*Focus*- shopping list is essential for sticking to plan. Tracking to eliminate foods that cause weight gain and health problems. Sit at dining table without distractions. Eventually all will be good routines. Then I will have time to plan home projects and learn more about nutrition.
emoticon “To lose weight, I’m going to have to train myself to do what I need to do, not what I feel like doing at the moment.” ~ Judith S. Beck
emoticon "The only way to lose weight permanently is to learn dieting skills & practice them every day. Then dieting will get easier & easier u.nu/r8-9 "
50 SparkPeople Goals for 2019 u.nu/wsx6

Edited by: AURA18 at: 3/9/2019 (07:48)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
Fitness Minutes: (238,700)
Posts: 5,929
11/26/18 2:23 P

My SparkPage
Send Private Message
Reply
emoticon on Day 7 & 8, Becki!
Yes it is an important part of the program to plan meals in advance...
sounds boring but has lots of advantages : )

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
Fitness Minutes: (13,496)
Posts: 120
11/26/18 12:14 P

My SparkPage
Send Private Message
Reply
I enjoy organizing and keeping a calendar. So I now how a different color to write in my Beck related activities that I need to get in during the day. I absolutely hate prepping food and making a menu in advance- guess I'm going to have to get on board with that soon!

Becki

broadcasting somewhere near the middle of Texas


 current weight: 217.8 
217.8
205.1
192.4
179.7
167
CD23815638 Posts: 152
11/20/18 2:05 P

Send Private Message
Reply
I have time that I can shift from other sort of 'non-desirable' activities like TV watching. And I used to get up very early for work, but have slipped a little in that regard. I also find that if I get going earlier in the day with reading Beck and/or on Sparkpeople, it helps set my day up for success. emoticon

I like the way this chapter is organized, especially with the "Priority Chart".

SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (373,433)
Fitness Minutes: (256,741)
Posts: 11,285
10/9/18 9:17 A

Community Team Member

My SparkPage
Send Private Message
Reply
I have a pretty busy schedule for a retiree. I keep my granddaughters sometimes longer hours than I used to spend at the office. But I find if I am flexible I can find time for meal prep, eating 3 meals and at least one snack mindfully, 3 runs and 2-3 strength training sessions weekly. I also find time to Spark almost daily. (Notice I'm a day behind here, but I'm getting it done!!)


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


 current weight: 0.2  over
5
2.5
0
-2.5
-5
AURA18's Photo AURA18 Posts: 11,222
10/9/18 8:04 A

My SparkPage
Send Private Message
Reply
Day 8 Creating Time and Energy is a vital skill to keep the weight off.
Plan: work, sleep, exercise, shopping and eating slowly. Scheduling computer & TV time is my biggest hurdle. Today - study nutrition and healthcare
Researching --- Hormones, Health and Weight Release u.nu/495v
emoticon emoticon emoticon emoticon
Eat Rich, Live Long by Ivor Cummins fitfluential.com/eat-rich-live-long/
Obesity Code by J. Fung diagnosisdiet.com/obesity-code/

Edited by: AURA18 at: 1/8/2019 (09:29)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
GOCALGAL's Photo GOCALGAL Posts: 5,176
10/8/18 10:09 P

My SparkPage
Send Private Message
Reply
"I like planning and schedules, but still felt some resistance against planning everything and writing it all down.
It helped to imagine the situation as a whole: what makes me feel better?
A) putting my favorite healthy foods on my plan for the next day and eat them without having to think
OR
B) starting the new day without a plan, and struggle before each meal, ending up overeating things I don't even like" By Kriszta

*A copy of Kriszta's post from 9/10/16 that made good sense and finally changed my thinking about writing down meal plans.



Edited by: GOCALGAL at: 10/8/2018 (22:35)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

ALIHIKES's Photo ALIHIKES Posts: 5,994
10/8/18 7:33 P

My SparkPage
Send Private Message
Reply
Even though I am single and retired, I still try to keep to a schedule that allows me to meet my fitness and diet goals. I schedule hikes 3 times a week, and do shorter sessions on the other 4 days (I usually complete the exercise during the times that I planned, but if for some reason I miss it, I will exercise at night at the gym or at home). I have regular time for checking my ARC and other cards, and for logging my food/achievements for the day. Shopping and cooking healthy meals is pretty easy now that I am not working.

Alison


 Pounds lost: 48.0 
0
17.25
34.5
51.75
69
GOCALGAL's Photo GOCALGAL Posts: 5,176
10/8/18 4:30 P

My SparkPage
Send Private Message
Reply
Love your determination Sue! WTG! DH and I are retired but sometimes I get so mind numbingly tired of chopping and preparing healthy meals. Awhile back I asked him to help out. He now not only chops but is trying out recipes on our new pressure cooker and doing a great job. I love the break and he loves the occasional challenge and compliments.

Kriszta, so glad I gave your post (9/10/16) comment a try about "either, or'". I will try to revisit that post. It's been working well for me. I write down and shop for 3 or 4 days of meals and can choose one instead of having to keep it all in my head like I used to do.

Exercise is not much of a problem. I need and like exercise. That's why I teach water and yoga classes. On my off days I do ST, walk and garden. Sometimes I can become quite a couch potato in front of the TV. My pedometer helps with this. I have virtually walked and tracked (MyWalking4Fun website) the Pacific Crest Trail, the John Muir Trail and currently I'm on the Camino Frances Trail.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
Fitness Minutes: (238,700)
Posts: 5,929
10/8/18 2:32 P

My SparkPage
Send Private Message
Reply
Wow, Sue, I loved how you successfully inserted exercise between getting home from work and dinner - and your husband is happy with the arrangement. It was worth finding out!
emoticon

Susan and Idgie, great observation about asking our loved ones instead of always trying to please them. To me it was an aha moment when I read in the pink book that it is OK to inconvenience others sometimes, and their disappointment will be minor and fleeting. Who knew...

Kristin, sounds like your husband understands and supports your goals.
Loved your insight about all the work you put into success - and that you will feel it is worth it only if you are consistent and see progress. I find the more consistent I am, the easier it is.

Mary, thank you for the link to your blog. I agree, planning and preparation makes staying on track easier and more pleasant for sure! Lovely story of your old friend.

Edited by: KRISZTA11 at: 10/8/2018 (14:41)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
10/8/18 11:33 A

My SparkPage
Send Private Message
Reply
Sue that was a great post and credit to you.

Here's my blog for today about time and planning and feeling good about it.

www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
533000


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


 current weight: 148.0 
176
165.5
155
144.5
134
CD22518161 Posts: 3,881
10/8/18 11:13 A

Send Private Message
Reply

I wonder if below it all, is that sense that we are not WORTH investing time into. Like it's a self esteem issue that we are fighting with as opposed to a timing issue, or a change in plans issue.

CD22518161 Posts: 3,881
10/8/18 11:12 A

Send Private Message
Reply
Kristin I so agree! If we don't stay on track constantly (consistently) it totally doesn't feel worth it, I really get that.

Edited by: CD22518161 at: 10/8/2018 (11:12)
KRISKECK's Photo KRISKECK Posts: 1,239
10/8/18 11:07 A

My SparkPage
Send Private Message
Reply
Sue and Susan, I think it's a big step forward that you are able to make changes based on your own needs to be healthy.... most of the time our loved ones understand (Susan, I still remember your butter tarts story) and if they don't, well, we all have our own work to do, right? My husband likes to go out to dinner a lot. He's trying to be nice and save me the trouble of cooking after a long day, and sometimes it's hard to say no. Lately I've been discouraging unplanned outings, and he gets it when I tell him that it's because I make better choices when I am at home.

For the most part, though, this is one that I mostly have down. I make time for planning and tracking, for shopping and exercise. I've also gotten much better over the past 6 months about planning weekly dinners and doing more prepping and cooking on the weekends. Credit.

One thing I've been thinking about a lot lately is that I DO put in a lot of time on all of this, and if I am successful with weight loss, it feels worth it. However, if I am going to continue to sabotage myself by not sticking to my plan for whatever reason, it will not feel worth it. I am working hard on consistency as I work through this book.

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




 Pounds lost: 5.0 
0
5
10
15
20
CD23403922 Posts: 2,713
10/8/18 11:07 A

Send Private Message
Reply
Sue and Susan, I have had the very same experience. People who care about me are usually all "Sure, why not? *shrug*" when I spend weeks stressing about asking them to do something different that will help me. I need to learn that it's okay to ask, and stop the weeks of stressing.

SUSAN_CDN's Photo SUSAN_CDN Posts: 750
10/8/18 10:30 A

My SparkPage
Send Private Message
Reply
Sue, that is great that you decided to take the chance of inconveniencing someone else in order to fit your exercising into your schedule. I am beginning to realize that others will adjust more easily than I anticipated. In my mind I think it would be selfish to make a change that will affect other people and that they will be upset, only to discover it wasn't such a big deal to them after all, and there had been no need for me to stress about it. I would have made the change sooner if I had known others would be okay with it.

 Pounds lost: 5.4 
0
1.35
2.7
4.05
5.40000000000001
CD22518161 Posts: 3,881
10/8/18 9:32 A

Send Private Message
Reply

I certainly relate to that lie we tell ourselves when we say things like, "I want to diet/exercise but I don't want to do it at someone else's expense" whether that means saying no to a food item someone gifts you with, or something that is more my experience (since I don't seem to have any problem saying no to people, lol) is that when I get home from work (hubby and I work together) he is usually hungry. So the moment I get home I get dinner started. For the last few months I mention to him that if he's hungry when we get home to please have a little snack just to keep him sated until dinner, and then I exercise. It took many days for me to be comfortable with this. I am so used to serving others at my own expense. But the time needs to come from somewhere, and I don't want to get up and exercise at 5 in the morning, so after work has to do. My husband has NEVER had a problem with this. He is perfectly happy to give me an hour to exercise and shower before dinner. In my mind, I thought this would be a very big problem and it was a sabotaging thought.


KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
Fitness Minutes: (238,700)
Posts: 5,929
10/8/18 3:09 A

My SparkPage
Send Private Message
Reply
Day 8 task is creating time and energy for dieting and for living a healthier life - because it is not going to appear miraculously!
It takes time - but we also gain a lot of time in our future life, because the time spent in overeating and resulting food coma decreases and disappears. Eventually we will have more time and energy!

How to do that? I love the method dr .Beck suggests, and the real life stories she shares.
And I use it in other areas of my life when I have to create time and energy something big (like a big project or a quality audit).
-figure out how much time is needed
-reduce activities, delegate, cut back / eliminate
-to find out what to reduce, fill out My Priority Chart: divide activities into 3 categories: Essential - Desirable - Highly Desirable
-identify and re-consider unhelpful rules like "I shouldn't do anything to inconvenience others" or "I have to keep my home in perfect order"

What do you think? Please share your thoughts and experience here!

emoticon



Edited by: KRISZTA11 at: 10/8/2018 (03:10)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
Fitness Minutes: (238,700)
Posts: 5,929
8/24/18 3:26 A

My SparkPage
Send Private Message
Reply
emoticon
Great investment pf time and energy. I imagine your healthy breakfast made you energetic and creative - fast food type breakfast may cause drowsiness and lack of energy for the next few hours. Sunds delicious too!

emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
COMEBACKKID12's Photo COMEBACKKID12 Posts: 5,349
8/23/18 10:38 P

My SparkPage
Send Private Message
Reply
So today I followed this topic. I woke up hungry and I really wanted something quick, a fast food breakfast if you will, which I've been in the habit of doing lately! But I told myself a healthy breakfast is what I truly need and I can make a quick green pepper egg white omelet and make my oatmeal at the same time. If you dig deep you can create time and energy. I told myself if I feel hungry sooner, eat lunch sooner. Yesterday was an intense exercise day and I ate mostly clean too. Looking back at end of the day i don't regret it!

"All our dreams can come true if we have the courage to pursue them." Walt Disney

Teddy Bears Spring 5% Challenge 2019
comebackkid12
EST


 April Minutes: 0
0
148.75
297.5
446.25
595
CD23403922 Posts: 2,713
7/9/18 12:19 A

Send Private Message
Reply
Daily schedule:

6-7am shower and quiet time
7-8am writing time
8-9am SparkTime
[On workdays, I am gone from 9:30 to 7; on weekends and holidays I mostly keep this time free]
7-8pm Dinner and quiet time
8-9pm SparkTime
9-10pm Prep food and get ready for tomorrow

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,372)
Fitness Minutes: (238,700)
Posts: 5,929
6/21/18 2:41 P

My SparkPage
Send Private Message
Reply
Sounds like a busy schedule - it is great you make time for planning and healthy activities.
You deserve a good place on your priority list!
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
Page: 1 of (6)   1 2 Next Page › Last Page »

Report Innappropriate Post

Other Beck Diet Solution General Team Discussion Forum Posts

Topics:
Last Post:
11/10/2019 10:43:58 PM
3/23/2020 8:57:25 AM
3/14/2020 8:25:08 AM
11/6/2019 9:18:03 AM
4/1/2020 2:14:05 PM



Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x10071x8654965

Review our Community Guidelines