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AURA18's Photo AURA18 Posts: 8,999
5/14/18 9:55 P

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Day 14 Plan for Tomorrow on 18-month calendar food journal. Vegetables, herbs & spices are plentiful. Fruit spikes my BS, I can handle 1/2 avocado, 1/2 green banana & 1/4c. mixed berries. Limiting animal protein to fish 2-3x/week (10-20g). Main healthy fats are olive, avocado or coconut oils. Stick to list and get out of market.

Eight months later...planning meals at home and work is easier by limiting choices. I still struggle with too many choices while shopping. I do not want to overeat or overbuy. Tomorrow's market list has responses to sabotaging thoughts written on the list.

SUSAN_CDN's Photo SUSAN_CDN Posts: 180
5/10/18 8:23 P

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Good for you, Michelle! You are so right....these are the times you really need to plan. That is great that you area aware of that. I used to think of these as times when you don't have control over the food being served, and it would end up being an excuse to go off program and just say I'll get back on track afterwards.

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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,650)
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5/10/18 2:47 P

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That's a very good idea, Michelle!
Sounds like you made a realistic plan, considering what will be available,
and now you get to eat everything you planned feeling proud of yourself,
and giving yourself credit for eating what you are supposed to eat.
It will be easier to say no to other food.

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


348 Maintenance Weeks
 
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MICH_1234's Photo MICH_1234 Posts: 14
5/10/18 9:07 A

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I read todays title and immediately had a sabotaging thought - I'm at a camp for the next few days, then traveling with work for an overnight - I can't plan my meals until I'm back home on a regular schedule. But the more I thought about it, the more I realised - this is exactly when I NEED to plan. This is when I blow my diet and have so much trouble getting back on track. So I took an educated guess at what meals would be served, I allotted for the treats that I know will be around, and I've got the next five days of eating planned. I've typed up the plan and emailed it to myself so it will be on my phone to compare with what I actually eat.

Now to review the lessons of the past couple of weeks so they're all fresh in my head for the next few days. This will be a real test.

37F 5'3" SW: 190lb CW: 180lb GW: 130lb


 current weight: 180.0 
 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,650)
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4/16/18 2:27 P

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Rotation of a few favorites is so helpful,
I have a similar "menu" and it takes the struggle out of eating.


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


348 Maintenance Weeks
 
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JMARIES51's Photo JMARIES51 SparkPoints: (98,446)
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4/15/18 8:50 P

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Day 14: Plan for Tomorrow

I try to plan my meals at least a few days in advance. I didn't used to do this, but have found that since I have been doing it, it is much easier to stay on plan.

I have been using the Spark Food Tracker for years now. It makes it really easy to plan meals ahead. Usually my breakfasts and lunches are a rotation of about 3 favorites. Snacks are almost always the same, so the only meal I have to plan is dinner. I have made up a list of about 7 different dinners that I can rotate depending on what is on sale and what we are all feeling like eating.






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MARITIMER3's Photo MARITIMER3 SparkPoints: (214,019)
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3/29/18 9:08 A

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BECK Day 14 - Plan for Tomorrow

Planning, whether itís a daily to-do list, an on-the-fridge grocery list, or checking left-overs so that food isnít wasted, has always been important to me. My husband doesnít do much pre-planning and often ends up going back downtown because he forgot something.

With BECK, Iím trying to focus on planning weekly menus according to what I have on hand and whatís on special in the three grocery stores nearby.

I need to include time for exercise in my programme too; itís too easy to put my needs last and end up with ďno timeĒ to get to the pool or out for a walk.

And each morning and night, I need time to review my BECK cards, and read ahead for the next day.

Eastern Time Zone


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SUPERWOMANSUE18's Photo SUPERWOMANSUE18 Posts: 422
3/19/18 12:20 P

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I have a meal plan for the work week but never for the weekends. I need to start doing that!

What do you choose today, the pain of discipline, or the pain of regret?
Choose wisely, my friend.


 current weight: 166.9 
 
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IMEMINE1's Photo IMEMINE1 Posts: 6,694
3/19/18 12:04 P

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I usually have an idea what I am going to make the day before but it is not really a plan and the next day I could make something different.

I did plan last what we are going to eat today:
Breakfast is always the easiest as we tend to stick to oat meal, a banana, flax seed or Chia seed and coconut oil.We have not had eggs and less dairy products, if any, for 3 months.
Lunch is really our biggest meal since I am trying to help DH lose a few pounds and lower his Cholesterol and Triglycerides.
I think having a meal plan will benefit everyone in 2 ways. Knowing what you are going to eat plus saving money on groceries.
No wasted food and a Win Win all around.

Donna
Bernville, PA
ML for WRJ&G Spring 2018
BLC 27-28-29-30-31-32-33-34-35 -36 -37
Powerful Prism Panther team
Focus....Eat right & keep moving!!
Eastern time




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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (149,071)
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3/15/18 7:26 P

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When I set aside time each evening to ensure I have everything on hand for the next day's food ... it's much easier to stay on track.
emoticon

Cat

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


 current weight: 185.5 
 
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TUTUNAN's Photo TUTUNAN Posts: 1,531
3/15/18 1:22 P

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It was fun checking off my breakfast this morning. I have never before written a plan before the meal,



 current weight: 1.8  over
 
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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (294,848)
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3/15/18 12:27 P

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I used to plan meal religiously but now it almost intuitive. But for the sake of this exercise, I'm start doing it again by 4pm. Unless I'm traveling, my meals do not change very much so this will be an easy tasks for me.

Edited by: 1DAY-ATA-TIME at: 3/15/2018 (12:57)

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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (66,487)
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3/15/18 11:56 A

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Hey Team,

Rhonda, your quote spoke to me... "proper planning prevents piss poor performance".

Last week I bought enough food to last me two weeks or more. I have not been writing down my plan but for this challenge, I will. I like the little notebook example, write it, check mark it, scratch it out. Then I can use the old pages to help plan new pages.

Will do.
Linda


Central Time Zone

EFT CRAVINGS
http://www.youtube.com/watch?v=X9kJN6Z
VBco&feature=related

www.fitbitzip.com https://www.fitbit.com/user/24YF4W


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DIROB57's Photo DIROB57 SparkPoints: (104,015)
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3/15/18 8:30 A

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I planned all of yesterday's meals & snacks at one time and I liked it! I feel like it saves time in the long run, so I just planned out today in advance as well.

Ya never know if you'll like something until you try it!
emoticon emoticon emoticon

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs
Began tracking maintenance: 11/10/2017
Current Goal Weight: 133 lbs







 current weight: 132.1 
 
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APHORNE's Photo APHORNE Posts: 328
3/15/18 3:03 A

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Tomorrow is Day 1 of the new diet. Picked up groceries this afternoon. Wrote out my meal plan for the next 4 days. I am ready!

Edited by: APHORNE at: 3/19/2018 (16:12)
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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (14,668)
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3/14/18 9:01 P

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I've prepared weekly dinner meal plans for several years. I have restarted planning my breakfast and lunch, as well as snacks. At night, I write on a 3x5 card what I intend to eat the net day. I also enter that info on MyFitnessPal to track calories and nutrients. This makes it so much easier to stay on track.

Deb
Changing my life 1 step at a time.


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BCHARIE's Photo BCHARIE Posts: 4,324
3/14/18 2:18 P

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I have been planning my meals for the last 3 weeks. If I don't I tend to run out of calories before the end of the day. I like tracking on SP so that I know my calorie, carb, fat and protein numbers. Without planning I tend to no get those numbers right. I might add that I was doing a full week plan but I'm now doing day to day. I have two grown sons that would devour my plan for left overs and totally throw me off.

Edited by: BCHARIE at: 3/14/2018 (14:19)





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TUTUNAN's Photo TUTUNAN Posts: 1,531
3/14/18 10:54 A

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I have been eating intuitively for a long time now, so this is going to be quite an adjustment for me. However, I can see where it will be simpler to plan meals a day ahead. I can do it.



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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,255
3/14/18 10:27 A

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In order to plan my daily meals, I first have to shop and have enough freggies, legumes and meats at home to have freedom of choice.
So this is the first step for me.

And then, to plan my meals for the next day and track them.
When I take the time to plan, I do lose weight. It is my reminder to focus on my health.
How easily I become complacent and forget, though, or become bored with all my dietary restrictions. And then I pay the price in terms of weight gain and inflammation pain.

Back to the drawing board.

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SUZYB53's Photo SUZYB53 Posts: 507
3/14/18 10:12 A

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The timing of this assignment is perfect for me. I have been pretty committed about planning in advance for over a month, and have been doing quite well. But as things get easier around my eating, I start slipping in planning carefully and then I start feeling out of control. So this is the perfect time to start over and be very careful and specific about my planning. For me, that involves making sure that I have the needed foods and making time to shop and prepare!

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


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DIROB57's Photo DIROB57 SparkPoints: (104,015)
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3/14/18 8:27 A

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I have absolutely found that tracking what I eat is crucial for me...however, I track as I go and don't typically plan out the next day in advance. I do track EVERYTHING that goes into my mouth though. I even have a BLT in my tracker in case I have a Bite, Lick or Taste of anything....that idea is leftover from my Weight Watcher days! I eat the same things quite regularly so that makes tracking on the fly much easier. I also watch my protein and adjust accordingly if I feel like I haven't had enough toward the end of the day and getting in at least 5 freggies also keeps me on track.

Since today isn't quite as crazy, I'm going to take a minute and plan out today's meals and snacks in the interest of being true to the March Reading...though I do understand the true goal was to plan a day in advance.

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs
Began tracking maintenance: 11/10/2017
Current Goal Weight: 133 lbs







 current weight: 132.1 
 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,650)
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3/14/18 6:17 A

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Hi team,
we are finishing week two - time is flying!
So, this is our last day in preparation to start our chosen diet tomorrow.
Today's task is making a food plan for tomorrow:
write down what you are supposed to eat and when.
Do you feel like "I don't really have to do that, do I?"
Please read about the benefits of doing this, and the example sabotaging thoughts and helpful responses in the chapter.

Also, tomorrow is the first official weigh in day,
and we create a weight chart. From now on, we record weight weekly on the chart.

Important: the To Do List at the end of the chapter has grown quite long, it helps us to remember all the helpful skills we learned - they will make dieting easier.

I do plan my meals on writing every night (if I forget, then before breakfast).
I find it very helpful: it takes out the emotions and the struggle, and I make much better choices the night before than on the spot.
In the past, when I didn't have a plan and "ate what I liked", I happened to eat white bread, margarine and some meat-like substance more often than not, as breakfast and dinner, and that often turned into a binge.
Now I make good plans and eat all kinds of cooked grains, legumes, fruits, vegetables, diary, nuts and seeds, olive oil and butter.

Edited by: KRISZTA11 at: 3/14/2018 (06:22)
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


348 Maintenance Weeks
 
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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/14/18 12:31 A

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www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6472058


TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















 current weight: 228.0 
 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,650)
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2/12/18 2:37 P

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It is good your plan helped you at the restaurant - well done!



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


348 Maintenance Weeks
 
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90
180
270
360
KRISZTA11's Photo KRISZTA11 SparkPoints: (116,650)
Fitness Minutes: (192,213)
Posts: 4,432
2/12/18 2:37 P

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It is good your plan helped you at the restaurant - well done!



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


348 Maintenance Weeks
 
0
90
180
270
360
SUZYB53's Photo SUZYB53 Posts: 507
2/12/18 9:39 A

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I hope it’s ok to plan in the am instead of the evening. That works better for me in terms of alertness and avoiding distractions. I did my plan for today, and that was helpful as I committed to taking a friend out to dinner. Looked at the menu in advance & picked out what to eat so it fits my daily calorie allowance.

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


 Pounds lost: 16.0 
 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,650)
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12/9/17 5:29 A

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Wow, what a great observation! Great job you have all the data so you could see the correlation.
emoticon
I rarely track my food anymore - but if I get in trouble and regain some weight and have difficulty getting back to goal, I always go back to tracking... and it always helps and turns the trend. Like it did 2 months ago.

Planning in advance has the extra advantage of knowing what I'm going to eat the next day, that it will be enough, and that it will be delicious - I enjoy the calmness and peace of mind that comes from it.

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


348 Maintenance Weeks
 
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90
180
270
360
DIROB57's Photo DIROB57 SparkPoints: (104,015)
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Posts: 2,744
12/8/17 12:09 P

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I do keep a log of what I eat daily by using the Sparkpeople's Nutrition Tracker but I usually log it as I go and not ahead of time,,,but I won't say planning ahead wouldn't be easier so I might try it! I keep things I can eat on hand for breakfast & lunch and I also have supper options available if my family chooses something that I choose not to eat.....if I'm cooking, it is easier because I can put the recipe in Sparkrecipes for the calorie count, etc.

Before I read this lesson, I was already working on gathering some information for my own benefit since I'm now trying to maintain my weight loss...I was curious about how the habit of logging food on sparkpeople (or not logging) correlated with my gaining or losing over time. So far, I've only gotten through the first 2 years of my time on SP but I can already see a DEFINITE pattern....the more I log my food, the better I do...and the opposite is also true!

My first year on SP, I tracked 96% of the time and LOST 15.75 lbs from the first weigh in to the last of that year.

My second year on SP, I tracked only 40% of the time and GAINED 10.0 lbs from the beginning of the year to the end!

I have a feeling if I ever make it through the other years, I will find the same results....logging what I eat is KEY for me! If I don't track it, then I tend to take the 'out of sight, out of mind' approach and just lose my focus altogether!

emoticon ...and KEEP LOGGING!

Edited by: DIROB57 at: 12/8/2017 (12:48)
Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs
Began tracking maintenance: 11/10/2017
Current Goal Weight: 133 lbs







 current weight: 132.1 
 
165.5
156.625
147.75
138.875
130
KRISZTA11's Photo KRISZTA11 SparkPoints: (116,650)
Fitness Minutes: (192,213)
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10/23/17 3:07 A

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Great analysis!
Congrats to problem solving, to better food choices and to getting back on track!

I hope you can catch up on sleep soon.
If your food plan feels too demanding (eg reduced calories at breakfast), and increases risk of eating food, then it may be better to increase planned calories a bit.
It may add up to similar number of calories, but better for you because you can feel in control and have an accurate record of what you actually ate.
emoticon

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


348 Maintenance Weeks
 
0
90
180
270
360
JUNEPA's Photo JUNEPA Posts: 12,648
10/22/17 8:46 P

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On my last post for Day 13 - Overcoming Cravings on Oct 15, I wrote

Every once in a while, I haven't identified the trigger yet, or the time cycle, I feel cravings and I want to eat whatever and as much as I want, I don't care, I want to feel the intense pleasure food can give and think of my sticking to the plan as grey and mediocre in comparison to what I can feel if I eat a lot of whatever I want. Lately I have felt very satisfied sticking to the plan, may that continue until I reach goal weight, and hopefully I will identify the pig-out trigger and time cycle by endeavouring to stay aware of how I feel and what is going on before it happens.

Oct 22
Well, I just went for a back slide. Triggered by lack of sleep because I tried to change my schedule to regularly have the same hours every day and got behind on my sleep because I usually catch up from getting up early for milking by sleeping longer on non-milking days and I didn't go to bed earlier. And because I was really hungry because I cut my breakfast calories in half and slightly reduced the other meals' calories in my zeal to really get to goal weight this round. Plus I am unhappy with my planned exercise because while I am reasonably active walking, hiking and working on the farm, I have a foot injury so I am not running or indoor rowing, haven't had time to get to the pool, both my bikes have flat tires which I have not fixed yet and I am missing the high-intensity cardio endorphins. Plus I am supposed to be stretching to help the foot heal and haven't been doing that and feel guilty about it. Add to that I am behind on a few personal accounting deadlines and my niece, who I am trying to support and encourage, just acted out with some bad choices that need attention. Anyway, life happens, get back on track. I am moving in that direction and carefully and steadily working through the issues. I used to think it was kind of cute that Beckers would be so distressed by gaining a few pounds. Now I am one of them. I went from 129 to 131 (goal weight is 122) by eating off plan with nuts, raisins, craisins and sweetened yogurt. In the old days it would have been chocolate bars, ice cream and cookies and the rise would have been 5-10 pounds, so nice to see progress there.

Day 14 - Plan for tomorrow

I read my ARC twice today
I ate slowly noticing each bite
I gave myself credit when engaging in helpful eating behaviours
- eating off plan is nutrient dense foods, even if it is calorie dense and over daily calorie limit
- made sure to drink enough and drank kombucha to combat sweet cravings - the sourness of kombucha makes sweet eating unpleasant, like drinking orange juice after you brush your teeth
- I am back on track
I did spontaneous exercise - went for a walk with the dogs and did some brisk-pace housework
I did planned exercise - not today
I tolerated a craving rather than giving in - no sweetened yogurt (DH's food, not my food) today
I wrote out a food plan for tomorrow



Edited by: JUNEPA at: 10/22/2017 (23:03)
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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10/22/17 8:43 P

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Oops. Double post

Edited by: JUNEPA at: 10/23/2017 (09:07)
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.


 May Minutes: 1,745
 
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10/17/17 3:14 A

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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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BMASSIE3 SparkPoints: (22,260)
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10/16/17 10:34 P

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For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit.
-Did Sun Salutations this morning and gave myself credit.
-Walked around the employee lot for some spontaneous exercise, and gave myself credit
-No cravings, did avoid the temptation of a plate-full of brownies that a co-worker brought
in, gave myself credit
-Have planned my meals and snacks for tomorrow and written them down.

Update: I just realized I can plan my meals and snacks in the Spark Nutrition Tracker.

Edited by: BMASSIE3 at: 10/17/2017 (22:50)
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (149,071)
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10/15/17 2:19 P

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I spent a lot of time planning in writing what I was gonna eat the following day.

Now ... I mentally plan and then follow through.


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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10/15/17 10:35 A

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I don't usually plan my daily meals and have managed to achieve my weight loss goals. However, I'll commit to doing this step while participating in this Beck reboot. Specifically, I will plan my next days meal every evening around 6 pm.



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KBSPARKY's Photo KBSPARKY Posts: 155
10/15/17 9:00 A

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i'm a bit behind again now so I just set my plan for today before I ate breakfast. So today is sorted. I still need to read the chapter carefully though, and then ready today's chapter too. Not a big deal as I have a lazy day planned. woo hoo.

Grocery shopping to have a plan for the coming days needs some time and attention later today.

:)

x


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10/15/17 8:27 A

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I have my meals planned for tomorrow and I have the breakfasts and dinners planned for the rest of the week.

Monica

Central Time Zone
QUEENOTHEFOREST's Photo QUEENOTHEFOREST SparkPoints: (79,947)
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10/14/17 8:15 P

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Well I planned meals for the week. No more thinking about them. No more getting caught without a workable plan.

Here's my blog for the day.
Mary

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6421317


Edited by: QUEENOTHEFOREST at: 10/14/2017 (20:16)
Mary

Cape Cod and Western Massachusetts

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


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KBEHNKE81's Photo KBEHNKE81 Posts: 12,991
10/14/17 6:40 P

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Ugh. Plan for Tomorrow is easy during the week, but tricky on the weekends. I'm very consistent on what I eat for breakfast and lunch during the week, and can estimate with some confidence what DH will put together for supper. If I am disciplined about snacking (or should I say NOT snacking) I can stay within my calorie range. Naturally, when I go off plan, that's when things go awry.

My family is so much more spontaneous on weekends. We often make last minute plans to travel out of town, or hit a sports or cultural event where meals are all up in the air. I have to be super aware of what might be available, and keep it under control as much as possible. It often means checking menus ahead of time, forgoing drinks, skipping dessert, or saying "thanks, but no thanks." It's a challenge that I don't always rise to.

So, I've made a good attempt at planning my meals for Sunday, but if we change our plans, I will have to adjust on the fly and make good choices.

**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.


SERIOUSLIM's Photo SERIOUSLIM Posts: 2,255
10/14/17 11:51 A

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In order to do Day 14, i first reviewed how many calories I need to lose 1lb a week:1633 cal. slightly more than the max. indicated by Sparks, but less than I thought I could get away with.
I don't like that limit but will try that. If it proves to be too difficult, then I will go with 1816, which is the number of calories that I should need to maintain when I achieve my desired goal weight of 140lb.But then my weight loss rate would only be slightly over .5 a week. Better than my present rate of weight loss anyways emoticon . And it would be better than feeling deprived, struggling and rebelling.

My basic plan then will be 3 meals at 500 cal. and a late night snack of 150 ( i really need one when I watch my calories in order not to go to bed hungry).

I am going to re-do my groupings with that in mind.
And then with that tool, plan my meals for tomorrow emoticon

Thank you all for all your very helpful ideas. emoticon

SUE, for lunch when I don't know what to prepare, I have a vegetarian salad:
brown rice, kidney beans, scallion, tomato, chopped parsley ,a small garlic clove,EVOO, lemon juice,a hint of savory, honey or artificial sweetener, salt and pepper. Very satisfying.


Edited by: SERIOUSLIM at: 10/14/2017 (18:24)
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10/14/17 10:51 A

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Thanks, Kriszta, for showing us how you do it. Great idea!

I think planning is am important key b/c I frequently run into trouble when I don't have a plan. I also agree that planning can be difficult in situations such as Going-Strong (Rhoda) mentioned, when you don't have control.

Although I plan, it can be day by day, now farther than 3 days out, and it can be a bit loose. For example, today & tomorrow I have LOOSELY written my plan:

B - Egg Omelet w/ left over veggies OR Veggie/Fruit Smoothie
L - attend Chili Cook-Off event OR ___________
D - Baked Fish w/ _________ OR Left over ham w/ _____________

I do not snack so that is not on my plan. I will stop at the store today to pick up some fresh veggies to fill in my dinner.

I am stuck on an idea for lunch. Any idea HELP out there from you all ?

Edited by: FUNLOVEN at: 10/14/2017 (10:51)
Sue

Michigan - EST

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


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GOING-STRONG's Photo GOING-STRONG Posts: 7,034
10/14/17 10:04 A

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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 400-600 calories. I make sure that I have the ingredients for these meals on hand so when I am ready to prepare a meal I have no excuse not to make a good choice. Limiting the meals that 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. I also have a very small pantry so when I have stuff in there I don't use it becomes a problem. Where the challenge lies is in planning for tomorrow when you are in a situation where you do not have 100% control of the menu choices.... such as traveling, parties, visiting friends, etc. etc. We had dinner at our neighbors last night; and while for the most part I did good with portion control it wasn't strictly "on plan",


Rhonda
Seaside, Oregon

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,650)
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10/14/17 5:15 A

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Plan for Tomorrow - this induces a lot of resistance and 'I don't wanna" in many of us.
I find doing it is actually easier and more pleasant than struggling and resisting against it, but I like planning in many areas of life. So, I understand it can be very difficult.

But it can be made simple and easy.
What I do is similar to what Marcia in the book did:
spent some time and created a menu:
1. breakfast options (oatmeal with nuts and fruit or fried eggs with bread and vegetables)
2. interchangeable lunch/dinner options (6 I eat often, 4 rarely)
3. a joker meal: made of carbs, protein and fat in set portions
carbs (120 grams bread, 210 grams cooked grains, 300 grams cooked potatoes or 60 grams tortilla chips)
proteins: 220 grams of cooked legumes or meat, 80 grams cheese or 3 eggs
fat: 15 grams of butter or olive oil

So, when I create my plan for the next day, I usually enter abbreviations for each meal, and it takes only 2-3 minutes. Here is my plan for the pas7 days and today - and these are small pages.


I plan my food this way most of the time, it is not much work and gives me peace and confidence. I can go a few months just planning mentally, measuring my food on kitchen scale, but not much longer.

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


348 Maintenance Weeks
 
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AURA18's Photo AURA18 Posts: 8,999
9/13/17 5:04 P

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Edited by: AURA18 at: 5/14/2018 (21:53)
GOAL120A's Photo GOAL120A SparkPoints: (19,663)
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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: 726
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: (116,650)
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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


348 Maintenance Weeks
 
0
90
180
270
360
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (294,848)
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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: (35,457)
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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
CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (14,668)
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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: 7,034
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!


 Pounds lost: 84.4 
 
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (149,071)
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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: (116,650)
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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


348 Maintenance Weeks
 
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90
180
270
360
AURA18's Photo AURA18 Posts: 8,999
3/12/17 4:22 P

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emoticon .

Edited by: AURA18 at: 5/14/2018 (20:51)
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (149,071)
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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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IAMAUNTYEM's Photo IAMAUNTYEM Posts: 6,698
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-)
AuntyEm
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


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DI_NAMIC's Photo DI_NAMIC Posts: 3,406
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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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


348 Maintenance Weeks
 
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90
180
270
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Day 19: Stop Fooling Yourself!! 5/18/2018 2:17:55 PM
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