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JUNEPA's Photo JUNEPA Posts: 13,340
3/21/19 11:37 P

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I am not tracking, but I am staying strictly on planned meal times and meal foods. That is easier than in the past when I didn't plan the night before. It is pretty easy most of the time. Sometimes I get worn down and tempted and cave.

I have spent quite a few years tracking and getting a feel for how to eat in a balanced way with enough protein, not too many carbs, and the right amount of healthy fats. I have a portion control mindset for every meal - a palm of protein, a fist of vegetables, a fruit, a handful of complex carbs and a thumb of healthy fats. I also spent quite a lot of time weighing my food, so I have a feel for the calorie consequences of what I serve myself when it is a bit more or a bit less than one portion size.

I also spent quite a few years weighing and this year I am not going to weigh, just mindfully eat healthy, exercise, and weigh myself when I meet my fitness goals. My real goals will be my fitness goals, not my weight. My fitness goals will reflect a healthy weight as one of them is to be able to do multiple chin - ups and that takes a lower weight for the strength - to weight ratio to achieve chin - ups. So, while I am not strictly following the Trek, I am using it to improve the way I think, to identify and avoid faulty thinking and go avoid giving in to sabotaging thoughts.

Edited by: JUNEPA at: 3/21/2019 (23:50)
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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MARITIMER3's Photo MARITIMER3 SparkPoints: (233,782)
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3/21/19 8:36 P

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Results today: (IF 12 noon to 8 p.m.)

Adjusted my IF times today and had first meal as 1 p.m., after I had done treadmill. Stuffed green pepper with brown rice and tomatoes. I changed the time so that DH and I could watch a movie in the evening and have popcorn within my eating hours.

Mid-afternoon - yogurt and hard-boiled egg

Dinner at 7 p.m. Haddock with half a baked potato, half a cup of carrots and 1 cup of broccoli.

8 p.m. Popcorn and Kind bar to bring my calories up to SP recommended minimum.
........................................
..............

This is the day when we actually begin the eating plan that we chose.

It is also the first day when we get weighed.

I have been monitoring my eating with SP since 2011, but there have been many times when I did not honestly report what I ate, or how much I ate.

I know that I have to be brutally honest if I am going to succeed. Otherwise I am wasting my time and the time of my Spark Coach. I commit to reporting both my food and my exercise honestly.

...........................

Edited by: MARITIMER3 at: 3/22/2019 (22:40)
Gail
Southern Ontario, Canada
Eastern Time Zone


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AURA18's Photo AURA18 Posts: 10,922
3/18/19 10:17 A

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Day 15: Monitor Eating - 4 steps (evaluate eating behaviors)
1. Every evening plan menu (what & when to eat)
2. Put a check mark next to the things I ate that were on my plan.
3. Cross out anything I planned to eat but didn’t.
4. Write down, circle unplanned food and eating larger portion then planned
Abbreviations for food on calendar. Paper is faster than online tracking.
Take time to write responses to sabotaging thoughts.

ST – I can keep up with this in my head.
R – Maybe I can keep up with what I eat in my head, but if I write it down, I will think twice about eating it and I will likely be more aware of my choices than I might otherwise be.

Write it down because I may not be fully conscious of eating at the time but it will register on the scale. Recall Advantages:
~ Slips okay! one food item - back to plan & monitor.
~ More peaceful relationship with food - limit cravings - sabotaging thoughts
~ Say "no" once while shopping - instead of "no" multiple times at home
emoticon free samples are emoticon fat cells - hard to get rid of emoticon


Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
LIFECHANGZ's Photo LIFECHANGZ Posts: 8,405
3/16/19 2:52 P

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emoticon Day 15 ~ Monitor Your Eating emoticon

I have been using the SP tracker to help me choose 'how much to eat' since last August, and if I don't know 'how much' when I'm dishing up, I go look it up to understand 'how much is enough, and not too much, not too little' ~ then, at some point, I jot it down in a paper tracker, along with times and notes - especially if I'm having strong emotions or binge urges, if I was sick, particularly hungry, crawl the wall want more food NOW kinds of issues...

I have discovered a couple things...

~ when I am struggling, I have a ginormous urge to stop tracking/stop figuring out how much is enough and not too much - because I want way too much! Now! and lot's more!

~ when I look back, I can see that a lot of my "overeat urges" are tied to strong emotions - or that I have slipped back into an insatiable/voracious appetite again.... and it goes hand in hand with the desire to have an eat fest and to not "diet" or do any "diet related activity. It is part of the old start/crash/stop cycle that I am trying to change.

emoticon emoticon emoticon ~ I have trouble remembering later ~ just what did I eat? and a few weeks ago, started doing a photo foodblog to help me keep going/keep tracking instead of quitting again. in that process, discovered it's really easy to snap a pic of what I dished up - when I already know the amount is enough... then I can flip back through my phone when I finalize yesterdays tracking...

emoticon in the process of doing the photoblogging, I discovered that it does help me, usually, to stay the course...

emoticon and it has helped me to stay focused on the benefits of doing this - the food choices and my whys & what nots... it has not made it easy - but the benefits of doing it are emerging so I am understanding why this is important for me to do, at this point in time, and that's a good thing :)

When the world says “Give up,” Hope whispers ‘Try it one more time.'
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,666
3/16/19 9:36 A

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Day 15: Monitor your Eating

emoticon I stayed in my ranges and I tracked everything.
emoticon sodium intake was too high. I used prepackaged taco seasoning.
emoticon pretty much stuck with my plan.

I could have and should have stopped at my pause or point of contentment but food was on my plate so I finished it.




Striving for strength and balance in mind, body and spirit!!

-Christi


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JMARIES51's Photo JMARIES51 Posts: 3,105
3/16/19 1:11 A

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I have just become a big fan of creating my food plan the evening before, for the next day. I also still use the Sparkpeople tracker to check my caloric intake, however, I hope to wean myself off of it in the future.

So every evening I write out my meals for the next day in my journal, then as I eat them, I check them off. If I don't eat something I write a note why, and if I eat something more I also explain this next to that meal. If I change something planned I also write this.

The whole point of doing this is so that I have down in writing exactly what I have eaten. This helps me be accountable. And also, if I change foods, I am trying to pick something more nutritious than what I had planned. After I evaluate I can decide if the plan is working by whether I have had a loss for the week and how I am feeling in regards to satisfaction with food choices.

I love this new way of planning because I feel much more in control of making healthy choices. I find it amazing that just writing something down tends to make me stick with the plan. In the past I have done this as an experiment but could never understand how it would be really useful for retraining what and how much I eat.




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OLIA_NA's Photo OLIA_NA Posts: 96
3/16/19 12:42 A

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I log my food in MFP in the evening, confirm and adjust in the morning. Monitoring what I ate defiantly helps me to stick to my plan, but it's not always a default action for me. So, recently, I started reviewing what I planned to eat for lunch and dinner before each meal and reminding myself to sit down, eat slowly and mindfully.

PMEYHAUS's Photo PMEYHAUS Posts: 170
3/15/19 10:19 P

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I do plan my food every day (and actually plan dinners for the week every Sunday). I track on SparkPeople's tracker and use the daily notes section to indicate how things went, why I might have gone off plan if that happened, and lessons learned. Being able to review those notes (as well as all the meals) over time is very helpful in maintaining within my target weight range.

Pam
Pacific time zone

“Tell me, what is it you plan to do with your one wild and precious life?” - Mary Oliver

"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway." - Earl Nightingale


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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 518
3/15/19 4:45 P

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emoticon Yesterday I created my food plan for today and today I modify it accordingly to what I really ate after each meal. I felt really full at dinner, so I spared part of my dinner as leftover food for tomorrow :)

I get why doing all this work is important... By planning and checking it is really difficult t stray from the plan - of course something unexpected can always happen, but it's more an exception than the rule. Without a plan I think it's easier to eat more or having something unplanned and not noticing.

The only thing that's bothering me is the fact that I track my food on SP, so I can't check, cross and circle anything - should I print out my meal plan?

Ok, time to plan my food plan for tomorrow!

Edited by: YPSARF_ABROAD at: 3/15/2019 (16:45)
Fran
Crystal Tigers’s, Swing into Spring
Starfish, 2019 Spring 5% Challenge
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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (357,961)
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3/15/19 2:12 P

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Thanks, Kristza, for the great synopsis. I'm doing just fine. Lowest weigh-in of 2019 this morning. Really don't need to lose more, but I do need to stay aware of portions and food selection. Pre-planning meals can be a very effective way to improve my eating.


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

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st=86_pounds_down_marsha_is_one_active
_grandma


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KRISZTA11's Photo KRISZTA11 SparkPoints: (136,166)
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3/15/19 5:06 A

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Day 15 Monitor Your Eating is again a day-long assignment!
We have learned a lot in the past 2 weeks,
AND we have the food plan we created on Day 14.
Day 15 task is stick to that plan, using the skills we learned: remembering advantages of losing weight, noticing the good things we deserve credit for, eating sitting down, slowly, mindfully, in a well.arranged environment, differentiating hunger, desire and cravings, tolerating unpleasant sensations...

Day 15 assignment:
*weigh yourself
*follow food plan - eat everything on your plan (unless you become overly full)
*monitor your eating immediately after finishing each meal:
-put a check mark next to the food you ate
-cross out food you had planned to eat but didn't
-add and circle food you ate that you hadn't planned to eat
*at the end of the day, look at how you marked up your food plan - give yourself credit / if needed get into problem solving mode, see how you can do better in future

What do you think?
Please share your thoughts here!
I find this very helpful. I can see I did well at most meals, and I can clearly see where I went off plan - I don't over-exaggerate "I blew the day" when I actually only ate a small amount of extra food. Also, if I really blew it, I can see it clearly and cannot pretend I did everything right, and I can do some problem solving.
I have planned and monitored all my food since October 2017, and I don't think I will ever stop. It doesn't take more than 5 minutes per day and keeps me calm and confident all day.
Before that, I stopped a few times imagining "I've got this", but every time I started to make poor food choices, dieting became harder and harder and I gained weight.

We have Team Goals
"Write a food plan every evening for the next day" and "Monitor everything you ate today in writing" - join and track these goals and earn points for yourself and for the team!

Day 15 To Do List:
- I read my Advantages Response Card at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
- I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I did spontaneous exercise (some of the time / once or twice / not at all)
- I did planned exercise
- I monitored everything that I ate today in writing right after I ate it
- I write out a new food plan for tomorrow
- I weighed myself and recorded my weight

(From week 1-2: if not done yet, add to to-do list:
-have you chosen two diets?
-have you created time in your schedule and prepared your environment?
-are you consulting your diet coach regularly?)

Edited by: KRISZTA11 at: 3/15/2019 (05:10)
Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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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TOWHEE's Photo TOWHEE Posts: 6,744
1/14/19 11:52 P

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Went off track for lunch. DH wanted to go out for lunch and run errands. The place we went to didn't offer what I was planning, but I chose an entree that is part of my diet, so had that instead. I had a few french fries, which aren't part of the plan since the restaurant doesn't have salads or veggies. I doubled up on veggies at dinner tonight to make up for lunch.
Yesterday I did the "Hunger Tolerance" exercise, which was quite interesting. I really didn't get hungry until an hour before dinner and today I haven't had the urges that I've been battling for what seems like forever.

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AURA18's Photo AURA18 Posts: 10,922
1/14/19 11:26 A

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Day 15: Planning & monitoring food & water on 18-month calendar I use as food journal
Form I was using 2017 u.nu/rgd-

Edited by: AURA18 at: 3/18/2019 (10:15)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
KRISZTA11's Photo KRISZTA11 SparkPoints: (136,166)
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12/3/18 1:43 P

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-Sounds like a good plan!
emoticon

Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


414 Maintenance Weeks
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BECKIKORN's Photo BECKIKORN SparkPoints: (8,462)
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12/3/18 11:26 A

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So, I have been keeping a food/health/fitness journal for a few months now. As I read, Beck, I add new entries of everything I need to be thinking about everyday. It is crowded- but it helps me get focused! I am making an effort to get my food mapped out a day ahead from now on, as well as packing my food for the day.

Becki

broadcasting somewhere near the middle of Texas


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KRISZTA11's Photo KRISZTA11 SparkPoints: (136,166)
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10/16/18 2:49 P

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So many creative solutions here, paper and electronic!
I too like abbreviations and flexible menus,
so created 10-12 meal combinations in SP Nutrition tracker... and now I only have to write abbreviations, like this (food plan for Mon, Tue, Wed) - I know the amounts by heart and measure everything on kitchen scale.


As the records clearly show, this week is nice and easy, and previous week too.
But I have several pages in my notbook "decorated" with unplanned food in circles - at least I had a clear picture of what I ate, neither perfect nor terrible.


Edited by: KRISZTA11 at: 10/17/2018 (03:30)
Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


414 Maintenance Weeks
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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/16/18 12:02 A

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I did not stay on plan today, but I came close, and I adjusted. The snack I took to work was spoiled, so I did the best I could in the moment, and then ate less for dinner than I had planned (partly to recoup, and partly just because I wasn't very hungry).

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


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ALIHIKES's Photo ALIHIKES Posts: 5,344
10/15/18 5:35 P

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I am writing my planned eating the night before. And tracking everything that I eat. I use an on-line journal, that is easiest for me. If I am ever away from the journal, I write planned meals and unplanned deviations on my I-phone (I will be traveling for a short vacation during part of my Beck re-boot, and my friend will provide half the meals and I will provide half. Luckily she is a very health conscious person).

I will not able to weigh in until tomorrow (house guests are staying with me, and my scale is in their room) so I will do my first official weigh in tomorrow.

Alison


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GOCALGAL's Photo GOCALGAL Posts: 5,073
10/15/18 5:08 P

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I am having a lot of sabotaging thoughts! I like to make short "to do" lists, and I love checking off the boxes on our Foundation Strategies List, but I am the worst and laziest person at writing and tracking meals.

Fortunately all of your positive energy and comments are helping me so thank you all! I also realize that I resisted but profited from my first attempt in my first Beck study at writing meal plans down. I will try my darnedest to do this for a week.

I am drawn to the idea of writing down several breakfast options. This seems doable and this will help me monitor vitamin C and other nutritional needs. If this works, I could do the same for lunch.

Another advantage I can see is that I want to learn to plan occasional fun snacks. This has been a challenge because in the past I have mostly filled up with unplanned, healthy" snacks, all too often for the wrong reasons. It would be so helpful with maintenance and with the holidays around the corner to break this bad habit.

Here goes...I am going to reread Beck and what all of you wrote to look for pointers. I CAN do this!

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

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

Winning is Not Quitting

SUSAN_CDN's Photo SUSAN_CDN Posts: 538
10/15/18 5:01 P

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Kristin, I wasn't aware that you can add a note to your daily Nutrition Tracking. I checked it out and tried it. That's great! Thanks for mentioning it in your post.

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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,666
10/15/18 3:23 P

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I have a pre plan flexible menus that I continue to use. I credit my success with the fact that I do track everything!!! I do it immediately after eatting. I think this helps me from binging out of control. Acknowledging mishaps immediately helps me regain control faster.

Striving for strength and balance in mind, body and spirit!!

-Christi


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AURA18's Photo AURA18 Posts: 10,922
10/15/18 3:00 P

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emoticon

Edited by: AURA18 at: 3/18/2019 (10:14)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
KRISZTA11's Photo KRISZTA11 SparkPoints: (136,166)
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10/15/18 2:40 P

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Thank you for sharing your thoughts!
emoticon

I planned fried eggs, steamed broccoli and 60 grams of tortilla chips for dinner (my only safe way to consume chips without overeating) - but my son cooked dinner unexpectedly.
I pondered eating what son cooked... but hey it is Day 15, I want to eat what I planned, and put a check mark next to all items in my notebook!
So I ate what I had planned, thanked son warmly for cooking (stir-fry vegetables with sesame seeds and rice) and put a portion on my plan for yesterday dinner. Feels good! : )

Edited by: KRISZTA11 at: 10/15/2018 (14:52)
Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


414 Maintenance Weeks
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105
210
315
420
SWEETORANGE's Photo SWEETORANGE Posts: 1,535
10/15/18 12:53 P

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I followed my plan today as written :) I gave myself credit for that ..
Actually I was practice monitoring since we started reading the book together... first I monitored everything I eat even non healthy food then gradually I removed them by sticking to the book tips of resisting cravings and arranging our environment.. it helped me to stick to My diet...and monitoring helped me to know what I’m doing wrong and solve the problem by make better choices.. spark people tracker is wonderful! I can’t live without it now :))) I hope in future I can have a sense of quantity I eat to keep myself on track without tracking food online.

Edited by: SWEETORANGE at: 10/15/2018 (12:54)
Change your thinking, Change you weight!


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KRISKECK's Photo KRISKECK Posts: 1,232
10/15/18 12:47 P

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Rachel, me too! It really makes a difference!

Kristin
Maryland USA
Eastern Time Zone

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




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36BEATRICE's Photo 36BEATRICE Posts: 2,663
10/15/18 12:32 P

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Kristin, it is the same for me. I guess to keep myself out of trouble I will have to make it a point to write down my meal for the day, the night before.
I love how in this team, we each contribute to support and reinforce each other.

Rachel



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KRISKECK's Photo KRISKECK Posts: 1,232
10/15/18 11:32 A

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Rachel, I hear you on taking a day to own up to it, I often do that too. Better than not at all. I should probably start planning my meals the night before, I usually do it after breakfast because my breakfasts are usually the same thing. But sometimes I get myself in trouble that way.

Kristin
Maryland USA
Eastern Time Zone

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




 Pounds lost: 4.8 
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36BEATRICE's Photo 36BEATRICE Posts: 2,663
10/15/18 9:33 A

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I write everything down on my Spark tracker, even my binges-but only the day after; it takes me that long to own up to it!- .

Kristin, I was not aware of the possibility of adding notes to the daily tracking. This is what I will do. Actually easier and more practical for me .

Rachel



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39,999
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KRISKECK's Photo KRISKECK Posts: 1,232
10/15/18 8:45 A

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For years before the internet I wrote down everything I are in little notebooks. I had a little booklet I got at the grocery store that provided the calories for many unlabeled foods. And I added it all up at the end of the day. I credit this practice for helping me avoid greater weight gain than I have. When I found Spark People, I was pretty excited - so much easier to track! Now I plan and track and I find it very helpful. I thought about tracking on paper so I can do the full practice of checking, circling it decided to keep planning and tracking on Spark, using the notes section for any changes. This should help me go back an analyze problems so I can avoid them in the future. I am pretty compulsive, I track everything, even binges. Ugh. I am determined to be compliant with my plan this week.

Edited by: KRISKECK at: 10/15/2018 (11:30)
Kristin
Maryland USA
Eastern Time Zone

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




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GODS_SERENITY's Photo GODS_SERENITY Posts: 4,297
10/15/18 8:31 A

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I use my WW App and I also write it out. So I'm pretty covered with that.

I'm ready for this. I've weighed myself. I've read my ARC. I'll also read other response cards as needed.

Have a great first day everyone!

Debbie

2018 is my year to reach goal and STAY there. No going back. With God nothing is impossible.


I can do all things through Christ who strengthens me.
Philippians 4:13


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/15/18 8:02 A

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I use the Spark tracker and it is great for planning. I don't usually go back and do the review but I will for the duration of the reading. Or for as long as it takes to reach my goal weight. I don't have difficulty sticking to my diet unless I am eating sugar and then I have a terrible time with it. And I never log those calories. And I never plan them. I avoided refined sugar all day yesterday. And I felt good about it enough that the withdrawal was not terrible.

Mary

Cape Cod and Western Massachusetts

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


 current weight: 148.0 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (136,166)
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10/14/18 2:59 P

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Day 15 Monitor Your Eating is again a day-long assignment, so I'm posting this the night before.
We have learned a lot in the past 2 weeks,
AND we have the food plan we created on Day 14.
Day 15 task is stick to that plan, using the skills we learned: remembering advantages of losing weight, noticing the good things we deserve credit for, eating sitting down, slowly, mindfully, in a well.arranged environment, differentiating hunger, desire and cravings, tolerating unpleasant sensations...

Day 15 assignment:
*weigh yourself
*follow food plan - eat everything on your plan (unless you become overly full)
*monitor your eating immediately after finishing each meal:
-put a check mark next to the food you ate (
-cross out food you had planned to eat but didn't
-add and circle food you ate that you hadn't planned to eat
*at the end of the day, look at how you marked up your food plan - give yourself credit / if needed get into problem solving mode, see how you can do better in future

What do you think?
Please share your thoughts here!
I find this very helpful. I can see I did well at most meals, and I can clearly see where I went off plan - I don't over-exaggerate "I blew the day" when I actually only ate a small amount of extra food. Also, if I really blew it, I can see it clearly and cannot pretend I did everything right, and I can do some problem solving.

We have Team Goals
"Write a food plan every evening for the next day" and "Monitor everything you ate today in writing" - join and track these goals and earn points for yourself and for the team!

Day 15 To Do List:
- I read my Advantages Response Card at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
- I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I did spontaneous exercise (some of the time / once or twice / not at all)
- I did planned exercise
- I monitored everything that I ate today in writing right after I ate it
- I write out a new food plan for tomorrow
- I weighed myself and recorded my weight

(From week 1-2: if not done yet, add to to-do list:
-have you chosen two diets?
-have you created time in your schedule and prepared your environment?
-are you consulting your diet coach regularly?)

Edited by: KRISZTA11 at: 10/14/2018 (15:00)
Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


414 Maintenance Weeks
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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/13/18 9:15 P

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I already log my food in two places -- on SP's food tracker, and a message board on a group I belong to off of SP that's about my particular diet plan. For that one, it's a written log, so it's going to be easier to make the notations there than here. I am committing to do that every day, after each time I eat. If I'm not able to get onto that message board (like during work), I will email myself the notes and put them in later. I am much more likely to do this if it's electronic than written. I hardly ever write anything down anymore.

I already put tomorrow's food into my tracker. It's compliant with my plan and doable, and I will need to fix a couple of the foods beforehand, which I have made time to do tonight.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


 Pounds lost: 42.0 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (136,166)
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7/4/18 2:31 P

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emoticon
I'm doing the same, and it makes eating a lot easier.
No room for pretending I didn't notice I ate more - and no room for obsessing about minor mistakes either, everything is there on paper.



Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


414 Maintenance Weeks
0
105
210
315
420
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,666
7/4/18 11:52 A

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Day 15: Monitor your eatting

Dr. Beck's method:
-eat only what is on my plan (and eat everything on plan unless it feels too full)
-immediately after finishing each meal, monitor eating:
*put a check mark next to the things I ate that were on my plan (and give myself credit!)
*cross out anything I had planned I eat but didn't
*circle food I ate too much of /*write down and circle food I ate that I hadn't planned to (and respond to sabotaging thoughts)
I will have an accurate record of what I did right and what mistakes I made, see it clearly and do some problem solving.

4th of July emoticon
Breakfast:
Apple No-out of apples
Yogurt emoticon
emoticon emoticon emoticon
Dinner:- No-(husband had a bad day so did not grill...Will try this menu again tomorrow)
6 oz. NY strip
A1
Tossed Salad
Light Ranch Dressing
Deviled eggs

Snack:NO
Peach cobbler

Only thing I actually had was the yogurt.I

Credit that I did log everything I actually did eat, I was in calorie range, did drink water.

Edited by: TNCOUNTRYLIFE at: 7/4/2018 (23:30)
Striving for strength and balance in mind, body and spirit!!

-Christi


 Pounds lost: 52.5 
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MICH_1234's Photo MICH_1234 Posts: 34
5/22/18 3:02 P

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There are few days in this plan that have stuck out to me as making a big difference so far, and this is one of them. I've only been monitoring my eating for a few days, and it's making me be more realistic in planning ahead of time, and making me stop going off plan as often.

I track food with the LoseIt app after I eat. Each night, my next days plan gets put in a little notebook listing amounts and planned calories. After I eat, I log it in LoseIt and compare actual calories to planned calories from my notebook, checking off / crossing out / updating calorie totals. It's a bit messy, but only takes seconds, and is really helping make planning more realistic.

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


 current weight: 173.0 
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AURA18's Photo AURA18 Posts: 10,922
5/16/18 2:28 P

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Edited by: AURA18 at: 1/14/2019 (07:56)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
JMARIES51's Photo JMARIES51 Posts: 3,105
4/15/18 8:56 P

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I track all my food on Spark Food Tracker. Also, I weigh and measure proportions so that I don't have any portion distortion.

I also use the notes area in case there is anything unusual about the meal and I go back and edit if I have to change any of the amounts or food that was added or not eaten.




 Pounds lost: 37.0 
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MARITIMER3's Photo MARITIMER3 SparkPoints: (233,782)
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3/30/18 4:11 P

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Planning ahead for BECK Day 15 tomorrow:

Weigh in 165.7 lbs

Breakfast:
- 1/2 cup Greek yogurt - yes
- 1/3 cup bran buds - yes
- 3/4 cup frozen raspberries - yes
- 1 hard-boiled egg - yes
- 2 cups water - yes

Lunch: (will be at antique auction)
- tuna sandwich on whole wheat bread - yes
- 2 cups water - yes
- orange - no

Dinner:
- 4 oz. pork tenderloin - yes
- baked sweet potato - yes
- 1 tbsp salsa
- steamed spinach - yes
- beets - no, had cauliflower instead
- 1 tsp. Margarine
- 2 cups water

Possible Snacks:
- banana - no
- sushi - 100 gm. - yes
- larabar -no
2 cups water - yes

I had no trouble sticking to my plan today, and was never hungry, although there were times I wanted to eat out of desire. No cravings.



Edited by: MARITIMER3 at: 3/31/2018 (20:23)
Gail
Southern Ontario, Canada
Eastern Time Zone


 Pounds lost: 24.2 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (136,166)
Fitness Minutes: (227,314)
Posts: 5,554
3/16/18 5:09 A

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Thank you everyone for these great examples!
emoticon
emoticon

This morning I put a check mark next to my breakfast plan - I ate what I was supposed to eat, and it feels good!
It reminded me to give myself credit, which I often forget.
emoticon

Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


414 Maintenance Weeks
0
105
210
315
420
36BEATRICE's Photo 36BEATRICE Posts: 2,663
3/16/18 2:12 A

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Tracked my all food but did not write down on paper the difference between what I planned and what I actually ate.

This time around I am becoming more able to address my evening food needs. I cannot describe it as desire for more food or cravings or real stomach hunger, but I now think it may be caused by low blood sugar.

In any case, for three nights in a row, when I had that feeling,I looked in the fridge for something to eat -in earlier times I would have gone out to get some pastries or chocolate, but, as part of the " arrange my environment day" I had resolved to not go out after supper anymore if it was to purchase food- , so I found some left-over chick peas salad. I reached out for a small portion (1/4 cup) of chick peas the first two nights and then for left over kidney beans tonight. That did it; it stopped that uneasy nagging feeling every time.

Hope i found my solution to my wanting to eat at night that used to lead me to a binge because i thought it was cravings and I was not always successful in beating them.

Rachel



Total SparkPoints: 30,210
30,000
32,499
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SparkPoints Level 15
WARRIORSUE's Photo WARRIORSUE Posts: 3,840
3/15/18 7:38 P

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Me too, Cat, two days in check. I had NO IDEA how many sabotaging thoughts I have in the average day. I am truly shocked. No wonder I have never been able to lose weight and keep it off.

 current weight: 151.7 
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MTN_KITTEN's Photo MTN_KITTEN Posts: 7,824
3/15/18 7:28 P

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I kept stinkin' thinkin' in check today and therefore I am wrapping up two days in a row on track.

I do find that if I focus too much on food alone ... binging becomes an issue.
emoticon

Cat

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


 current weight: 217.5 
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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 27,391
3/15/18 12:56 P

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Day 15
192 pounds and maintaining (24.6 BMI)
I have my meal plan and will us the SparkPeople Nutrition Tracker to monitor what I eat.
Easy Peasy!!


Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,434)
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3/15/18 12:03 P

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Hey Team Day 15:

I like this and will begin today using it. The Dollar Tree has all kinds of calendars and planners for one dollar.

So, today we will follow the plan we wrote last night, and monitor our compliance.ű
I find dr. Beck's method brilliant:
-eat only what is on my plan (and eat everything on plan unless it feels too full)
-immediately after finishing each meal, monitor eating:
*put a check mark next to the things I ate that were on my plan (and give myself credit!)
*cross out anything I had planned I eat but didn't
*circle food I ate too much of /*write down and circle food I ate that I hadn't planned to (and respond to sabotaging thoughts)
So, I will have an accurate record of what I did right and what mistakes I made, see it clearly and do some problem solving.

Linda


Lindainalabama
Central Time Zone

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

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


 current weight: 235.0 
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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 51,302
3/15/18 9:57 A

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On my way, planned my meals so today I know what to eat and when I am eating it. emoticon

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: -6.8  under
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-10
DIROB57's Photo DIROB57 Posts: 2,905
3/15/18 8:50 A

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I planned yesterday in advance and found I like doing it that way even better than tracking as I go. It saves time & thought in the long run. I switched a few things along the way, but not many. I planned out today this morning.

I'm especially busy right now since we are remodeling and anything I can do to save time & make things easier for me to eat well is a winner in my book!
emoticon emoticon emoticon

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

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









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SUZYB53's Photo SUZYB53 Posts: 524
3/15/18 8:23 A

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Off to a good start. I marked off what I ate for breakfast. Because I was unable to shop as planned yesterday, and I had to make a few substitutions- grits for oatmeal, and berries for apple. But these are nutritionally close, and I noted the changes. I will commit to shopping today, so I can stay on plan. I am looking forward to being part of a group that shares our successes and challenges with planning and monitoring. emoticon

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


 Pounds lost: 16.4 
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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/15/18 7:50 A

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www.sparkpeople.com/mypage_public_journal_

individual.asp?blog_id=6472418


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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220.75
213.5
206.25
199
KRISZTA11's Photo KRISZTA11 SparkPoints: (136,166)
Fitness Minutes: (227,314)
Posts: 5,554
3/15/18 6:30 A

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So, we have learned a lot in the past 2 weeks,
AND we have the food plan we created last night.
Today's task is stick to that plan, using the skills we learned: remembering advantages of losing weight, noticing the good things we deserve credit for, eating sitting down, slowly, mindfully, in a well.arranged environment, differentiating hunger, desire and cravings, tolerating unpleasant sensations...

Today's assigment:
*weigh yourself
*follow food plan - eat everything on your plan, and out a check mark next to the food you ate (give yourself credit, respond to sabotaging thoughts)
*cross out food you had planned to eat but didn't
*add and circle food I ate that I hadn't planned to eat

I find this very helpful. I can see I did well at most meals, and I can clearly see where I went off plan - I don't over-exaggerate "I blew the day" when I actually only ate a small amount of extra food. Also, if I really blew it, I can see it clearly and cannot pretend I did everything right.


Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


414 Maintenance Weeks
0
105
210
315
420
SUZYB53's Photo SUZYB53 Posts: 524
2/14/18 9:09 A

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I am doing this in a notebook with two pages for everyday. One page for planning/monitoring and one page for reflections, commitments, etc.

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
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