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KBEHNKE81's Photo KBEHNKE81 Posts: 16,329
11/1/19 2:24 P

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Good strategy, @THE_FAE emoticon

**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.


THE_FAE's Photo THE_FAE Posts: 697
11/1/19 9:53 A

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being the second time I've done this 6 week plan, I have learned strategies to help with eating out. it's helped me so much. I don't dread eating out quite as much as I initially did.

I try to find the menu online in advance and study for best way to get a good meal and a healthier lower calorie option. that has helped a lot.
I have learned to say no to fried any thing and substitute. if I am going to have anything fried, I will ask for a bite if someone else gets it. otherwise no. dressing on the side for salads and I will be good to not eat it all.

when my adult children are all together and we do a meal out there is this Mexican restaurant they love. so we often go there. (it's not my favorite, but my children are my favorite).
they bring tons of chips and bean dip. they have a salsa bar. fresh salsa has very little calories and I eat it all the time (I make a lovely fermented salsa at home). So, I go to the salsa bar and get some salsa.
I take a chip and I'll break it down into small piece. and I'll eat I with some salsa. slowly repeat. so in space of time that most folks have eaten a ton of chips, I'll have maybe 3-4. it lets me have some, but I don't overeat.
I do the same with bread. I'll take the piece offered and I'll break down into a smaller piece. then a smaller. it keeps my hands busier than my mouth. I can have a bit of a treat, but not break the calorie bank.


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

www.faeriemadesoaps.com


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KBEHNKE81's Photo KBEHNKE81 Posts: 16,329
10/31/19 3:22 P

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Department lunch the other day - I went off menu and ordered a BLT because I generally know how it will hit both my calorie count and my stomach. Everyone else went for the piled-high burger. Ugh.

If I know in advance, I like to look at the menu online and give myself a couple choices so I know what I'm in for. If it's more of a surprise and I can't really plan I have a couple go-to meals in the back of my mind, which helps. BLT for me at American restaurants; Kids meal plain burger at fast food if necessary --no dessert; split a plate of pasta at Italian restaurants; Divide the giant plate of Mexican food into two or even three meals to take home. If nothing else, I do the old "divide the food in half and box up the rest" trick. It works.



**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.


SUZYB53's Photo SUZYB53 Posts: 582
10/31/19 12:37 P

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I've gotten pretty good about planning ahead and gauging how to have a nice meal without going overboard. Part of this is because I have a generous calorie allocation for myself. I have learned that I freak out if I get too restrictive. But I definitely need to stay aware and realistic about self-deception.

In terms of restaurant meals, I am starting to identify foods that might be unhelpful treats leading to further slippage. Yesterday was a great example of this - even though it was only lunch, not an elaborate meal, there was still lots of pitfalls. I was in an unknown town and my only lunch option was a restaurant or sandwich place. I started rationalizing that I should go to a place with excellent burgers since I had enough calories and sometimes yearn for a great burger. But my higher self took over and said that would not be a happy path.

In advance, I decided to eat a simple turkey sandwich. First challenge once I arrived was a menu that listed all the specialty sandwiches. The only listed option for turkey was with coleslaw. Fortunately, I did not trick myself into thinking coleslaw was part of the pan...Then I had to practice saying "Plain turkey on rye. Nothing else." I felt like I had to say "no cheese" "no mayo" "no coleslaw" a million times to all the people who were involved in the ordering process. But I did it:)

And I did imagine coming back another time and having one of the other overstuffed sandwiches when I get to my goal weight and have better internal guard rails that keep me from eating more than I really want.

Edited by: SUZYB53 at: 10/31/2019 (12:41)
This turtle is to remind myself that slow but steady wins the race.


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 503
10/31/19 9:12 A

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I decided to do the restaurant challenge by myself yesterday

I ate at a familiar restaurant ( more like a French cafeteria really) . I ate by myself. The restaurant was not too crowded, no one needed a table, the place was calm and there was light chit chat nearby. I chose a healthy meal and planned what to get before I got there. I bought that and added one piece of bread not planned.
To my amazement, I ate slowly. I gauged if I were eating with someone with a couple sitting close to me. They were talking and had their food before me but they left before me so I knew that I ate at a slow rate of about 20-25 minutes.

I did good. I Gave myself credit and I did not eat when I got home. I think not being with someone else was probably the biggest element of success for me. It is good to know that. I learned something new about myself yesterday

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


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MARITIMER3's Photo MARITIMER3 SparkPoints: (238,409)
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10/30/19 10:49 P

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I actually did this challenge yesterday. I had a gift card to a great local Chinese buffet restaurant. It was going to expire in 2 days, so I took Peter (DH) out to lunch. This is one of my favourite restaurants, but rather expensive, so we go there only 2-3 times a year.

I planned carefully. I decided that I would not have a spring roll or an egg roll, both of which I like, but are high in calories and are deep fried. I also decided to allow myself only one battered, deep-fried item.

The salad bar is wonderful. I avoided everything with mayonnaise, and enjoyed 3-bean salad, carrot sticks, baby corn, spinach, mushrooms, tomatoes, cucumber, pickled beets, a few shrimp and a few mussels.

For my main, I had lots of steamed vegetables, more mushrooms, green beans with almonds, a small piece of lemon chicken (my one battered item), and 4 oz. of baked salmon.

No second helpings of anything.

Dessert wasn't as easy. I avoided all pastries, cakes, cookies, and pies, but took a spoonful each of creme caramel and bread pudding, along with melon slices.

We took an hour to eat our lunch, and I had 4 glasses of water. No alcohol or sweetened drinks.

I ate carefully the rest of the day. I didn't want dinner, so had Greek yogurt with bran buds to get my fiber up, fresh raspberries off our own bushes and 2 spoonfuls of sunflower seeds.

I enjoyed the challenge of the buffet, and was pleased this morning to be down 0.7 lbs.

Gail
Southern Ontario, Canada
Eastern Time Zone


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 503
10/30/19 9:42 A

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I don't remember ever staying in complete control while eating out.

I was on a cruise once and because I paid for everything, I was going to eat everything and I did. A good five pounds added by the end of the week. Actually at the end of the week, I started to become accustomed to the food and then I didn't care so much about it at the end of the cruise. This struck something with me. If I were on the cruise for a year, I would have already monitored and planned what I was going to eat and when I was going to exercise before even going on the cruise. Because It was "moment of pleasure" it was like a free for all! I feel restaurants are like a mini version of a cruise mentality. It is a "special moment" you can only do once. You need to "live it up"
added to that...
There are many problems in eating out for me. Crowded restaurant, different foods, sometimes cramped tables, uncomfortable chairs, noisy environment, unfamiliar people, the pressure of eating quickly because of people waiting for a table or you are ready to go someplace afterward, the pressure of awkward conversations or just having a conversation that is interesting or not gossipy or sticking your foot in your mouth and saying the wrong thing or not paying attention to someone when they said something really important, also, the food you ordered wasn't very good or the "I should have got that instead" feeling or the prices are too high or the alternative sides you didn't expect.....
Because I don't feel comfortable in this situation and no matter how much I eat, I usually come home and eat again in my kitchen where things are calm. I just ate probably 1000 calories and yet I still feel like I need to eat. why??

I do realize that if I go to a restaurant where I have been before and I know what is on the menu and with a good friend, I have a better chance of feeling satisfied. I realize that life can be unpredictable and I can't control that, but I can control some things.

I will do a familiar restaurant this week. I will take a good friend and I will report later.

Edited by: AMUSICALLIFE at: 10/30/2019 (09:43)
It is never too late to become who you always wanted to be.


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GOCALGAL's Photo GOCALGAL Posts: 5,140
10/30/19 8:55 A

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Eating out used to be so challenging that I avoided it as much as possible. My poor husband who loves to eat out was a saint. Now eating correctly at home is what's challenging for me. It's all in the planning. Luckily, I usually eat at the same restaurants and know exactly what I will order and follow my plan closely.

I'm giving myself credit in that I just returned from a cruise and maintained my weight. Again I had a plan. I made an escape plan before I left and wrote down things discussed here like, "every time matters, the discomfort is only momentary, and a calorie is a calorie".

I deviated a LOT at the beginning and overindulged but caught myself and I'm so thankful. Can't say that I took the time to look at my plan while on vacation but writing it down before I left helped a lot as well as doing a partial reboot of Beck and Spangle studies. It was in my head where it really counts and why I keep coming back for inspiration and resolve to continue to do and work to improve on what I know works for me.


Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

KRISZTA11's Photo KRISZTA11 SparkPoints: (139,909)
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10/30/19 4:33 A

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Day 30: Stay in Control When Eating Out
our task is preparation for restaurant meals, so that we can stay in control: make a plan,
and try it out at in a restaurant later this week.
Good to go when you are not too stressed or hungry, with a supportive friend,
and plan what and how much you are going to eat (maximum 25% more than normally).
Anticipate sabotaging thoughts, and prepare with helpful responses.
Plan how you tolerate cravings.
When food arrives: if too much, separate amount you can eat - push the rest to the side.
... see the chapter for more helpful practices!

What are you thinking?
Please share here!

I rarely eat out, but tonight I go to a business dinner with colleagues.
This is my most difficult eating situation, because I don't really like eating out, too much noise and distraction to me, I subconsciously try to escape ey eating quickly emoticon
Eating quickly and distracted means I will be dissatisfied at the end of the meal.
Add overly positive expectations ("eating in a fancy restaurant will be fun"), I set myself up for disappointment and overeating,
My #1 tool is the online menu.
I picked a nice vegetarian main course with French fries (yes, if I want French fries, it is better to put them on my plan than picking at plates of others!) and a salad. I'll have half glass of red wine. More than enough! So, no soup, no starters, no bread, no dessert and NO picking at plates of others. If I follow my plan, I'll be happy and satisfied, consuming between 800-1000 calories at most.
If I start eating unplanned food, I won't be able resist taste and sabotaging thoughts, and overeat seriously... NOT happy and satisfied,
I made a plan, and I'll stick to it, no ifs ands or buts.
See how it goes!

Edited by: KRISZTA11 at: 10/30/2019 (04:47)
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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CHANGZWALK's Photo CHANGZWALK Posts: 8,500
4/1/19 7:42 P

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emoticon this goes well with yesterday and food pushers... we don't eat out often but overall, I am trying to stay focused on food choices that support and nourish my body. it is not always easy to find options or to choose these foods for the main portions when I eat out - so I have to keep my reasons elevated and imagine the yummiliciousness of the gazillions of foods I can use to make up my plates ~ that is an adventure right there ~ I am trying to point myself forward... to explore... and enjoy... I am looking forward to the upcoming bbq season. More practice.



Edited by: CHANGZWALK at: 4/1/2019 (19:44)
AURA18's Photo AURA18 Posts: 10,939
3/31/19 12:15 P

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We prefer home-cooking and go out 3-4x /year. It's difficult to find food on my plan and easier to recover from minor splurges at home. I've had good results from calling restaurants to ask questions about ingredients and how the food is prepared. I worked at Red Lobster during high school. Then I went there at least once a year until I learned most of the seafood is farm-raised. At home, I buy wild caught - better tasting and nutrients are preserved by steaming.

"not my food & not worth it!"
Taste buds prefer whole foods with savory herbs
~ ~ vs fructose sugars, refined oils, packaged and processed foods
~~~~~~~~~~~~~~~
Clever tips u.nu/8pjq u.nu/j8p0 u.nu/wp8a
"5 ways to socialize without derailing WL goals" u.nu/3cmv

Edited by: AURA18 at: 4/9/2019 (11:51)
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,693
3/31/19 11:55 A

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Day 30: Stay in Control when Eating Out

I very rarely eat out. When I do, I choose a sat down restaurant. I order from a menu and more often than not I usually end up with a lunch special. Because I may only eat out once every few months I do not put to much thought into it.

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

-Christi


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MARITIMER3's Photo MARITIMER3 SparkPoints: (238,409)
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3/30/19 11:38 P

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We eat out (or get take-out) twice a week on average.

For me, the biggest problem is all the sodium. I don't add salt to my food, and have used a salt substitute for years, so restaurant food is way too salty.

In Canada restaurants over a certain size are required by law to show nutritional information on their menus. This makes it easier when I can check the menu on line and pre-plan what I will eat. Smaller restaurants do not have to do this.

DH is frugal. He eats to live, not lives to eat. He doesn't believe in spending a lot of money on restaurant food, so we don't go to very many fancy places.

I order grilled fish or chicken, salads with the dressing on the side, avoid cream soups, and try to get lots of fresh vegetables. I know I should not have anything deep fried, but I really enjoy sweet potato fries and have them maybe once a month. I enjoy every bite, and try to eat lightly other meals that day to keep in my SP calorie, carbs, fat, protein, fiber and salt levels. I seldom eat dessert when we eat out.

We go on 1 or 2 cruises most years, and the food is great. I find it relatively easy to stay on track. I seldom drink alcohol, which helps, and the portions in the restaurants are not large. When we go to the buffet restaurants on the ships, there are always lots of healthy options. I often choose an oriental or Indian option with little meat and lots of vegetables. I must admit, though, that our favourite cruise line has a wonderful bread pudding, and I could make a whole meal of that. Luckily we walk a lot when we get off the ship.

What I need to work on is limiting carbs. Avoid the bread basket. No pastas because the portion size is so big (or take half home for another meal).

I love buffets. I know a lot of people dislike them because there are so many unhealthy choices, but there are lots of good ones too. I always start with a big salad. I skip the lettuce and have spinach, cherry tomatoes, cucumber, chick peas, hard-boiled egg, beets, some nuts or seeds and usually no dressing. After that I choose grilled chicken or fish, lean beef. No potatoes, rice or pasta, and lots of fresh vegetables.

We will be going on holidays soon, and I am really looking forward to choosing my meals. We will be doing lots of walking, and I usually come back from vacation down a few pounds.

Edited by: MARITIMER3 at: 3/30/2019 (23:47)
Gail
Southern Ontario, Canada
Eastern Time Zone


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JUNEPA's Photo JUNEPA Posts: 13,762
3/30/19 8:09 P

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I have developed some good food selection strategies over the years when eating at a restaurant, which includes often ordering salads with a side of chicken breast or fish. Also I don't eat everything on my plate if the portions are too big, I take what I don't eat home. Sometimes I will eat less than usual earlier in the day if we are going out for supper at a restaurant, a banquet or at someone else's home.

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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JMARIES51's Photo JMARIES51 Posts: 3,105
3/30/19 7:53 P

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I had a surprise lunch out with my Granddaughter's and SIL today while their Mom is out of town. At first I thought that I would just have water while they all ate, but there was a menu with calorie counts on it and they had an order of fresh green beans tempura with just 220 cals. So I decided to substitute this for the salad I had at home. It actually ended up being a few fewer calories and we had so much fun together.

I like the new to me idea of changing out foods that I have planned for something that is either the equivalent or maybe even healthier choice. It gives me a lot more flexibility and also keeps me from feeling I can't join in on fun times.

I rarely dine out anymore these days, but when we do, it is usually just take out and it is really easy to control the portions and put away the rest..




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MISSRUTH's Photo MISSRUTH Posts: 5,003
3/30/19 4:36 P

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I had an opportunity to practice this recently when we went to lunch with friends. Planning ahead was key, looking at the nutritional information online beforehand.

When I lost the weight, I always ordered something like a grilled chicken salad, no cheese, dressing on the side, no croutons, no bacon bits, yada yada yada. And I wouldn't eat any bread, never any appetizers, no dessert. Water to drink. And yes, I lost the weight-- but I got so sick of grilled chicken on a salad that I am loathe to ever order it again.

We don't go out to eat all that often, maybe a couple times a month. Gradually over a period of time, I had slid into the bad habit of overeating when we went out to eat-- ordering whatever entree I wanted, and eating too much of it. After all, eating out was a "splurge", right? Only I was overdoing the "splurge". So this is a good chapter for me practice. I had kind of swung from one extreme to the other.

Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


PMEYHAUS's Photo PMEYHAUS Posts: 189
3/30/19 3:04 P

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Like Kriszta, I find that the single biggest factor for success is checking out the menu online and planning what I am going to order. And pre-tracking it. With that decision made, I can just focus on the great conversation when we get there and don't get tempted by what others are ordering.

The second big factor for me is immediately assessing the portion size and setting aside half to take home if the portion is too large.

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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OLIA_NA's Photo OLIA_NA Posts: 96
3/30/19 1:40 P

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This has always been a tough one for me. I think it's because I don't properly prepare for it.
I will try this today -- having a very early dinner with a friend. I've planned about 25% more food for today and I planned on having food at home after this. I will also reread this chapter and relevant response cards before I go in. Preparing for eating out and continue to practice this will definitely put me in a better position for loosing weight!

ICANINSIGHT's Photo ICANINSIGHT Posts: 22,982
3/30/19 10:37 A

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I already tested this hurdle last weekend. We go out on the weekends with friends both Saturday and Sunday. Checking online is good. Some of the locally owned places, you cannot check their menu's nutrition. Everything has too much sodium.

What I do is limit my meal to one carb serving (around 30 carbs per meal). If I have potatoes, I don't have bread. If I plan to have bread, I don't have potatoes, or pasta. If having pasta, I only eat what would amount to a cup and have no breadsticks or whatever delicious Italian bread they offer. Plus, I always have a salad. Eating Mexican is trickier. I will have one tortilla, 1/4 C. of rice, 1/4 C. of beans and usually order fajitas because they have meat and veggies. I order extra veggies our favorite place has grilled veggies. You can substitute veggies for beans or rice. Lovely!



Linda in Central Texas - Austin suburbia

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

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




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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,909)
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3/30/19 5:50 A

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Day 30: Stay in Control When Eating Out
our task is preparation for restaurant meals, so that we can stay in control: make a plan,
and try it out at in a restaurant later this week.
Good to go when you are not too stressed or hungry, with a supportive friend,
and plan what and how much you are going to eat (maximum 25% more than normally).
Anticipate sabotaging thoughts, and prepare with helpful responses.
Plan how you tolerate cravings.
When food arrives: if too much, separate amount you can eat - push the rest to the side.
... see the chapter for more helpful practices!

What are you thinking?
Please share here!

Checking the menu online is my #1 strategy!
If I pick my meal ahead of time AND I stick to it, then I'll have a great evening, eating delicious food, leaving the restaurant proudly and satisfied.

If I change my mind and choose something else on impulse, then usually I eat other unplanned foods too, and leave the restaurant stuffed and drowsy.

If there is no online menu, then
-I pick one healthful meal I really like (important!!! if I want French fries, order and enjoy!) and a large salad
-don't eat bread, soup and dessert (in order to be able to see all food spread out in front of me , also my meal is surely at least 25% more than usual)
-don't touch leftovers of others

Before BDS, restaurant meals used to be very difficult, I went without a plan and I gave in to all kinds of cravings, like cleaning plates of others (after cleaning mine) and on top of all that food, ate a dessert because everyone was eating. I didn't feel good.

In the past few years we rarely ate out, but it is changing now because I refuse to cook meat. My family is OK with the meatless meals I cook, but I want to give them a chance to eat whatever they want at the family celebrations.
Yesterday it was son's name day lunch. I checked the menu online: sweet potato soup and the amazing salad I had the last time we were there. Stuck to my plan, enjoyed every bite fully... and it didn't cross my mind to touch food on plates of others. Lots of credit to me!
emoticon

Edited by: KRISZTA11 at: 3/30/2019 (05:52)
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


427 Maintenance Weeks
0
110
220
330
440
AURA18's Photo AURA18 Posts: 10,939
1/30/19 1:50 A

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We may go out 3-4x /year and prefer home-cooking.
Cook at home like a chef u.nu/wfr1 u.nu/d4t1 u.nu/gnkx
Chef Samin Nosrat "Salt Fat Acid Heat" - 4 basic keys
~~~~~~~~~
Plans for date nights:
~ Buffets or food events: walk-by first, be selective, don't waste food.
~ Menu online, no added salt or oil, divide for take-home right away.
Enjoy dining experience and feel satisfied with choices.
~~~~~~~~~
Practice dates:
3.29.18 - Overwhelmed by too many choices - over 20 booths at Food Expo. I ate while standing and felt too full. Next time, I will look at all the food items before making choices (same as buffets). Then find a place to sit and savor the variety of flavors & textures.
3.12.17 Sunday brunch at Coyote Moon. Gained 3 pounds and struggled with cravings for several weeks. Lesson learned, next time we went to Coyote Moon, I looked at online menu - walleye was delicious!

Edited by: AURA18 at: 4/4/2019 (09:28)
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: (139,909)
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12/18/18 1:29 P

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I too think planning is the key. I love online menus, if there isn't any I can still plan to eat only one main course I like and a salad. And I agree about picking something I really like - even if high in calories, it is still less than what I consume when I eat bread or leftovers of others, pretending there are no calories in them : )

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


427 Maintenance Weeks
0
110
220
330
440
BECKIKORN's Photo BECKIKORN SparkPoints: (9,003)
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12/18/18 1:08 P

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I think the key to all of this is planning. I often try to look at online menus before going out. I recently listened to a diet book where they suggested picking several things off the menu that are within the calories you want to go with. He suggests choosing what you want even if its over your calorie allotment as often you end up over eating in the long run. He also recommends eating a healthy snack a few hours prior to the meal out as opposed to skipping meals to avoid the urge to overeat.

I appreciate that she says its important to indulge at times. You can't live your whole live on restriction but you need to plan it and make it a rare exception. I also liked that she said its important to learn to celebrate in other ways other than eating!

Becki

broadcasting somewhere near the middle of Texas


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
11/9/18 8:16 A

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I'm finding I do better at restaurants than at home sometimes, because the act of having to choose makes me focus. Plus, I've made sort of a game of it -- what's the very healthiest thing I can find on the menu?

Idgie
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My food log: www.drmcdougall.com/forums/viewtopic
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,693
11/4/18 10:55 A

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Timely lesson!!
Day 30: Eat out with ease

emoticon "It’s important for you to fully engage in life and to enjoy going to restaurants, parties, celebrations, special holiday feasts, and other people’s houses for meals. You just need to develop helpful attitudes and have a plan of action. "

"The next time one of these situations arises, do the following: Decide in advance how many calories (or carbs or assigned points) you are going to have when you eat out. It’s okay to eat a little less food earlier in the day so you can eat a little bit more at this meal. Or it’s fine to decide that you’re going to eat 25 to 50 percent more than you usually do at a particular meal. For example, if you usually eat a 600-calorie dinner, plan instead to eat 750 to 900 calories. Many people can do this once a week without having the extra amount show up on the scale—however, some people can’t. You’ll need to see what works for you "

"During holidays, you can decide to increase your calories....knowing that you could gain a pound or two. However, don’t gain weight because you’ve just allowed yourself to get looser with your eating. Make sure to plan what you’re going to eat in advance and monitor what you eat and drink. As soon as the holidays are over, go back to your usual calorie limit..."

emoticon emoticon emoticon
I do think that I will give myself the 25-50% more calories for both Thanksgiving and Christmas dinner. My plan is to have a light breakfast and save most of my daily allowance for the main meal. I have control over the menu so slimming down some recipes and adding healthier dishes is what I am going to do. If I gain a little bit of weight it will be all right. I will get back on my program and work to take it back off.

I very rarely eat out so I don't have to deal with to many meals that I have no control over.

Edited by: TNCOUNTRYLIFE at: 11/4/2018 (10:56)
Striving for strength and balance in mind, body and spirit!!

-Christi


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KRISKECK's Photo KRISKECK Posts: 1,236
10/31/18 9:55 P

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I'm a little behind the group, but I am getting there! And this is good timing! Stay in control when eating out is a good lesson, considering I was travelling all last week and have 2 days of team retreat for work coming up. I am fairly good at making good choices when I'm eating out, unless the rebel takes over. Usually I will either look at the menu online beforehand, or make some basic decisions about what I want - grilled chicken on a salad for lunch or grilled fish for dinner, with vegetables. But it is altogether too easy to agree to share appetizers and desserts, and I am going to work on those sabotaging thoughts ... it's just a little bit, everyone else is doing it, it's not fair, it's a special occasion... I am working on memorizing the 7 questions and plan to use them over the next couple days. (It will also be a good opportunity to work on not engaging in emotional eating or eating from stress!)

I am making a card which I will read before lunch and dinner tomorrow, and breakfast the next morning. I can do this!

With the holidays coming up, I am thinking about other ways to celebrate, instead of focusing so much on food and drink.

Edited by: KRISKECK at: 10/31/2018 (22:18)
Kristin
Maryland USA
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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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ALIHIKES's Photo ALIHIKES Posts: 5,612
10/31/18 1:55 P

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I enjoy occasionally eating out with friends. I did this with an out of town guest last night; he suggested dinner a local Mexican restaurant. Luckily I knew the menu, and I could follow my plan (eat no more than 6 chips with salsa, and order an appetizer [mushroom quesadilla] for my meal and leave some quesadilla on the plate; no margaritas or alcohol). I saved room for the few chips and salsa, because both are house made and very good at this restaurant.

I turn down restaurant invitations if I know there is nothing I can eat.

Alison


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AURA18's Photo AURA18 Posts: 10,939
10/31/18 1:17 P

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Edited by: AURA18 at: 1/30/2019 (01:48)
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10/31/18 5:21 A

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I find planning ahead really helps with this. Even if I don't know the menu, if I have an idea in my head of what I'll order, and stick with it, it works. We tend to go to the same restaurants and I know what works when I need to lose weight, but I do allow it to be special - so a scoop of ice-cream for dessert, or my current choice: an Irish coffee during the meal. That way I don't feel I'm missing out by having a much lower calorie salad than a big meal with fries. And as I have planned it before hand I know it is within my calorie range.

My problem is take away food. We're getting better at this with my planning our food in advance. I now have a roster of dinner meals, planned with easier to cook meals on my busier days. It's those days when I feel too tired to cook, so we order in pizza or Indian. That's when things can veer out of control.

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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/30/18 11:27 P

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My rule in restaurants is to study the menu (preferably online beforehand) and pick the healthiest thing on the menu, whatever is closest to my ideal diet, even if it's NOT the thing I'm most in the mood for. So far, it's been working really well.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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GOCALGAL's Photo GOCALGAL Posts: 5,140
10/30/18 5:41 P

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I do better at restaurants than at home. DH loves to eat out so we eat out 2 or more times per week. It used to be a nightmare. Now I usually know where to go, what to order and try to have a plan whenever the menu is unknown. At my recent reunion I made a Template for Escape Plan with strategies: I avoided the d' oeuvres, had one plate of food loaded with veggies, one dessert and lots of talking and drinking of water. Giving myself credit as it worked out really well.

It's at home where I have the most challenges. Even family meals away or at my home are not as challenging as they used to be as long as I avoid or have no more than one Margarita and plan to not end up with overly tempting leftovers.

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

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But ourselves." unknown

Winning is Not Quitting

QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/30/18 7:49 A

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Fried Spinach! Yikes. How many ways can we spoil a good thing?

I remember the first time I ate out in a restaurant in 2015 on my first Beck trek. It is one of the most positive memories I have about that weight loss experience. Positive and empowering. I aced it. And I indulged more than my taste buds. I remember looking around at other diners and noting what the skinny people ate. Also what the overweight people ate. I felt successful. I felt like one of the winners. I also still have my special advantages card just for a restaurant. Reminding of myself of those good feelings is a great motivator for me.

For the next week I am going to be volunteering 10 hours a day for a cause that means a lot to me. Between times I have to care for my doggie and manage to eat meals that are healthy. I am hoping not to get stuck with take out or restaurant meals because my options near the volunteer site are not going to be good. So this exercise is going to have to wait for a week. Off I go now to do some kitchen prep so I can have my own take out.

Mary

Cape Cod and Western Massachusetts

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


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (364,987)
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10/30/18 6:51 A

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I usually do good eating out at restaurants and my biggest challenge is when I get home. I often am not satisfied by what I thought I should eat and then want more, so I have to be on the lookout for resistance fatigue and relief eating! Sometimes leaving some calories and having a planned snack after works. Sometimes a hot tea or decaf will provide me that unwind, relief, relaxed feeling.

That said, the last time I ate out I made a mistake ordering spinach -- it was fried! I should have taken one bite (interesting) and quit. Next time I will for sure!!


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

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10/30/18 4:48 A

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Day 30: Stay in Control When Eating Out
our task is preparation for restaurant meals, so that we can stay in control: make a plan,
and try it out at in a restaurant later this week.
Good to go when you are not too stressed or hungry, with a supportive friend,
and plan what and how much you are going to eat (maximum 25% more than normally).
Anticipate sabotaging thoughts, and prepare with helpful responses.
Plan how you tolerate cravings.
When food arrives: if too much, separate amount you can eat - push the rest to the side.
... see the chapter for more helpful practices!

What are you thinking?
Please share here!

Checking the menu online is my #1 strategy!
If I pick my meal ahead of time AND I stick to it, then I'll have a great evening, eating delicious food, leaving the restaurant proudly and satisfied.

If I change my mind and choose something else on impulse, then usually I eat other unplanned foods too, and leave the restaurant stuffed and drowsy.

If there is no online menu, then
-I pick one healthful meal I really like (important!!!) and a salad
-don't eat bread, soup and dessert (in order to be able to see all food spread out in front of me , also my meal is surely at least 25% more than usual)
-don't touch leftovers of others

Edited by: KRISZTA11 at: 10/30/2018 (04:51)
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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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,909)
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7/25/18 3:19 A

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Christi, sounds like you have great healthy habits in place, leading to your weight loss success.
So this chapter is just an affirmation for you!
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


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/24/18 11:07 P

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Christi, I'm impressed with your cookout plans! I hope you'll have plenty of good food to eat so you don't get too hungry.

Idgie
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My food log: www.drmcdougall.com/forums/viewtopic
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,693
7/24/18 11:06 P

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Day 30: Stay in Control when Eating Out

We usually only eat out twice a year. When I have to take husband to the city to see Neurologist and Cardiologist. I am so frazzled loading and unloading him and dealing with doctors that eating out is more of a chore then a pleasure.

We live way out in the country so no restaurants or fast food to temp me.

Family gatherings I am the cook!!! I have control over what is usually prepared. Saturday we are celebrating husband's Birthday with his family. Grilling out. I prefer chicken over beef. I also have learned to lighten up potato salad, Baked beans are vegetarian. He loves coconut and I don't like it. I am making him a cake with coconut, pineapple and pecans. It will not be a problem for me. Also he likes a pineapple sherbet that is made with crushed pineapple... I also do not like frozen fruit so he gets his favorite and I don't have to deal with temptation.

I am also on my avoidance of "C" foods (cake, cookies, crackers, cereal, chips, carbonated beverages). When I get a good streak going I hate to break it.

Church pot luck dinners also are not to big of a problem for me. I am extremely picky and don't like to eat in front of people.

Edited by: TNCOUNTRYLIFE at: 7/25/2018 (00:21)
Striving for strength and balance in mind, body and spirit!!

-Christi


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/21/18 10:54 P

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Good job, Mich!

Day 30: Next time I eat out, I will:

1) Plan in advance what I'm going to eat
2) Choose someplace I know has foods I can eat.
3) Remember that I can always eat more on-plan food when I get home if I don't feel satisfied by a limited restaurant meal.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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MICH_1234's Photo MICH_1234 Posts: 34
6/6/18 2:23 P

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I've had lots of practice with this one lately, and have found the tools we've already learned have helped. If it's a restaurant, I'll check the nutrition information online (if available) and have my meal planned when I get there. It's much easier to make a healthy choice this way then wait until I get there and am hungry looking at all the options on the menu. when going to a potluck, I'll bring healthy options so I can load up on those, and just have small tastes of other dishes. Getting together with family where lots of appetizers are laid out, I'll sit next to the veggies so that's what I will snack on most. It hasn't been perfect, but these practices have definitely helped.

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


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AURA18's Photo AURA18 Posts: 10,939
5/29/18 5:32 P

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Edited by: AURA18 at: 1/29/2019 (06:29)
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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,909)
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5/4/18 4:27 A

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Good thinking and very helpful response!
emoticon

Family celebrations may be the most difficult to handle food in a healthful way.
As an introvert, usually I'm exhausted by socialization by the time dessert comes,
and I tend to eat it fast.. then find it unsatisfactory... and eat more.
Recently I noticed this pattern,
and if I'm able to accept the discomfort and pay attention to eat my one serving of dessert slowly, I'm doing better.

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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JMARIES51's Photo JMARIES51 Posts: 3,105
5/3/18 1:19 P

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As a general rule I don't have problems with overeating when I am at a restaurant. I have learned to or half portions, share a meal with another person, not order dessert, and often order a half salad with dressing on the side.

But eating at relatives for special occasions is a different story. We don't get together very often so it feels like a celebration when we come together. If the party is at my house I try to have enough vegetables and salad so that everyone can fill up on these things. I am really good at limiting my food intake during the meal -- dessert is a different matter. Lately we just haven't been having dessert because we are all pretty much watching our weight. So that makes it easy. Birthdays can be a problem - so I will have to make sure that I have my prep work done before I encounter this. In the past I have said I will have one piece of cake. And most of the time I have been able to keep to this commitment.

I think I will prepare a special card to read before I go to these occasions.
Here is my thought:

In the past I have had difficulty limiting my consumption of cake and special desserts. Now I am committed to staying on my plan. 1 helping of dessert is enough to enjoy the celebration without feeling that I am being deprived. I want to enjoy all the aspects of being with the family which also includes being active and healthy. Being able to play a sport, take a walk, look good in my clothes is much more important than eating pastries.





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36BEATRICE's Photo 36BEATRICE Posts: 2,704
3/31/18 5:05 P

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This day is a good reminder that I have to plan and stick to it. And how difficult I find it to control my eating during special occasions.
Like last night at the Passover Seder. As soon as started eating more than I should (and it started with the matzoh balls instead of having plain bouillon), I went overboard. It was not too too bad, but still, I was not able to resist all the really delicious offerings.
I guess I have to "just don't start"......

Rachel



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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 29,535
3/31/18 11:51 A

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We occasionally eat out, but I don't have a problem at traditional restaurants and I always skip desserts. I avoid buffet type restaurants, as a rule, just to limit temptations.

Today I'm attending a crawfish boil at my DD and SIL's. This will be a good opportunity to practice, Staying in Control. Family gatherings have always been and remain to be a challenge for me. They always involve plenty of food and drink and many opportunities to overindulge.

Today, I’m going to practice the things I've learned at the beginning of this process:
Read my Advantages Response Card
Always eat sitting down, slowly and mindfully noticing every bite
Resist cravings
Give myself credit
Oh well!

Additionally, I’ll stick with water and vegetables and limit my desserts to one serving. I will probably eat slightly more than usual but I'm skipping lunch. After I finish my meals, I’m going to move away from the food.

I have no choice but to stick to my plan if I want to keep the pounds off and maintain my current weight.


Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
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3/30/18 3:53 P

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We seldom eat out ... my hubby is a great cook. But when we do ... I focus on the protein and veggies available, order my food the way I want it and enjoy every bite.
emoticon

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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AURA18's Photo AURA18 Posts: 10,939
3/30/18 11:12 A

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Edited by: AURA18 at: 1/29/2019 (06:24)
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DIROB57's Photo DIROB57 Posts: 2,923
3/30/18 10:43 A

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I usually stick with protein and produce when eating out and skip the carbs...but we bring takeout home regularly (because hubby likes to) so I will either modify the meal or eat something different. I put last night's barbeque on a small baked potatoe, with a 3/4 oz cheddar single & a dollop of light sour cream...skipped the bread & potatoe salad. I was satisfied and stayed in my calories. I track everything even restaurant meals. I'll find a way to calculate it using spark's nutrition tracker because that's not optional for me!

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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3/30/18 9:15 A

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Today's (Day 30) task is preparation for restaurant meals,
so that we can stay in control: make a plan,
and try it out at in a restaurant later this week.
Good to go when you are not too stressed or hungry, with a supportive friend,
and plan what and how much you are going to eat (maximum 25% more than normally).
Anticipate sabotaging thoughts, and prepare with helpful responses.
Plan how you tolerate cravings.
When food arrives: if too much, separate amount you can eat - push the rest to the side.
... see the chapter for more helpful practices!

emoticon

Checking the menu online is my #1 strategy!
If I pick my meal ahead of time AND I stick to it, then I'll have a great evening, eating delicious food, leaving the restaurant proudly and satisfied.

If I change my mind and choose something else on impulse, then usually I eat other unplanned foods too, and leave the restaurant stuffed and drowsy.

If there is no online menu, then
-I pick one healthful meal I really like (important!!!) and a salad
-don't eat bread
-may or may not eat a dessert
-don't touch leftovers of others

Edited by: KRISZTA11 at: 10/30/2018 (04:49)
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


427 Maintenance Weeks
0
110
220
330
440
06SARAHLIZ's Photo 06SARAHLIZ Posts: 763
3/22/18 9:24 A

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I learned this from one of my WW leaders - Is it about the food or the company?

Most times it is about just replacing a home cooked meal with a restaurant meal for various reasons - a new recipe failed/take out after a long day at work, etc. - and I tell myself that it's not anything special and to stick with my pre-planned choices (usually wings and salad since I'm low carb). Or I am meeting people for happy hour or out for dinner and it's about visiting with them and it happens to be over a meal - so I stick with a salad and my safe choices.

Sometimes it IS about the food - trying a fancy new restaurant - which means that my plan might be slightly different - I might plan to eat a bit more or I might plan to share different food with others - taking tastes of each one.

On Tuesday we are taking my brother and sister in law out for dinner because they are visiting from out of town and they don't get to eat at restaurants without many small kids lol. They picked Chinese because they can't get good Chinese food where they live.

I am reminding myself that it is just another meal for me and we can get these "special" foods any time and it doesn't have to be that particular day - I planned out my meal and I will stick with it.

SarahLiz



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1/15/18 3:41 A

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emoticon

I'm with you on not wasting food, if there is a way I save leftovers for a future meal.
I almost never throw out food, it feels so bad, but made huge progress in saving food for later, rather than "saving"it by eating when I don't need it.

Sure, it does not give more food to starving children in China,
but stops me from buying food I don't need,
and thus I discourage overproduction, especially for meat, eggs and diary.
I play a tiny part in world economy but at least I play it well : )

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


427 Maintenance Weeks
0
110
220
330
440
JUNEPA's Photo JUNEPA Posts: 13,762
1/13/18 11:31 A

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Eating out in a restaurant is easy, I have a salad with added protein, either chicken or fish. Having this as a plan, I started doing this on the first Beck Trek, is working very well. Every once in a long time, I order a regular meal with the carbs and eat it all. Leaving food on my plate is not something I can do, I can take the rest home if it is too much. I don't like to waste food, I can always eat it at the next meal. If no one wasted food, the world would be a better place, in my opinion. My food can't directly save the starving people in other parts of the world, but I believe that my own local, regional and national food availability would be more and cost would probably be less if no one wasted food. Perhaps that would lead to better and cheaper food distribution overall. Something I have a strong opinion about haha. I will get off my soap box now. I seldom eat dessert, but once in a while I will. DH and I rarely eat out for dinner, maybe once every two or three months. We do eat out every Sunday for brunch, and while the breakfast menu offerings can be calorie rich, it truly is brunch for us and we don't eat again until supper.
Eating at a celebration or a family outing is more difficult. Sometimes I prepare by eating bulky foods ahead of time (like Scarlett O'Hara before the Ball) and also making sure I am well hydrated. Other times these are occasions for back slides. But I rarely go to these, so won't gain a ton for overdoing it for one meal. I feel a lot better the next day if I was reasonably in control, otherwise, oh well, it was that once-in-a-while slide.
When I am in a major multi-day slide, one of my distorting thoughts is that I am celebrating and I deserve to celebrate once in a while (which sometimes goes on for days) I am getting better at substituting other things I enjoy as celebrations rather than food rewards, but for sure could be better at this. Progress not perfection. I am getting good at not beating myself up about slides and that is a very positive thing.

When I am on a positive roll, I totally enjoy small portions of something tasty and don't feel the need to eat a lot of it. This is also a progress I learned in the first Beck Trek from Watermellen. A banquet in a bite. Because I do enjoy food and don't want to deprive myself, I just want to eat like a thin person and enjoy it reasonably.

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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1/6/18 1:34 P

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Yes it is more difficult to keep up portion control in the dark!
Great job on not eating anything more after getting home, it is so tempting sometimes.
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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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DIROB57's Photo DIROB57 Posts: 2,923
1/6/18 11:33 A

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We eat out frequently but mostly we bring food home, so I am more in control that way because I can eat my food while the rest of the family has takeout.

But, last night we went to a movie theater that serves meals and ate there. I didn't plan what I was going to eat because I always get the Grilled Chicken, Strawberry & Walnut salad when we go. However, we had just been there last week with company so the salad didn't sound good again last night. I opted to try something new....a turkey burger with sweet potatoe fries. I don't usually eat that much and I wish I'd read Day 30 yesterday instead of today! If I'd been home I wouldn't have eaten the bun, but it wasn't easy to eat in the dark balancing my plate in my lap so I left the bun on. LOL

All things considered, I didn't do terrible....I ate everything on my plate but I'd had a tough lower body workout at PT and I was WAY below my calories when we arrived for the movie ...and I think the smartest thing I did was NOT to eat anything else when we got home, so I give myself credit for that!

The scale actually went down this morning, so I'll take that and be prepared with several acceptable meal options next time!

Edited by: DIROB57 at: 1/6/2018 (13:46)
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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BMASSIE3 Posts: 43
11/4/17 8:22 A

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Don't eat out much, but have planned my strategies.

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit.
-Monitored fullness after each meal and if I could take a walk.
-Did Sun Salutations this morning and gave myself credit.
-Stayed on plan, Gave myself credit.
-Unplanned walkding, had a meeting in DC and took the subway in and walked the rest of the way to the building and then the reverse afterwards and gave myself credit
-Have planned my meals and snacks for tomorrow in Spark Nutritional Tracker and gave
myself credit.
-Read my “It’s Not Okay” and “Get Back on Track” response cards and gave myself credit
- Worked toward accepting what I have to do to lose weight
-I decided how to respond to food pushers
-Planned what I’m going to do the next time I eat out, review menu on-line and take half the meal home


MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,468)
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10/31/17 12:52 P

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We don't eat out much and when we do ... I insist on eating places that offer AWESOME knock your socks off food.

I plan ahead and then follow through.
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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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AURA18's Photo AURA18 Posts: 10,939
10/30/17 3:06 P

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Edited by: AURA18 at: 1/29/2019 (06:22)
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KBEHNKE81's Photo KBEHNKE81 Posts: 16,329
10/30/17 2:34 P

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When possible I check the menu ahead of time and find the most acceptable meal, or possibly a more decadent meal that I share or divide in half (or sometimes thirds) and bring home for next day's lunch.

I often order kids meals, which are usually at least a smaller portion and sometimes offer healthier sides (applesauce, banana, apple slices) rather than fries.

When travelling and having to make fast food pit stops, I know I can score an egg-McMuffin or breakfast oatmeal at McDonalds, Subway's turkey breast sandwich will do, and DQ's LiveWell kids meal is just right.

If I'm in the mood for a beer or glass of wine, I limit it to only one, and then forgo appetizers. That's really hard, so I only do this when I'm feeling strong and have supportive dinner partners.

When there's no way to avoid ordering a full meal, I aim for the leanest main dish with the most vegetables.

I can't remember the last time I had room for dessert after my meal. Unless we are specifically going out for dessert only, I can honestly say I never order dessert. If I'm stuffed, getting stuffed-er is miserable no matter how scrumptious the peanut butter silk pie looks.

**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.


GOING-STRONG's Photo GOING-STRONG Posts: 7,120
10/30/17 10:09 A

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Day 30 - Stay in Control When Eating Out

This is an area where I can have a problem. Most of the time, I order healthy, eat in moderation and stay within my calorie range. There are times however when I seem to go off the rails. Tomorrow we are going out to lunch with friends to a Mexican Restaurant that is a favorite place. I already know that my DH will be ordering chips and guacamole, margaritas and a nice meal with rice and beans as a side. I love all that stuff and if I get started on the chips it usually is very difficult to stay in control. My best option is to not have ANY chips. My plan is to order the chicken salad and perhaps share with someone ordering the avocado salad. Both of those items are delicious and would be acceptable. I definitely will be given the opportunity to exercise my resistance muscle.

Update: Best to avoid the bread basket when eating out. It is a land mine and just one can easily lead to two.


Rhonda
Seaside, Oregon

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


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10/30/17 4:27 A

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Checking the menu online is my #1 strategy!
If I pick my meal ahead of time AND I stick to it, then I'll have a great evening, eating delicious food, leaving the restaurant proudly and satisfied.

If I change my mind and choose something else on impulse, then usually I eat other unplanned foods too, and leave the restaurant stuffed and drowsy.

If there is no online menu, then
-I pick one healthful meal I really like (important!!!) and a salad
-don't eat bread
-may or may not eat a dessert
-don't touch leftovers of others

Eating bread sets me up for failure, too... and why would I eat bread? I can eat bread at home, why waste my calories and stomach space for bread? (because it is tempting and I love it, I know...)

It is important to choose something I really like and I really want.
If I want French fries, than I have to order them, otherwise I cannot resist picking at leftover of others.
Also it is important to always order a salad, without that I will not be satisfied at the end of the meal.

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


427 Maintenance Weeks
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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,909)
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9/21/17 2:44 P

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Checking the menu online is my favorite tool, helps so much!

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


427 Maintenance Weeks
0
110
220
330
440
AURA18's Photo AURA18 Posts: 10,939
9/19/17 5:08 P

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Edited by: AURA18 at: 1/29/2019 (07:12)
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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 503
6/18/17 11:33 P

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Plan
Look at the menu before I go. Order it and nothing else
no choice!

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


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AURA18's Photo AURA18 Posts: 10,939
4/3/17 12:07 P

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Edited by: AURA18 at: 1/29/2019 (07:11)
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YESICAN61's Photo YESICAN61 Posts: 728
3/31/17 11:49 P

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I have had oodles of practice at that the last three weeks. At the hospital it was easy. They had a stir fry place that used broth instead of oil and like everything else on offer the calorie count was listed. The other restaurants we ate at were Malaysian, Indian and Mega Sushi. These were a little harder but sharing dishes helped a lot. Being vegan also helped keep the calories in check. I went for a late lunch at these places and then just had a piece of fruit for dinner. Before starting Spark and Beck I would have just blown off the 'diet' because the food was so yummy and they were my favorite restaurants at the coast that I rarely visit. Justifying behavior that I now recognize and so can rethink.

Edited by: YESICAN61 at: 3/31/2017 (23:53)
Any time spent creating is time well spent!





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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 29,535
3/31/17 8:05 P

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I do a fair amount of traveling which usually means eating at restaurants. However, I find staying within my calorie allowance easier when I'm away from home. I tend to avoid buffet or family style restaurants. Often I separate my entrée and put the half of it in a to-go box for lunch the next day. I seldom have dessert just because I like it too much. Family get-together offer me greater challenges since it centers around food. But I try to manage by eating very small portions. At a restaurant it easier for me to get away from the food. At home it's not so easy.

Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
GOING-STRONG's Photo GOING-STRONG Posts: 7,120
3/30/17 6:39 P

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Day 30 - Stay in Control When Eating Out

This is an area where I can have a problem. Most of the time, I order healthy, eat in moderation and stay within my calorie range. There are times however when I seem to go off the rails. Tomorrow we are going out to lunch with friends to a Mexican Restaurant that is a favorite place. I already know that my DH will be ordering chips and guacamole, margaritas and a nice meal with rice and beans as a side. I love all that stuff and if I get started on the chips it usually is very difficult to stay in control. My best option is to not have ANY chips. My plan is to order the chicken salad and perhaps share with someone ordering the avocado salad. Both of those items are delicious and would be acceptable. I definitely will be given the opportunity to exercise my resistance muscle.


Rhonda
Seaside, Oregon

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


 Pounds lost: 80.7 
0
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41.5
62.25
83
CHIGGERCANE's Photo CHIGGERCANE Posts: 880
3/30/17 5:12 P

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we rarely eat dinner out. I eat lunch out with my mom and sister sometimes once a week. I'm usually pretty good about what I order and the amount I eat. Occasionally, I will be tempted by something on the menu that I try not to eat. if I succumb to temptation, I try to learn from it and "oh well...move on" while making better decisions for the rest of the day.

Deb
Changing my life 1 step at a time.


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,468)
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3/30/17 3:59 P

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We rarely eat out ... hubby is a fantastic cook.

When we do ... I have the bread/chip basket moved to the far end of the table away from me. I order what I want without "reading" the menu and I ask for a "dog bag" when I place my order.

Hubby and I have been known to order one(1) entrée and split it.

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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: (139,909)
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3/30/17 8:15 A

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I rarely eat out in restaurants, maybe 6-8 times per year.
I too check the menu online if possible - and I never get into trouble if I stick with what I picked online.

If there is no online menu,
I commit not to eat bread nor dessert, and to leave leftovers on plates of others alone.
If I stay away from bread, all the rest is easy!

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


427 Maintenance Weeks
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110
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WALKMAMA's Photo WALKMAMA SparkPoints: (36,772)
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3/30/17 6:13 A

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Here is my plan for eating at restaurants. I started doing this during my first reading of Beck in 2016 and the plan continues to work well for me.

Look at menu ahead of time, when possible
Eat no more then half of what is served
Give myself credit for leaving and not overeating


Monica

Central Time Zone
KRISZTA11's Photo KRISZTA11 SparkPoints: (139,909)
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2/7/17 3:41 A

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Sounds like you handle eating out very well, congratulations!
Funny you mention egg beaters - I'm not a native English speaker and never heard of them until 2 days ago when a SP friend mentioned them in her blog - I googled them so now I know : )

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


427 Maintenance Weeks
0
110
220
330
440
IAMAUNTYEM's Photo IAMAUNTYEM Posts: 6,716
2/6/17 8:05 P

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Dh and I enjoy eating out, and regularly eat 4 meals out -- not bad because we're eating 17 meals in.
I usually order egg beaters for breakfasts, but when they're not available, I adjust lunch.
Secondly, I'm very familiar with our small-town restaurants, so know where to eat 1/3 of a meal or whatever portion will keep me within calories. Because of this "training" I can make a pretty good guess at unfamiliar restaurants. Never eat fried anything. No white sauces. Other sauces are on the side because, for some reason, wait people really want you to eat salad with dressing. Veggies dry, please. Wait staff is pretty accommodating. 8-)

8-)
AuntyEm
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,770
12/12/16 3:09 A

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One more reason to learn to order healthy meals and eat healthy portions at a restaurant. DH and I are both down with a cold. Take out to the rescue!

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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,770
12/11/16 1:54 A

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I have lots of restaurant meals in my tracker. It's an easy way to make an informed "healthy" choice. Look for lean proteins (chicken, fish, steak), 1/2 serving of carbs, veggies and a salad. Get all those extras "on the side." Banish the bread basket. Order water with extra lemon wedges for a treat.

Enjoy the calorie free ambience, decor, the conversation and just getting out for the night.

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KBEHNKE81's Photo KBEHNKE81 Posts: 16,329
12/10/16 8:31 P

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Good plan, Monica. The "no more than half" will leave you satisfied without overdoing it.

**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.


WALKMAMA's Photo WALKMAMA SparkPoints: (36,772)
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12/10/16 6:28 A

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Here is my plan for eating at restaurants:

Look at menu ahead of time, when possible
Eat no more then half of what is served
Give myself credit for leaving and not overeating



Monica

Central Time Zone
DAISYBELL6's Photo DAISYBELL6 SparkPoints: (155,139)
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11/1/16 3:58 P

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I rarely eat out because DH and I prefer my home cooked staples. If I do its usually grilled chicken or fish with steamed veggies. After doing this for 7 years I really don't crave restaurant meals any more and luckily I never ate take out except in an "emergency". Thank goodness I have something that isn't hard for me to resist! emoticon

Nancy C (Daisy) - Colorado
Life is Good.

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


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JUNEPA's Photo JUNEPA Posts: 13,762
11/1/16 12:01 A

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Good for you Jeanne to have developed an eating out strategy that doesn’t threaten your maintenance :) It is nice to discover a dish that addresses all your likes and needs too.
Strongdawg, I have a similar plan of veggies and protein with no complex carbs like rice, pasta or bread.
Kriszta, you will need a strong resistance muscle in Italy :) Thinking of being able to take a brisk walk after a meal is a great Becknique restraint.
Cindi, that is great you have found foods that fit and you eat repeatedly.
Kathleen, having an appetizer as a meal is a good idea.

I usually use Strongdawg’s strategy, veggies and proteins with no complex carbs – salads or steamed veggies with chicken or beef or fish or steak, – soups at noon meals, and drink water or unsweetened teas (green, peppermint or rooibos). That works for me in a restaurant, but I don’t do so well at a social gathering at a home or event, I just try to stay in calorie range for the day, because those outings usually have more sweets and chips and dips type foods.


Edited by: JUNEPA at: 11/1/2016 (00:02)
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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