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AMYBELLES's Photo AMYBELLES Posts: 13,410
4/6/19 9:34 P

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Day 14 Ditch the Parent

Shame results from setting up a controversy between good and bad behavior. When you eliminate the use of these words, you don’t get pulled into a mental battle, and shame doesn’t have any reason to show up.

Today

• Identify and record a recent time when you ate a cookie or other treat.
Earlier this week, I had some homemade vanilla ice cream that my dh made

• Write the words, “I chose to eat…” and add the food you listed above.
I chose to eat some vanilla ice cream.

• Each time you eat something today, tell yourself, “I’m choosing to eat this.” Write a note about how that felt.
~I will do this tomorrow and report back.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
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26.5
39.75
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AMYBELLES's Photo AMYBELLES Posts: 13,410
4/6/19 9:24 P

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Day 13 - Get some passion

"Creating passion begins with taking action. "

1. Choose one area of life your that you'd like to improve. Write it down and plan to create some passion for it.

I have been working on my Morning routine by doing the Miracle Morning. It sets me in the right mindset to have a happy day and motivated to do things.

2. For the entire day, give this area extra attention, energy and focus. Write what you did.
I did all five components this morning: Meditation, affirmations, visualization, exercise, reading and writing
.
3. At the end of the day, notice the difference in your actions. Record this in the space below.
It keeps me grounded and mindful throughout the day.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
AMYBELLES's Photo AMYBELLES Posts: 13,410
4/6/19 5:16 P

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Day 12 Success somewhere

I got very behind, but i’m determined to catch up by doing a couple lessons each day!

Choose one small activity or task you know you can do well—then do it. Each time you successfully complete a task, you reinforce a belief that you can do more.

Today

• Think about one thing you can do today that matches your goals.

Took a 2 mile walk with my dog, Sophie.

* Write it down and post a note on your refrigerator or computer screen.

I write down my accomplishments in my bullet journal and/or 5 Minute journal.

* When you’ve finished that one thing, celebrate having success somewhere.


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
AMYBELLES's Photo AMYBELLES Posts: 13,410
4/6/19 4:29 P

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Day 11 - Never Give Up

Weight-loss success comes from sticking with it and not giving up, even after starting over many times. So, instead of quitting, look for ways to reboot your efforts and keep at it.

Even during times when you struggle, never give up! Just do healthy behaviors for three days, and you’ll be back on track.

Today

*Identify situations or events that might cause you to give up on losing weight.
Emotional stress
Lots of social activities with food

*Create a phrase to remind yourself that THIS attempt might be the one that’s successful
Good health and weight management is a journey, not a destination. Rome wasn’t built in a day! Keep at it! You’ve been successful before and can do it! Every day is a fresh start.

*Build repetition by staying on your plan for three days. Then do it for another three days.

Edited by: AMYBELLES at: 4/6/2019 (16:56)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
AMYBELLES's Photo AMYBELLES Posts: 13,410
3/18/19 5:37 P

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Day 10: Do It in the Fear

Courage represents a critical tool in your efforts to stay on a diet or conquer emotional eating. But unlike some new food plan or exercise routine, you can't pack courage neatly into a self-help book. Instead, you have to build it yourself and create ways to use it in your day.

Courage starts with the words you say to yourself. When you face a tough time, remind yourself to reach for your courage and do it in the fear. Then spend twenty seconds being strong against the challenge you are facing.

Today...

* Recall a time when fear took over your thoughts.

Two of my greatest fears were probably being scared for my son’s alcohol addiction, and also when I was diagnosed with breast cancer last year.

*What did you do to get past the fear?
I prayed a lot and used meditation to calm my mind.
I shared my fears and got support from family, friends, and support groups.
I realized I had to move forward, but take one day at a time and try to find joy and things to be grateful for.

*Identify places in your life now where you can “do it in the fear.”
Sign up to do volunteer work or join a new exercise class or start a new hobby.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
AMYBELLES's Photo AMYBELLES Posts: 13,410
3/14/19 4:01 P

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Day 9 - When to Use Plan B

Here’s the secret to having a great social life at the same time you’re managing your weight. Always attempt to stick with either Plan A or your contingency approach, Plan B. Whenever you’re tempted to skip your program, remind yourself, there is no Plan C!

Today

• Create and record a Plan A that you will follow most of the time.

~Follow keto/low carb eating plan (no grains or sugar)
~Drink lots of water
~Use moderation/portion control/mindfulness when eating
~Exercise 5-7 days for 30 minutes or more

• Widen the boundaries and create an optional Plan B.

When going out with friends-
~Stick to keto for meals as much as possible
~Allow an occasional off-program snack or dessert but small portion
~Allow an alcoholic beverage but low carb

• In the space below, write the words, “There is no Plan C!”

No Plan C!

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
AMYBELLES's Photo AMYBELLES Posts: 13,410
3/13/19 2:18 P

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Day 8 - Set NOW goals

I relate more to these than monthly goals (although I make them too.) I will do them each day and write them in my bujo. I’ll report back on how I did at the end of the day.

Today I will...

*Add a heavier weight during part of ST at my class at the gym. emoticon
*Do some dancing in the afternoon
*Stop eating after 7 PM


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
AMYBELLES's Photo AMYBELLES Posts: 13,410
3/12/19 10:46 P

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Day 7: Not Willing to Change

As others have mentioned, I agree that this is a tough one. I’d much rather look at what changes I have made, rather than point out what I’ve been unwilling to do. But it’s very eye opening, and I realize that some things need changing if I want to keep losing weight (I am on a plateau right now.) So, here are my answers for today.

• Identify several things you are not willing to do.
~Stop going out to eat
~Stop going to nightly social activities where many snacks are offered
~Stop eating nuts as a snack
~Stop drinking alcohol
~Do more strenuous/challenging exercises

• Decide how you could make small changes in those areas and get past them.
~Limit how many times I go out to eat each week and stick to keto choices (meat and veggies)
~Have a filling, healthy meal before going to play cards/games at night.
~Portion out nuts so I do not overeat them. Also choose fresh veggies as snacks more often.
~Limit myself to one drink no more than twice a week.
~Add a heavier weight to some of the exercises at my Group Active class at the gym.

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
AMYBELLES's Photo AMYBELLES Posts: 13,410
3/11/19 10:51 A

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Day 6: Monday Diet

Boy, did today’s lesson bring back memories of when I was a teacher! Friday afternoon was such a celebration time to relieve the stress of the week, and I frequently went off plan and had the philosophy to start again on Monday. Now that I’m retired, like the others said, every day is Saturday! I have social activities throughout the week, so Monday is not a restart day anymore - any day can be. I have lots of free time to take care of my heart needs, so I don’t have my emotional bucket drain anymore. I do have to be diligent on a regular basis though - for all the times I go out to play games at night or get together with friends for dinner or a party. I wish there wasn’t so much food at all these events! I’m getting ready to go to a picnic and pool party in a bit! My plan is to eat a little bit for lunch, and then go in the pool and stay there!

**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
AMYBELLES's Photo AMYBELLES Posts: 13,410
3/10/19 6:54 P

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Day 5 - No Willpower

Today:

• Think about places where you’ll face a food temptation today.

Yesterday afternoon and all day today I was home and resting a lot (was on my feet outside at a golf tournament all day on Friday) I tend to think about food more when I am home sitting around.

• Create a new mindset for protecting yourself from unplanned eating.
Plan out my meals and snacks. Brush my teeth after dinner, so I am not tempted to snack at night.

• Record your success with using this new mindset.
I did really well following my eating plan today. I actually went to bed early last night, since I wasn’t feeling well and was tired, so that certainly helped with not eating. I will add that to my strategies, since often when I am tired, I go find something to eat. Going to sleep if I’m tired makes much more sense!


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
AMYBELLES's Photo AMYBELLES Posts: 13,410
3/7/19 9:58 P

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Day 4 - Today I Am on My Plan

Write a list of three things you will do to stay on your plan today.

1. Make wise choices when eating out.
2. Eat moderately and mindfully
3. Be active through the day (got my 10,000 steps)

Identify any emotional issues such as stress that might get in the way of your focus.

Just a habit of eating at night

Create a self-talk phrase to use instantly when your focus starts to slip away.

Don’t give up - you can do it!


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
FORESTPAL's Photo FORESTPAL Posts: 1,321
3/6/19 4:26 P

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fear I won't stick with diet long enough to accomplish goal.
Identify emotional response - more fear than determination
.message to myself: I've come too far to give up now; The reward for doing anything is to have done it.

Patsy; Livingston TX, Central time zone: Rookie; Spark start weight 235; Paleo start 197


 Pounds lost: 54.0 
0
19.25
38.5
57.75
77
AMYBELLES's Photo AMYBELLES Posts: 13,410
3/6/19 2:47 P

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Day 3: What If I Fail

I thought it was very interesting to read about the emotional and logical sides of the brain. I definitely see that the emotions take over a lot and it’s important to stop when my emotions take over and let the logical side give me the facts, insight and suggestions. I agree that it takes practice to catch the emotions quickly.

Today:

*Write down one of your biggest fears around managing your weight.
A couple things, first that I will eventually gain back all that I’ve lost by going back to bad habits. Second is that when I get closer to my goal weight, I will not be able to eat moderately and mindfully of those carbs I stay away now to lose the weight.

*Identify your emotional response to it.
When I go to a social gathering, I am fearful of eating or drinking anything “off plan.” I am scared I will continue eating those foods if I have a snack or dessert.

*Create a logical, positive message to use any time fear creeps into your thoughts.
It’s okay to go “off plan” once in a while to have a treat. If you have a day where you blow it and eat too many carbs and calories, tomorrow is a new day and you can easily go back “on plan” tomorrow.


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
AMYBELLES's Photo AMYBELLES Posts: 13,410
3/5/19 8:49 A

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Day 2: I’ll Start Tomorrow

I used to have this mentality a lot - I was the Queen of Procrastination for many things. For losing weight it was often, “I’ll start on Monday or the first of the month.” Now that I am retired, I am better about starting a goal at any time, and I have been more successful. I still do have barriers though-for instance, dh (who is doing keto/low carb with me) said the other day that we might as well forget losing weight again till next month, because our friends are here all this month and we will be doing all kinds of social activities and eating out. While I think it is more challenging to keep to our plan while they are here, I will not adopt his give it up attitude, and plan to take each day, focusing on keeping to all my healthy habits.

Today...

*Identify one thing that is getting in the way of your weight-loss plan. - More social activities/eating out

*Decide how you can get past this barrier. - I will take my Yeti cup and some cans of flavored seltzer water to our friends’ house when there is a gathering in order to avoid alcoholic beverages.
-I will stick to keto friendly snacks and not eat crackers, chips or sweets
-When we go out to lunch or dinner, I will continue to order a salad, protein and veggie-no pasta, rice or bread


*Take the steps that will make it happen today.
Today will be an easy day since we are staying home. I will keep to the narrow path of keto. I have lunch and dinner planned - tuna salad melt (no bread) for lunch and shrimp and a salad for dinner



Edited by: AMYBELLES at: 3/6/2019 (14:47)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
FORESTPAL's Photo FORESTPAL Posts: 1,321
3/4/19 12:45 P

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I was almost finishing my 100 1st day journal when it just disappeared. Woe, but it was an inspiring post. I was on the last; constant learning. I'm currently reading Dr. Jason Fung's "Longevity solution", and I always have a non diet subject I'm studying.

Patsy; Livingston TX, Central time zone: Rookie; Spark start weight 235; Paleo start 197


 Pounds lost: 54.0 
0
19.25
38.5
57.75
77
AMYBELLES's Photo AMYBELLES Posts: 13,410
3/4/19 11:27 A

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Day 1: Others Have Done It

In my “real life” I don’t know many people who have successfully kept off a lot of weight. I mostly find my inspiration on SparkPeople, in particular a SparkFriend who I have known since 2011-she lost 75 pounds and has been in maintenance for six years! I have yo-yoed so many times over the years, and now I am on the right road again with 22 pounds down since July and 10 to go to get to my goal weight. The frustrating part is it’s harder to lose right now, so I have to figure out what to change, since I have been up and down the same two pounds for over a month. I would love to join the Maintenance Team - until I join, I will read posts there to get extra inspiration.

Three things I will do that work for me:

~limit sugar and "bad carbs" as much as possible
~work on moderation, portion control, and mindful eating
~exercise every day (walking, strength training, stretching)

I will write the quote in my bullet journal for this month and look at it daily!


**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
0
13.25
26.5
39.75
53
AMYBELLES's Photo AMYBELLES Posts: 13,410
3/4/19 11:25 A

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7 Keys to Successful Weight Loss

#1 Always Move Forward!

Each day is a new day, so if I mess up “my program” one day, so what?!? It’s important not to dwell in the past, but keep making progress and learn from mistakes. Be kind to myself!

#2 Do What Worked Before

At this point in my life as a wise 60 year old, I know that low carb needs to be my forever lifestyle, not just as a way to lose weight but to keep it off. I also know that I need to stay active to feel and look good.

#3 No More Excuses

Sometimes I just don’t feel like going to the gym or exercising. I know that it’s okay to take a little break once in awhile, but I always feel better after I push myself to be active

#4 Create a Finish Line

For the first time in many years, I feel like I can see the finish line in the not so distant future. I am okay with the last ten pounds coming off more slowly, as long as I don’t let the weight creep back up. My goal is to weigh 150 by August, when we are going on a cruise to Alaska. I see myself wearing new clothes I have bought for the trip and looking great!

#5 Kick the Roadblocks

The two roadblocks that affect me the most are 1) getting bored with eating/not eating certain foods, and 2) going out to socialize a lot with friends who are visiting here in Florida for two months (more temptations of food and drink) I will continue to look for new and different low carb recipes to make, and will do my best to stay away from junk food at parties, and limit my alcohol consumption


#6 Line Up a Support System

I have two in my “real life” - my husband and friend, Karen who are losing together
But mostly I have my SparkTeams - this one and Aspire and Inspire

#7 Learn and Grow Forever

I was a teacher for 30 years - so I know that learning and growing is absolutely important and essential for me! I am a never-ending student!

Edited by: AMYBELLES at: 3/13/2019 (14:21)
**~Amy~**
Perky Poinsettias
December A&I BSG Challenge Team

~The Villages, Florida
EST



 Pounds lost: 48.2 
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39.75
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