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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,802
7/19/19 8:50 P

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Day 92 - How not to maintain





Consider all the things that cause you not to maintain or stay on your diet plan. Then flip the list by stating each item in a positive way. Read your new list every day, and remind yourself that you absolutely do know how to maintain your weight.

Today



• Make a list of behaviors and activities that might cause you to gain weight back.
-Not exercising
-Night time eating
-Getting off track and away from my healthy living plan



• Flip each item by stating it in a positive way or one that would help you maintain.
-Not exercising - start with 10 minutes and then keep going, exercise first thing in the morning
-Night time eating - plan on a low calorie snack at night
-Getting off track and away from my healthy living plan - use self-talk, read inspirational and motivating articles and blogs

• Put three things from your list into action today. Record the outcome.
-Started exercising
-Had low calorie evening snack
-Reread some of my motivating blogs to remind myself what worked in the past and can continue to work for me



~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


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DSJB9999's Photo DSJB9999 Posts: 6,692
7/15/19 2:39 A

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100 More DWL - Day 92 How not to maintain

Again I have borrowed ideas from Phyllis as we have similar ideas/difficulties with this!

Waiting until meal time to decide what to eat and feed the whole family
Listening to my dh today (Tuesday) as its his day off so he tends to indulge and expects me to do so.
Thinking about things I need to do but but not following through
Relaxing too much and not being active.

Flip to maintain
Make a basic weekly menu for the week for my family and I go before shopping
Try to provide 'good choices' available to my dh and try to 'avoid' any less good choices he makes myself.
Write a list of things that need doing to avoid the Procrastination.
Get moving, in my garden or walking, my dh was able to join me with this on this day!


Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
JUNEPA's Photo JUNEPA Posts: 14,411
7/9/19 8:10 P

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Day 92 How not to maintain

Consider all the things that cause you not to maintain or stay on your diet plan. Then flip the list by stating each item in a positive way. Read your new list every day, and remind yourself that you absolutely do know how to maintain your weight.

Today

• Make a list of behaviors and activities that might cause you to gain weight back.
• Flip each item by stating it in a positive way or one that would help you maintain.
• Put three things from your list into action today. Record the outcome.

• Make a list of behaviors and activities that might cause you to gain weight back.

- vacation
- hosting for more than a meal ( I just hosted my son, DIL, and DIL's sister for 3 days)
eating the following precipitates a desire and often follow through of eating a lot of them
---- eating processed foods
with sugar, fat, white flour
---- eating chocolates, candies or chips
-----eating ice cream
-----eating snacks the kids leave around when they visit


• Flip each item by stating it in a positive way or one that would help you maintain.

- banquet in a bite concept. if you enjoy the taste, try it, just don't eat a lot of it
- enjoy vacations and mini banquets in a bite - or try to be a bit moderate, but if you gain a little weight, take it off after the vacation is over and you back in the regular grind


• Put three things from your list into action today. Record the outcome.

- I am not in temptation mode today - I am on track - but I am recovering from hosting and really wanting to get to goal fitness and weight. A new day 0 - which feels lame because I have started over again so many times. What is different this time? Maybe I am moving more toward trying to lose weight as a measure to not gain weight, which makes the trying a victory, especially in menopause, rather than a loser mode of never getting to goal fitness and weight. It feels different this time, I don't know, time will tell. My logical side says it is not different, it won't last, my emotional side is feeling positive and that this time it will last and I am doing day 1 of wending my way to goal weight and fitness

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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GOCALGAL's Photo GOCALGAL Posts: 5,176
7/9/19 4:05 P

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Great job of flipping it Gill. This lesson is so timely and great reinforcement. It's mind blowing to re read my first post. It's still all about defaulting back to old, bad habits and gradually allowing my faulty thinking and current stresses to excuse what I know will eventually undo all of my hard work.

I.e. Too few steps and too little exercise. Already flipping it. Yesterday and today I set goals and I am meeting them. I have goals set for tomorrow.
Ice cream at night. Flip it by planning for it, add lots of fruit to increase volume and NO seconds. lol
Eating when not hungry and eating beyond just satiated. Rebuilding awareness by putting my place mat with written reminders back on the table.





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

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

Winning is Not Quitting

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,225
7/9/19 2:44 P

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Flipping good flipping everyone!


I had a nice kind of flip today - I got out on my bicycle and went 8 miles to have lunch with a friend. When I left her at about 2.30pm, and set off on my bicycle again - in the hot sunshine - I felt like I could 'reward' myself with an ice-cream.

But I flipped it - and said I could drink my water, and when I got home I could have my frozen grapes (I have a tub in the freezer compartment of my little fridge).

emoticon

When I got home, I didn't have the frozen grapes anyway - I had a cup of tea, and a soak in the bath with lovely essential oils (which I can still smell on my skin now).

Ice-cream in the afternoon has been one of my downfalls recently - justified by the hot weather. Today, I flipped it.

Edited by: SWEETENUFGILL at: 7/9/2019 (14:47)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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ROADTOFREEDOM's Photo ROADTOFREEDOM Posts: 1,830
7/9/19 11:33 A

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I'm not really flipping anything, but I just wrote a plan for today in my journal.

It's a sensible plan that I can achieve.

Here goes.

emoticon

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,887
7/9/19 10:43 A

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I know what to do. It's a matter of doing it!

Exercise is at the top of my 'must do' list and, as I've mentioned numerous times, I'm thankful that the belief now is that it does not require hour long workouts. I do so much better in short spurts throughout the day. I also find that it keeps my energy level up. That's not to say that there aren't times I do work out for an hour or so. That's always in the water. So much easier on the body and I enjoy it.

I also know that if I don't drink enough water I don't lose - and I don't feel right. The only time I have a tendency to not drink as much water is in the winter. So I work hard at making it a 'habit.'

I also find that I no longer eat as much beef as I used to. Love tuna! Those tuna packets are great for lunches and even for snacks - protein. We eat a lot of chicken too. Then I eventually need a cheeseburger. Love them.

I keep finding what works for me. Tweak it. Move on.

Babs
SW Illinois - CST


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FUNLOVEN's Photo FUNLOVEN Posts: 2,654
7/9/19 10:31 A

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DAY #92 HOW NOT TO MAINTAIN - ROUND 2

Wanda - Dr. Susan Pierce Thomas author of the Bright Line Eating method does not believe exercise is required in order to lose weight! In fact, she recommends skipping exercise for the first month or two when you start a new dieting program. So have hope and don't fret too much about how much exercise you get. Just do what is comfortable for you emoticon

I feel like our lesson's example, Helen. It isn't lack of knowledge that causes me to regain. No it is not. I know EXACTLY what I am suppose to do.

But what comes to my mind when I think of those things? Well, that doesn't sound like any fun!

But the reality of this weight loss thing is that we have to accept that we will follow some rules for the rest of our life. UGH!

Where do I slip up?
1. Fitness schedule slacks
2. Social activities around food and alcohol increase
3. Drink more alcohol during periods of relaxation outside in my beautiful back yard
4. Indulge in richer, more calorie laden foods
5. Increase my night time snacking
6. Indulge in more deserts.

Turn these things around:
1. 10 minute rule
2. Reduce number of social activities, but do no omit them all together. And look for activities other than just sitting.
3. Replace alcohol with Club Soda or Sparkling Water infused with fresh fruit, herbs, and/or cucumber.
4. Save rich, indulgent foods for Special celebrations.
5. Follow the No S Diet rules for snacking.
6. Save deserts for those Special celebrations.

The 3 things I can implement right now are:
1. 10 minutes fitness rule
2. Replace alcohol with non-alcoholic beverage.
3. Omit night times snacking M - F

Sue

Michigan - EST

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


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MAWMAW101's Photo MAWMAW101 Posts: 12,607
7/9/19 9:05 A

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Day #92 How not to maintain (It’s still my answer, just keep doing it!)

Waiting until meal time to decide what to eat
Not checking first before eating in a new restaurant
Talking about changes I need to make but not following through
Not working on my daily activity, sitting too much

Flip to maintain
Make a basic weekly menu before shopping
Filling out my weekly menu plan on “StartYourDiet”
Doing a web search for restaurants before going
Stop talking so much about what needs changing and just do it!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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LIVINTODAY's Photo LIVINTODAY Posts: 9,354
7/9/19 8:50 A

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Day 92 - How not to maintain

The perfect lesson to make me ponder on the reasons for the 8 pounds I've gained. Yes I'm eight pounds over goal this morning!

I have injured my back (2 months ago); that has caused sciatica, and with the slow-down that MG has already caused I can't take long walks, can't be out in the heat, can't do long stretches of repetitive movement, etc. I did this to myself by:

Giving into boredom and indulging in sweets which led into massive carb craving so too much pasta, potatoes, more sweets......all of you know....emotional eating has reared its ugly head.

Not finding alternate ways to exercise to keep my activity level up.... I'm getting rehab now and actually I just need to be satisfied with exercise in 5 or 10 minute spurts and I'll get just as much exercise as I used to.

Other things that factor in to losing my maintenance mojo:
letting myself get too hungry
skipping breakfast
slipping off my No S program

I'm taking back my power though. I've been eating better for the past week and those scale numbers will start going down so the flip is:

No sweets, seconds, or snacks on weekdays unless they are special days like birthdays.
I'm going to journal my food again and eat within my SparkPeople range
I'm going to exercise at least 10-15 minutes every couple of hours.

Edited by: LIVINTODAY at: 7/9/2019 (08:53)
Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (80,157)
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7/9/19 8:21 A

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Day 92
1. Eating ice cream whenever I feel like it
2. Stress eating
3. Eating sweets at every party. We have a lot of birthdays
Flipped
1. Eat ice cream once a week in a small amount
2. Grabbing veggies to eat after I drink a whole glass of water, trying to get hydromassage and exercise first
3. Make sure I eat enough healthy food before party, don’t taste it to began with

Matthew 11:28 Come unto me all ye that are heavy laden and I will give you rest unto your soul.


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GLORIAZ's Photo GLORIAZ Posts: 1,326
9/17/18 10:24 A

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Maria.....I like the idea of having emergency almonds in your purse and weighing everyday. Thanks!

One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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GOCALGAL's Photo GOCALGAL Posts: 5,176
9/17/18 9:41 A

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Make a list of behaviors and activities that might cause you to gain weight back.

Wowsers! My list is so long. Most revolve around defaulting back to old, bad habits that were excused and reinforced by me by not managing faulty thoughts and conversations in my head in the past. Problem is many of them keep trying to find a way back into my head.

Eg:
Not weighing weekly and writing it down. I did Linda's "Friends with the Scale" twice. Awesome resource. Highly recommend it. It made several necessary changes to the conversation in my head, all for the better about being friends with my scale. Currently I am trying out weighing daily instead of weekly and I think I like it.

Not enough movement. A must do, off and on all day long. No more 2 hours of water aerobics or a challenging hike and then chilling on the couch. Maintain daily exercise, keep up a minimum step count and Keep Moving (at least a little) all day long.

All the foundational things like enough water, planning meals, eating slowly, enjoying my food, moderation not deprivation, veggie loading, minimum processed foods, constant tweaking of recipes for more flavor, health and less calories, coming to Spark for inspiration, having emergency almonds in my purse, back up last minute meals, planning ahead for events...

Getting bored or down on myself when I fall short. I keep working to find new challenges, new information or fun ways to support or to tweak what I am doing. I keep working to manage my thoughts by realizing how far I have come, how hard I have worked, how I never want to quit or go back to my old ways.

Put three things from your list into action today. Record the outcome.

I've been writing down my faulty thinking daily about eating unplanned food. Managing and recognizing my thoughts is really helping with the snacking.

I've been increasing my movement in different, fun ways. I sit on my exercise ball when watching TV. I also do some new leg exercises.

I was getting pretty bored of it everything almost all of summer but kept on keeping on and took a "pause". Thanks to cooler weather, SP, this study along with oth things I am reading, I'm feeling energized and motivated again.


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

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

Winning is Not Quitting

FUNLOVEN's Photo FUNLOVEN Posts: 2,654
9/17/18 8:50 A

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Day #92 How Not To Maintain

I have to confess - I know how to maintain perfectly! We are 92 days into this round and I have not lost 1#. As a matter of fact, I gained 4# while on vacation (which is not as bad as I feared it would be).

So what do I do to maintain? I do the following -

1. No portion control. I eat as much as I feel like eating. I use no constraint. I don't stop when my stomach first tells me it is full. No telling myself "You on are a diet so you can't eat this!".

2. No meal planning. Grabbing whatever I can find in the frig and cupboards to eat when I get hungry, but I'm too tired or busy to take the time to have healthy groceries in the house or prepare a healthy meal.

3. Let go of control over my alcohol intake. Although I am not always successful at this, I do have a goal of 0-2 drinks a day which mostly consists of wine with dinner. I let DH influence me with Happy Hour beers. We had good friends to our home for dinner and one drink led to another throughout the night. Vacation always seems to include more drinking.

4. Not making my Fitness Schedule a priority in my day. So easy to let everything else on my "To Do" list get in the way until there is no time left in the day or I run out of energy. I am an afternoon exerciser. The fitness rooms at the Y are not very busy around 1 p.m. and there seems to be an older crowd at that time. When I miss this window of opportunity I have a tendency to forego my workouts because I hate fight for the equipment!

5. Increased dipping into dips or other snacks/appetizers. I have broken the night time snacking for the most part, but put me at a party with lots of yummy appetizers and I seem to not be able to resist the temptation despite desperately trying to do so.

How do I flip this? Well, that seems obvious to me emoticon


DON'T LET THESE THINGS HAPPEN!

Edited by: FUNLOVEN at: 9/17/2018 (08:51)
Sue

Michigan - EST

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


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MAWMAW101's Photo MAWMAW101 Posts: 12,607
9/17/18 7:24 A

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Day #92 How not to maintain
Waiting until meal time to decide what to eat
Not checking first before eating in a new restaurant
Talking about changes I need to make but not following through
Not working on my daily activity, sitting too much

Flip to maintain
Make a basic weekly menu before shopping
Filling out my weekly menu plan on “StartYourDiet”
Doing a web search for restaurants before going
Stop talking so much about what needs changing and just do it!



Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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GLORIAZ's Photo GLORIAZ Posts: 1,326
9/17/18 7:18 A

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Good thoughts about what we do and what we should do!

Well some people have to remind themselves to eat.......not me......I love food, and that is a problem I have......the only food I don’t like is anchovies.....so anything else is an attraction. emoticon
Another problem for me......I never feel full.....I can eat more than my husband.........yes seconds were always part of my meal.
Something sweet after dinner.......my mother always ate something sweet after a meal......so did her daughter!
So what I am trying to do is measure my food, and eat very slowly......chew, chew, chew. Strawberries with a little dark chocolate is something sweet instead of ice cream (I love vanilla).

Yes I agree, eating snacks out of the bag while watching tv is a big problem. Why are so many commercials in the evening about food!! emoticon
So I will eat mindfully, weigh my portions, omit white food......mostly vanilla ice cream!
I can do this, you can do this, we will be successful!
emoticon

Edited by: GLORIAZ at: 9/17/2018 (07:20)
One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,225
9/17/18 5:57 A

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emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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CAT125's Photo CAT125 Posts: 28,599
9/17/18 5:41 A

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Day 92 How not to maintain







Cat, in Florida
Eastern Time Zone


Pounds lost in 2020......


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,225
9/17/18 4:06 A

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Hmm......well, basically if I stop doing all the things that keep me on track I will come to a grinding halt!

I think one of the things that has helped me most (from 100 Days of Weight Loss) is accepting that a healthy weight is not a destination point. Disappointing as this is, I know I can never stop paying attention to my meal planning, good choices, exercise routines. There is no end. It IS how I must live.

If you do what you've always done, you'll get what you've always got.

I'm not sure what she means about 'flipping' them to the positive..........perhaps if I can't plan meals for a week, I can plan then for a day. Perhaps if I can't go for a run, I can do an indoor walk. Perhaps if I find I'm skipping ST, I can do yoga.

Just do something!

I do have to regularly remind myself to read, knit, sew. And my days go better when I do. Same with planning expeditions on my days off - getting out to do things.



Edited by: SWEETENUFGILL at: 9/17/2018 (04:08)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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AURA18's Photo AURA18 Posts: 11,090
9/16/18 8:24 A

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Day 92 How not to maintain u.nu/is4e
1) TV-induced eating amnesia emoticon - reduce "all" screen time, mini breaks, emoticon jump-up & ST emoticon

2) Too few zzz's / sleep loss - feel hungry even if I'm full. Affects cortisol hormone, increases appetite and fat storage. Create 8pm bedtime routine u.nu/fzl6 ti.me/2Os7kTg

3) After-dinner treats (mindless). Start a new habit -- have herbal tea, water, something non-caloric. Most importantly, quit eating anything after dinner(7p).

4) Starvation-mode shopping. "Face it, grocery stores and extreme hunger just don't mix...end up buying the first quick-fix item you see. Slow down. Eat a little before shopping (celery/crunchy, protein/filling). Shop with list and stick to it."

5) Getting grabby on the road away from home. Easiest thing is to grab what's convenient--and too often, junk food wins. Better bets: water first then veggies
6) Drinking without thinking emoticon emoticon Free of soft drinks(5years) & alcohol(9months). One last batch of protein powders after 3years. Too sweet, addicting and too much protein. emoticon Processed powder free by Oct. 2018!
7) Portion distortion. emoticon Gradual process finding small glass containers as measuring cups for prepared meals. Slowly eliminating plastics.
u.nu/eip2 u.nu/9n1v

Edited by: AURA18 at: 9/17/2018 (09:09)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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CD13384562 Posts: 7,356
5/8/18 10:26 P

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Day 92 How not to maintain

Consider all the things that cause you not to maintain or stay on your diet plan. Then flip the list by stating each item in a positive way. Read your new list every day, and remind yourself that you absolutely do know how to maintain your weight.

Today

• Make a list of behaviors and activities that might cause you to gain weight back.
• Flip each item by stating it in a positive way or one that would help you maintain.
• Put three things from your list into action today. Record the outcome.

Link to Day 91 www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69021186


Link to Day 93

www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69021191


Edited by: CD13384562 at: 5/19/2018 (17:19)
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