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WALKINTOFIT's Photo WALKINTOFIT Posts: 2,363
3/22/19 11:25 A

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one of my triggers is stress at work , i crave sweet, fat things, oreo's, donuts, snack cakes.

another is being around people that can eat whatever they want... i want to do that too but can'

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JRDUPREE's Photo JRDUPREE Posts: 9,089
1/4/19 10:40 P

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I have many trigger foods however I want to have a lifestyle of all things in moderation. Certain foods can have the eat them until they are gone ~ ritz crackers, certain cookies, white cheddar popcorn and most things chocolate.

I have been practicing purchasing these items in individual packages to allow myself the treat without overindulging.

I was given Danish butter cookies for Christmas and 6 were gone without even thinking - oops. I took them to work to get rid of them.

Oregon - Pacific Time
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CRAZYINSPIRED11's Photo CRAZYINSPIRED11 Posts: 3,575
1/3/19 4:10 P

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are – 1. stressful situations 2. bored or lonely 3. With frends who are eating unhealthy 4. being around family


Plan - replacement habit or behavior- Avoid stresful situations, or make a plan when I cant avoid them. Fill my time with things I enjoy or find things to do, like read, watch a movie, call a friend, take a bath, go for a walk, etc. When Im going to be with friends or family, make a plan and dont give into temptation, remember what you have accomplsihed and dont over eat just beacause others are or try to get you too

My positive behaviors – Determination- when i set my mnd to something, i know i can do it.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? Yes, when i blog or fill up my time, Im more successful. When I make a specific lan, i also find Im more than likely to stick to that plan and not give into temptation

~Amanda~ .

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NAESREALITY's Photo NAESREALITY Posts: 1,337
1/3/19 10:22 A

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are – family meals, watching others eat, savory foods

Plan - replacement habit or behavior - Remove my plate, or leave the area Eat slower and savor each bite.

My positive behaviors – Positive self speak that it is okay to not eat when other eat.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? A few, It is a problem. nope.

Neeta (CST) Texas

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BEVPRESLEY's Photo BEVPRESLEY Posts: 22,238
1/3/19 1:02 A

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Trigger situations usually involve boredom or trying to avoid something I don't want to do.

My triggers are carbs. Love my bread and pasta

Plan is to replace with a better choice of food. Fruit or vegetable sticks work well.

My positive behaviors involve finding something to keep me occupied.

Have you developed habits to help you cope with your triggers. I have learned to keep myself busy, take walks, sew.

beverly, Central time zone

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CD23398155 Posts: 4,041
1/2/19 8:23 P

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COLORADOGIRL95's Photo COLORADOGIRL95 Posts: 553
1/2/19 6:00 P

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your overconsumption of calories.

My triggers foods are sweets (brownies, cookies, chocolate, ice cream, custard)

I also have a habit of overconsuming calories when I go out for meals, particularly when there are fries involved.

Plan: Avoid having sweets in the house. If there are sweets in the house ensure they are individually wrapped and only have ONE. When going out to eat avoid having fries and substitute for a side salad. If I am going to have fries order a healthier entree.

My positive behaviors –
I try to wait 20 minutes between when I have a craving and when I go for it. I try to distract myself in those 20 minutes. It doesn't always go well, but that's partly because I don't always give my all into this behavior.


Ashley :)
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OHANAMAMA's Photo OHANAMAMA Posts: 28,876
1/2/19 4:52 P

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List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are:
~the time of year... birthdays and holidays and family gatherings are when I screw up the most and I'm with my family.

Plan:
~I need to come up with something other than willpower. While all last year I did good through holidays and birthdays, the Halloween through Christmas time killed it.

My positive behaviors:
~just a willingness to seek out solutions to my triggers

Have you developed habits to help you cope with your triggers.
~apparently not. I did the same ol' thing and went off the deep end from Halloween to Christmas.

What did you learn from doing this assignment?
~That I'm not as strong as I thought I was especially when it comes to traditions involving food.

Anything else to add?
~Now that those main holidays are over, I will get back on track and do well... until next Halloween, so I need a plan to handle it by then! Any suggestions?


~ Renee ~


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1SANDRA2BFIT's Photo 1SANDRA2BFIT SparkPoints: (130,673)
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12/31/18 1:26 P

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My triggy food is anything sweet

My plan is to limit them

My positive behaviors is to include more veggies and fruit.

Edited by: 1SANDRA2BFIT at: 12/31/2018 (13:29)
Sandra ( California PST )

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MORGANALEFAE's Photo MORGANALEFAE Posts: 523
12/30/18 11:18 P

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My triggers are –
Cookies, chocolate penut butter cup to be excat

Plan - limiting thiese items smaller amount or days eater

My positive behaviors –
Eat more fruit and veggies and do my dance game, yoga and dancing.

Mandy aka Pixie
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MAURIZIA's Photo MAURIZIA Posts: 15,687
12/30/18 5:08 A

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Trigger situations are office (stress), when John goes home (lonely), mindless eating.

My triggers are ice cream, chips/snacks, desserts.

My plan is to avoid these aisles when shopping & to plan an alternate activity in place of cravings, like a strength training move or make a phone call (occupies my mouth in a different way).

My positive behaviors include affirmations & practice, practice, practice.


Mauri, EASTERN TIME ZONE, NEW ENGLAND

"Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." - St. Francis of Assisi

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ANNEBOO's Photo ANNEBOO Posts: 3,860
12/29/18 11:47 A

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My triggers are –
Candy- we have the best candy here in Sweden. Licorice, sour, sweet. Hard and soft, there is no place with the same assortment!

Plan - replacement habit or behavior
Stay away from it all together, I have frozen juice bars handy

My positive behaviors –
As long as I don’t have any I’m good.

Annie
Central European Time

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PACEKA1's Photo PACEKA1 SparkPoints: (482,327)
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12/28/18 12:59 P

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My triggers: Salty foods, especially french fried onions.

My plan: Just don't buy them! Can't eat them if they are not in the house. I have replaced that kind of snack with various nuts.

My positive behaviors; When I feel a craving or the need for something to eat (out of stress or boredom) I reach for beef jerky, smoked salmon, or some other high protein item. It gives me the pleasure of eating something but adds nutrition to my day.

Kathy
Central Time Zone
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ROBINDD's Photo ROBINDD Posts: 213
12/27/18 11:25 P

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My triggers are –
Chocolate chip cookies, chocolate and most any sweets in the house, pita chips

Plan - replacement habit or behavior
Only two mini chocolate pieces per day, eat a piece of fruit

My positive behaviors –
Eat more fruit, move more

Southern CA, Pacific Time Zone

Losing is winning. Working for a healthy, strong body.


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NANCYPAULINE's Photo NANCYPAULINE Posts: 3,487
12/27/18 8:19 P

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Summary

List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are – Meals, snacks, images of food, hearing food mentioned, watching television, reading, the list is endless. I am rarely satiated, and aside from illness, never lose my appetite. I have actually won eating contests with friends twice my size.

Plan - replacement habit or behavior To be outdoors where food is not available, or to be physically active.

My positive behaviors – I like to exercise and I like to do physical work.

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add? I do not have success with food limitations; I must be distracted or exercise intensely.


NancyPauline
Mountain Time Zone

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RHETTDOG's Photo RHETTDOG Posts: 843
12/26/18 12:22 A

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Any type of snack food. Trail mix, chips, cookies, popcorn. I need to avoid all these.

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WALKINTOFIT's Photo WALKINTOFIT Posts: 2,363
12/25/18 11:06 A

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Trigger foods:
rocky road candy bars
baby Ruth candy bars

and situational times, having a nice meal and a small dessert then someone in the house starts snacking afterwards! that isn't in my plan!

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SKDUFORD's Photo SKDUFORD SparkPoints: (66,596)
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12/24/18 5:52 P

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This is something I really need to work on. I know what my trigger foods are, I just don't know how to develop a plan for them yet. Walking is good when I am in AZ, but not so much in WA. I will be thinking about strategies for this Challenge. . .

Sharon
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BARBIE176's Photo BARBIE176 Posts: 46,616
12/20/18 6:15 P

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Things I know I can't have in the house:-

Sweets
White bread/carbs
Potato chips
Ice Cream

Triggers for me include social settings which I really need to stay focused on what I want to achieve in order to achieve my goals.

I am determined to achieve my goals in 2019.

Barbara (Oregon/Pacific Time)
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LEGENDIS's Photo LEGENDIS SparkPoints: (155,006)
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12/19/18 11:57 A

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My trigger foods are olives and pretzels. If they are in my apt I will go thru a jar or a bag in one night. My plan when I do buy them to use portion control goes right out the door so I just don't buy them anymore. Sweets don't tempt me anymore. I do have tendency to go overboard when raspberries and blackberries are here, but I still buy them.

Deb
Eastern Daylight Time

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,722
12/18/18 1:59 A

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Things I know I can't have in the house:-

biscuits(cookies)
chocolate
crisps(potato chips - or actually any kind of crisp/chip)
rice cakes
corn cakes
bread - especially anything crispy
roasted, salted nuts

Just recently I've been able to completely ignore snack foods when they randomly appear at work or at friend's houses; I've said 'not for me!' to cakes and biscuits/cookies; I've worked all day in a room with an open box of chocolate biscuits and not even wanted to touch them. But I'm not expecting that I'll never have a craving ever again!

A major thing that has tripped me up every year is the appearance of the great 2.5kg tubs of wrapped chocolates (Celebrations, Heroes, Quality Street, Roses - etc etc etc).

I am determined, yet again, to keep control of my hands - if I can stop my hands, the nothing gets to my mouth!



Gill

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

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ICECUB's Photo ICECUB Posts: 24,931
12/17/18 9:38 P

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MY TRIGGERS: BOREDOM, FAST FOOD, PLAN: GET HEALTHY AND GET MOVING MY POSTIVE BEHAVIORS DRINKING WATER AND NO SODA.

NEVER GIVE UP!! EASTERN TIME


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MARDEG918's Photo MARDEG918 Posts: 5,448
12/17/18 6:35 P

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My triggers are: – boredom - thinking I am hungry while watching TV at night

Plan - replacement habit or behavior: Keep the goal in sight. When I feel like grabbing a snack - stop and think "Am I really hungry or bored?" Keep busy while watching TV....

My positive behaviors – Keeping track of what I eat especially at night. Watch for the patterns.


Maria
Mardeg918
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,059
12/17/18 2:51 P

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List Trigger situations -
When I am overwhelmed, irritated, depressed and sometimes just plain old tired.

My triggers are –
salty snacks, i.e. nuts
dark chocolate and Snickers

Plan - replacement habit or behavior
Keep the nuts out of the house and limit the 'chocolate' - mini size. Freeze it and only have one or two. I'm actually learning to do this.

My positive behaviors –
Move more - more 10 minute exercise times. I also always have positive, healthy literature around to read - namely Yoga Journal.

Have you developed habits to help you cope with your triggers.
I drink a lot of water. It has been working for me.


Babs
SW Illinois - CST


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AFERRARI's Photo AFERRARI Posts: 75,794
12/17/18 11:24 A

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List Trigger situations -
- when I am stressed or tired or bored

My triggers are –
- chocolate
- sweets

Plan - replacement habit or behavior
- I will limit myself to one little square of chocolate

My positive behaviors –
- I will learn to de stress, and I have enough stuff to do to not get bored I just have to get off my butt and do them. And more exercise will help with sleep

Have you developed habits to help you cope with your triggers.
- I am learning every day

Angela

2020 summer 5% Challenge Community

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KAIMANA927's Photo KAIMANA927 Posts: 3,314
12/17/18 11:00 A

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List Trigger situations -
- I have the most trouble after church when they put out nothing but a variety of donuts for the fellowship hour!

My triggers are –
- Ice cream
- Donuts and other sugary pastries
- Any kind of bread

Plan - replacement habit or behavior
- Instead of heading for the donut table I can visit with people who are standing away from the table.

My positive behaviors –
- I investigate breads that use alternative flours so I can stay away from wheat. I develop "wheat belly" so quickly if I don't.
- I rarely snack on anything other than fruits or veggies

Have you developed habits to help you cope with your triggers.
- In one of the other challenges, I trained myself to eat just one spoonful of ice cream instead of a whole bowl. I found it is enough to satisfy that cold, milky taste.

Edited by: KAIMANA927 at: 12/17/2018 (11:00)
ML Summer 2020 5% Challenge
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CD13804916 Posts: 2,715
12/17/18 9:34 A

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Edited by: CD13804916 at: 12/31/2018 (15:53)
URBANAUDREYE's Photo URBANAUDREYE Posts: 9,908
12/17/18 9:28 A

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Judging by the 2 refills on a bucket of popcorn when I took my daughter to the movies, I'm going to say Movie Theater Popcorn... and Pizza. I can never seem to get enough of either. And unfortunately for me, that showed on the scales for me this week. My daughter's birthday parties killed me!

Audrey
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Only eat when hungry.
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CHRISSYWILSON80's Photo CHRISSYWILSON80 SparkPoints: (109,208)
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12/17/18 8:59 A

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For me it seems to be more of an overeating issue when I eat more so than trigger foods. I don't crave sugars or carbs, I've been low carb so long my body actually rejects wheat type products now. I need to eat less red meat and pork and up my healthier proteins of chicken and fish. I need to make sure I am actually weighing and portion sizing my meals I bring with me for lunch, etc.

Christina - Central Time Zone (CST)

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SILVERWITCH59's Photo SILVERWITCH59 SparkPoints: (432,591)
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12/17/18 7:48 A

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I do not have trigger foods. I allow myself to eat anything with moderation

Just Breathe
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CINDILP's Photo CINDILP SparkPoints: (273,252)
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12/16/18 11:01 P

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I am trying to cut out any late eating. I can gain weight on any food that I can overeat on, especially at night. So, I have to be careful with everything.

I am trying to limit or cut out anything processed like crackers, chips, breads. I am trying to keep my food as close to the original form as possible. I am limiting carbs as much as possible without cutting carbs completely. I am being choosy about where my carbs are coming from. I'm doing this because these tend to be red light foods for me along with sugar, which I am also trying to limit.

Cindi
Iowa
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KALISWALKER's Photo KALISWALKER Posts: 24,123
12/16/18 8:20 P

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I will be adding to this as the week goes along. 3 years ago I stopped eating crackers and chips and I never eat anything in a movie theater.

We had a party the other night and I did not think of eating these foods. I do not crave them, I do no think of eating them. These were foods that would always get me in trouble, I could not stop eating them till they were all gone.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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KALISWALKER's Photo KALISWALKER Posts: 24,123
12/16/18 8:14 P

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With Christmas looming this is a great topic.

Time to figure out what triggers you to overeat, defined as eating and drinking more calories than you need, causing you to gain weight.

For the purpose of this activity, a Trigger Food is defined as the one that gets you off course; you are not truly hungry yet you are eating and eating! A Trigger Situation is where you are, who you are with and what you are doing when this happens. Example – you are home alone, watching TV and you eat a cookie, then another and soon you are looting the kitchen for anything that looks good. Or you had good intentions about going out for a calorie appropriate dinner with a friend, but a high calorie appetizer, then an entree, and then a big dessert landed in front of you. Are you at a party wolfing down appetizers? Regardless soon after you regret your actions and don’t even want to think about how many calories you just consumed! You tell yourself, I know better, why did I do? I won’t do that again!

Let's assess the Triggers -

List ALL your trigger foods (red light foods). Red Light Foods in Overeaters Anonymous are - those which you know you cannot not eat safely without losing control and eat too much. Is it a snack food or part of a meal? Are they sweet or salty? Hot, cold or room temperature? Processed foods? Carbs, comfort foods? Five basic tastes – sweet, sour, bitter, salty and umami (savory).

What are the sources of the Triggers Foods? Is it a fast food restaurant? Drive thru? Food you order in? Grocery store? Convenience store? Meals with family or friends? Co-worker's birthday cake? Treats from others? Costco samples? You?

Describe the most common situations where you reach for the trigger foods or snacks. What room are you in, what time is it, what are you doing, who is with you, and how do you feel? Are you tired? Are you eating to feel better? Are you rewarding yourself? Soothing yourself? Are you bored? By getting the food how does it make what you are doing better? What should you be doing at that time?

Do you see a pattern? What types of foods are you reaching for? Does convenient access make a difference? How can you better handle the situations to avoid the triggers and not binge or eat more than you should?

That is what this assignment is about - how will you not do that again? Can you pick a replacement habit or behavior that will cause you to pause, and think do I really want to do this, and why? Maybe it would help to walk away from the trigger - drink water, go for a walk, phone a friend, go outside, look out the window, brush your teeth, or play with your pet? Be consistent so you can develop the new habit.

Write out your strategy to avoid the Triggers. Maybe it’s baby steps to get you started or moderation. Don’t be a perfectionist, just get started.

Maybe it's only certain foods and you can make your own food rule "I do not eat --------, it's a trigger food for me".

By doing this countdown activity a number of times, I identified my problem foods. I made a list of my Red Light Foods - appetizers, desserts, chips of any kind and crackers. I have not eaten chips, crackers or any food in movie theaters for 2.5 years and will try harder with the other red light foods. Strive to eat regular meals to lose weight, or at times just maintain. Example - because I do not eat crackers I stopped buying blocks of cheese, because I don't have crackers to put it on.

Maybe it would help to 1) record it in Spark Nutrition before you eat it and if you still want it after seeing the calories 2) wait 20 minutes before you eat it, but be mindful of what you are doing 3) find an activity to distract yourself

Summary

List Trigger situations, where you are, who you are with and foods (red light) that trigger your over consumption of calories.

My triggers are –

Plan - replacement habit or behavior

My positive behaviors –

Have you developed habits to help you cope with your triggers. What did you learn from doing this assignment? Anything else to add?

Reminder - please do not start new topics. Only our Challenge Leaders start new topics.
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If you are catching up on the countdown activities here is the link

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geboard.asp?board=33783x70348


Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Summer 5% Challenge Community
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