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NANCYPAULINE's Photo NANCYPAULINE Posts: 2,837
10/4/19 9:35 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 are watching TV/movies, socializing, and baking

Plan - replacement habit or behavior - sip tea or eat fruit, order ice tea, cook elaborate veggie dishes instead.

My positive behaviors knitting, walking with friends instead of going out, reading

Have you developed habits to help you cope with your triggers? What did you learn from doing this assignment? Anything else to add?
I've learned how hard it is to want to give up my trigger situations and red light foods.

Edited by: NANCYPAULINE at: 10/4/2019 (21:36)
NancyPauline
Mountain Time Zone

"In it for the long run."
Walkers, Runners, Joggers, and Gadgeteers Team


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BESTMEICANBE19's Photo BESTMEICANBE19 Posts: 1,219
10/3/19 1:57 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 are

1. Situation: Boredom or Stress

2. Place: Home

3. Person: My husband is a walking "Sweet Tooth".

1. Plan - If bored - Do something. If stressed - Talk to someone, exercise, meditate, hot shower

2. Plan - Keep healthy snacks at home. Get out and do something, walk drive, flower garden

3. Plan - Eat something healthy. Measure, track and eat one serving only.

What did you learn from doing this assignment? I can do this!

Dale
Ocean Springs, MS (Gulf Coast)
Central Time Zone

Striving to be the...Best"ME" That I Can Be !






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YELNOLYLUJ's Photo YELNOLYLUJ Posts: 202
10/2/19 6:46 P

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My triggers are sweets, candy, pies,and cinnamon rolls. And Pepsi!! Sometimes I also grave salty foods, chips, crackers. I will make a grocery list before going to the store and no impulse (junk food) buys. My trigger time is late night. My plan for that is to get to bed by 10:00 pm. My plan for Pepsi for now is to only drink diet I have already started most of theses plans. They have helped some, and I will keep them up. emoticon

Let's Work Together!


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CHRISSYWILSON80's Photo CHRISSYWILSON80 SparkPoints: (94,829)
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10/2/19 9:21 A

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Trigger foods for me tend to be salty snacks, I love things like potato chips. I usually won't say no to an amazing dessert like creme brulee either. lol

Christina - Central Time Zone (CST)

"Only I can change my life, no one can do it for me." - Carol Burnett


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CINCMAC's Photo CINCMAC SparkPoints: (24,634)
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9/30/19 9:35 A

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chips & crackers


Cincmac
Eastern Time Zone
Georgia
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MNABOY's Photo MNABOY Posts: 56,455
9/26/19 11:13 P

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#1 Fried foods
#2 Chocolate
3# Ribeye steak

CST
Rusty
Mississippi River Delta


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KAIMANA927's Photo KAIMANA927 Posts: 2,514
9/26/19 10:04 P

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Ice cream and fresh baked goods!
emoticon emoticon
I've learned to eat just one big tablespoon of ice cream instead of a whole bowl! It's enough to satisfy me. And I just don't bake anymore. If I do, it's such a treat that I'm okay with taking just a little. But since I'm the only one in the house, I have no need to bake.

ML Fall 2019 5% Challenge
Walkers, Runners, Joggers, and Gadgeteers
Maintaining my weight and healing from surgery.
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FRANKIEKNIGHT3's Photo FRANKIEKNIGHT3 SparkPoints: (8,153)
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9/26/19 8:11 A

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My triggers are Ice cream and chips

Plan - replacement habit or behavior-Read, sew, cross word puzzles books

My positive behaviors Purchase smaller bags and single servings If I really have to have them.

New start New me


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GOULDSGRANITE's Photo GOULDSGRANITE Posts: 11,944
9/23/19 7:06 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 are snack food - any food I can eat without a fork.

Plan - replacement habit or behavior Today, I feel like the only thing I need to remember. Dont eat without utensils.


My positive behaviors Carry water when around snack food.

Have you developed habits to help you cope with your triggers?
Yes over the years. Eating regular meals helps. I tend to see food as fuel rather than a comfort anymore. That helps. The presence of snack food remains a trigger. DH keeps his snack food out of sight. That helps. From this assignment I've learned a new strategy I can tell myself. "No eating without a fork." emoticon

Fall in love with taking care of yourself. Mind. Body. Spirit.

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LEGENDIS's Photo LEGENDIS SparkPoints: (100,630)
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9/23/19 5:24 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 Bad shifts at work. I tend to want to eat a lot of pasta after them or fast food
Also trigger foods are green olives and pretzels

Plan replacement habit or behavior - I eat 1 or 2 or sometimes even 3 rice cakes to keep from eating platefuls of pasta. It's a lot less calories.

My positive behaviors I make sure I drive straight home from bad shift at work and I never buy green olives and pretzels because there is no stopping me once I start

Have you developed habits to help you cope with your triggers? Listed above

What did you learn from doing this assignment? My triggers haven't changed over the years. Just keep doing what I am doing

Anything else to add? No


Deb
Eastern Standard Time

X-Weighted #22-Wild Wolves
2019 Fall 5% Challenge-Starfish
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BREN1198's Photo BREN1198 SparkPoints: (6,378)
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9/23/19 1:56 P

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My triggers are:
1) Going to the movies. I LOVE movie nachos.
2) Going out to dinner. I always think to myself “we don’t do this often and I deserve to relax and treat myself”
3) After dinner snacking. I always crave something, usually salty, to munch on after dinner.
4) When I’m upset or had a bad day. I justify it by saying “I’m already so upset, I’m not gonna stress myself out more by denying myself.”

Plan - replacement habit or behavior
1) Bring my own snack to the movies. Whether it’s some grapes, some home popped popcorn, or something else. I will bring my own healthy snack to munch on.
2) Going out to dinner, I will go to the restaurants website and plan my meal ahead of time. I will also change the way I think about dining out...”I deserve to be happy and healthy, so I will make good choices at dinner.”
3) I will brush my teeth right after dinner to discourage eating. I will replace after dinner snacking with a cup of chamomile or peppermint tea, and I will crochet so that my hands are too busy to eat!
4) When I’ve had a bad day or I’m in a funk, I will replace eating with self care. Journaling, taking a relaxing bath, reading, listening to an uplifting podcast, going for a walk, connecting with a friend, are all good options.



~Brenda~

**Improvement, not perfection!**

PST - Washington State


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MARYPHONE's Photo MARYPHONE Posts: 2,650
9/23/19 11:24 A

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Summary

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

My triggers are lol usually with my husband-i do much better alone or just with my girls. Usually we are out walking and we stop for a slice of pizza-the other day it was pizza and candy-which turned out ok because i just had a tiny lunch after-but yeah pizza or sweets with him.
Also stress eating-after/during homework with my girls. I used to just grab junk and not care how i felt.
Parties-would come hungry and just get whatever felt good.

Plan - replacement habit or behavior - well I started switching my soda with water-and now if I know I'm walking with him I will eat a smaller meal before or after
homework stress eating-i will stay out of the kitchen or eat a pickle and drink some water...if it's real hunger I will make popcorn.
Parties-I try to be one of the last to grab food so i don't go back for more-this time i avoided the fried stuff and got a lot of just apples just up - i avoided the caramel

My positive behaviors tracking after i eat...distract myself-avoid the kitchen.

I've learned to look at calories before i say yes-and to think before eating-to not just match him chip for chip.

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


Mary
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MAWMAW101's Photo MAWMAW101 Posts: 12,109
9/23/19 9:05 A

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I make every effort to not bring trigger foods home.
If I really want chips or French fries, occasionally I eat them with a meal while out.


Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,751
9/22/19 11:14 A

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Salty foods. Dark chocolate PLUS Snickers!! Carbs, carbs, carbs.

Babs
SW Illinois - CST


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THETROUT's Photo THETROUT Posts: 1,556
9/22/19 8:19 A

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I could write a thick book on this. Any processed carbs. Especially something sweet with a little salt. Cookies. Chips. Ice cream.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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DIANEDOESSMILES's Photo DIANEDOESSMILES Posts: 28,399
9/21/19 11:12 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 are anything made with flour in a junk food category, chips, ice cream

Plan - replacement habit or behavior Not bring them into the house as much (Had an ice cream social 2 weeks ago, and YO!! They LEFT everything here!! YO!)

My positive behaviors I have a TOTAL WEAKNESS when it comes to pastries especially WHOOPIE PIES!! So now when I walk into the grocery store, I just AVOID that section completely!!!

Have you developed habits to help you cope with your triggers? The above ,,, don't go near where it's sold, don't get to think about it,, don't think about it,,,, don't have it.



What did you learn from doing this assignment?

oh I KNOW during the break, and yes, life had gotten so unreal hard during the Summer Challenge with my car and 3 types of sicknesses,,,, I got OUT OF CONTROL.

Anything else to add?

TY





Diane
EDT - Greater Portland Area in Maine
AWESOME A's as the CL 5% Challenge
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I get to CHOOSE My HARD!! Hard to watch what I eat? Or Hard to walk, breathe etc. It's MY CHOICE! I Choose my HARD to be happy and fulfilled by not filling myself UP with food


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MARDEG918's Photo MARDEG918 Posts: 4,951
9/21/19 10:08 P

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my triggers are sweets- candy and cookies, etc. When I am stressed, I will search through the cabinets to find them. I know that I do this, so I try not to have them in the house. I had a nice surprise recently when my husband brought home some candy corn (which he knows I love). I found that I could grab a handful and then stop. The taste was enough for me. I guess retirement does make you less stressful.(lol)

Maria
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LITTLEGUYSMOM1's Photo LITTLEGUYSMOM1 Posts: 12,474
9/21/19 7:07 P

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My triggers are I usually crave carbs like donuts, bagels, pastries in the morning around 10ish.
Later in the afternoon it's things like chips. I try to have quiet time with my coffee and that's when I want "second breakfast."

Plan - replacement habit or behavior - I need to work on limiting my eating to meal times, not smaller meals all day. When I feel a craving, I'll reach for my water, if I'm still hungry - a piece of fruit or carrots/veggie.


My positive behaviors I usually drink 32oz of water during/after my morning workout.


Tina
Team Co-Leader Christian Women with Depression (CWWD)

5% Challenge - Starfish team
North Carolina - Eastern Time Zone

Be still and know that I am God...
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CROUCHINGFLEA's Photo CROUCHINGFLEA SparkPoints: (114,324)
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9/21/19 3:25 P

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I did mine in a blog:
www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
620500


~ Karri
-2019 Fall 5% Challenge!! Starfish Team!!
"I am full of mistakes and imperfections and therefore I am real." - Shaun Hick
"Fear doesn't have to control you. It is okay to be afraid, but it is not okay not to try" - Ruth Soukup


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CKOUDSI617's Photo CKOUDSI617 Posts: 752
9/21/19 1:26 P

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I don't go much for sweets - for me it's more savory, salty, spicy.

Trigger foods tend to be any kind of cheese or cheese-based food (like most pizza), peanut butter (no sugar or salt added), crunchy, savory, "fake food" snacks (which I no longer buy or consume) - like Doritos, for example.

BUT--The biggest trigger for me of all is ALCOHOL. I simply cannot have it, even though it's the only "sweet" I used to reach for. Due to my lack of an "OFF" button, it is 100% off my list from this day forward!

My replacement for peanut butter is PB2 powder and Orgain Organic Protein Peanut Butter flavored protein powder. I can make peanut butter smoothies, peanut butter Greek yogurt, etc. You can even mix it with water to make a lighter, peanut butter-flavored snack and eat it with celery, etc.

Positive behaviors? I am trying to learn how to be my own best friend. It's not what I'm used to, but I definitely need to take better care of myself and stop as much negativity as I can.

I'm also undergoing efforts to clean and declutter, because I find it is very helpful in giving me peace of mind, confidence and a better sense of self-worth, which I really need to work on.

Have a great weekend!



Edited by: CKOUDSI617 at: 9/21/2019 (13:28)
We CAN do this; so let's GO!


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SKMINNY's Photo SKMINNY Posts: 1,851
9/21/19 10:05 A

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Trigger foods and situations

work: those people drive me to eat(drink)
husband illness(things i can't fix or heal)

chips, pizza, oreo's , pudding cups...

these aren't on my list any more..
hubby gets them for him... omg they are in the house!!!

my plan is if he is eating those things i get up and go outside to take the dog for a walk. don't be lazy and cave in!

have humus and veggie sticks for those occasions its raining
drink water
slow down when eating(20 min meals)

u have came this far don't give up!



Fall 5%
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HEALTHYANDFIT27's Photo HEALTHYANDFIT27 Posts: 16,323
9/21/19 9:17 A

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List trigger situations, where you are, who you are with and foods (red light0 that trigger your overconsumption of calories

My triggers are:
1. I overeat in response to a situation that impacts me in a negative way. Many of these situations are related to work and family.

2. Certain foods impact me by increasing the cravings to eat more junk: Cheese It crackers. I eat these and can not stop and then I just want to consume all kinds of junk.

3. I have difficult at restaurants with all you can eat buffets. I associate restaurants with eating food that I would not typically eat on a regular basis (like french fries and nachos).

4. I love cookies, cakes, chocolate bars, and ice cream. Eating these foods in moderation and as an occasional treat is a struggle for me.

Sometimes I am alone when I binge on sweets and junk. At a restaurant, I am with friends and family.

Plan
1 Fill up on healthy foods. I know from tracking I feel my best with 90 grams of protein a day. Stay at the lower end of the carb range, and consume healthy fats like nuts and olive oil. I love fruits and vegetables. I have to watch my fiber consumption. I have a history of diverticulitis.

2. Eat three satisfying meals a day, breakfast, lunch, and dinner.

3. Drink water. Reach for water first before eating more food at meals, like going for seconds.

4. Move. Physical activity decreases my cravings for junk, increases those feel-good endorphins, and helps with an overall healthy mindset.

5. Do not bring red-light foods into the house. Go out for a controlled portion or only bring a controlled portion into the house.

6. Remember how I feel when I eat healthy food and contrast this feeling when I binge on junk.

My positive behaviors
1. Eat three meals a day. No snacks.
2. Exercise daily.
3. Slow down at meals: listen to my hunger signals.
4. Drink at glasses of water a day.
5. Bring healthy lunch to work.

What I learned from doing this assignment: Portion control is a challenge for me. I do somethings well.




Edited by: HEALTHYANDFIT27 at: 9/21/2019 (09:19)
Eastern Standard Time
East Coast, United States

Patti


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NANALULU2's Photo NANALULU2 Posts: 156
9/21/19 8:48 A

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

1- I do not have so called Triggers
2- When I am stressed I do not eat and that can go for 2 or so days - my doctor stated that my body is starving and is storing the food
3- I am very bad in hydration so my doctor stated I can increase me water intake with mixing 1/2 water with G2, it helps my water intake has increased for the past month up 2 32oz a day
4- I have a job in an office in a call center and do not get to walk around. So I know I need to move around more which will help with losing weight
5 - I also have stomach issues, hiatal hernia, ulcer, high cholesterol, gout. All have certain meal plans to stick to and what I can have with one I can not have with the other. So this makes it very difficult to pick and choose good health meals.I am working through this. Went to a nutritionist and she did not help at all.
6- so if I feel like having a little treat I will.

Motto of my story is I am working on moving more and I should see results soon

But if anyone has suggestions feel free to either post it on my Sparks page or here emoticon

Ask Believe and Receive


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FUNLOVEN's Photo FUNLOVEN Posts: 2,491
9/21/19 4:42 A

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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 are

1. Social situations are my biggest problem because I can't seem to say No to anyone when it comes to food they are offering (not restaurant meals where I am picking my own food, but homes of my friends where food is offered or made just for me).

2. Buffets or Pot Lucks when there are too many choices is also difficult for me.

3. Foods with a salty/sweet combination or appetizer offerings.

4. Alcoholic drinks seem to wake up the Hunger Beast in me.

Plan - replacement habit or behavior - I really try to avoid these things or control them which is not always successful. One pass through the buffet/pot luck. Protein rich foods in place of sweets or carbs. Water - Water - Water

My positive behaviors Working to increase my resistance.

What did you learn from doing this assignment? Good things to think about!


Sue

Michigan - EST

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


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BEVPRESLEY's Photo BEVPRESLEY Posts: 20,312
9/21/19 12:00 A

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My triggers are nuts (especially pistachio) and carbs. I never met a cracker I didn't like. And they are so easy to just grab a few as I pass by

My plan is to not buy them. If I don't buy them, I can't eat them.

My positive behaviors are to keep myself busy and distracted, drink water and wait it out, or brush my teeth.



beverly, Central time zone

One Day at a Time:
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2) organize something in my home
3) fruit or veggie with each meal
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RAVENSKIE33's Photo RAVENSKIE33 SparkPoints: (13,246)
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9/20/19 4:20 P

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My red light foods are ALL sweets! ALL comfort foods!! Anything especially I can get from Kwik Trip, or grocery store, Fresh bakery, oh my am I in trouble. For me it's usually when my depression kicks in really bad, or there's a family occasion and someone brought a favorite that they make really good that I just can't resist. Convenience definitely makes it easier, my hubby will bring home left over bars and desserts all the time. Just this last week I told him he had to stop, I can't do it anymore. He brings this stuff home I can't resist, especially when my depression is as bad as it has been lately. So we agreed, he can no longer bring home sweets from work, we don't buy anymore sweets from the bakery, etc. As for replacement behavior, I'm still working on that one. I've just been trying to stay active, and busy. My family is going through a lot right now, I figure if I focus on them and everything else, maybe I won't focus on the fact I want food. That and I went out and bought a lot of fruit, sweet fruits berries, mangoes, etc. and yogurt so hopefully a parfait will go over better than a apple tart or peanut butter chocolate bar. Lol I'm still working on developing other habits, but I guess after this assignment now I know what I need to work on.

Edited by: RAVENSKIE33 at: 9/20/2019 (16:34)
Ravenskie
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HEALTHYGRAMMY13's Photo HEALTHYGRAMMY13 Posts: 783
9/20/19 4:05 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 are pizza, anything salty as an evening snack

Plan - replacement habit or behavior : I am trying to not sit and eat salty snacks at night. If I really need something I am learning to portion it out and when its gone, its gone. I am also learning to just not buy salty snacks or pizza

My positive behaviors eat healthy fruits and vegetables
Make a cup of tea and slowly sip it also works
Brush my teeth after dinner, so I dont want to eat again
Find something to take my mind off snacking

Have you developed habits to help you cope with your triggers? What did you learn from doing this assignment? Anything else to add? Ive got some good ideas to try from there post here


Marge
Central Time

Only I can make it happen


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-SPIRITSEEKER2-'s Photo -SPIRITSEEKER2- Posts: 30,447
9/20/19 3:36 P

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Triggers are carbs- sweet & salty
Sources are food banks... hard to say no to free.. 90% of the time I can pass them up - but if I crack and get something - I eat a small piece and toss the rest - they are good at having a ton of breads & sweets . 1 I go to they just give you the foods- you don't pick - so if neighbor is home I go thru and haul all the crap foods over there.. ( well it is crap for my body )
I am a stress eater - and high anxiety person, chips are the hardest to say no to and over eat
not a snacker unless it is in the house , and I live by my self - thankfully - keto woe - not really hungry .. but BS & weight are not going down - the 1st surgery for diverticulitis changed my chemistry and the meds for diabetes did not work - so have been going by the foods- low carb under 20 ... and it is not working either
back trying byetta again - hope it helps

Fluffy in SC
2019 5% fall challenge
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KATIE5668's Photo KATIE5668 Posts: 10,542
9/20/19 2:50 P

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My triggers are Salty, Sharp, Chocolate

Plan - replacement habit or behavior
1- incorporate Wheat Thins with guacamole in my daily snack plan
2-Keep veggie slices or sticks chopped up at all times. (love celery and PB)
3-Drink an 8 oz glass of water ...wait..then if still seeking only allow half of a serving of snack.
I know if I deny...sooner or later I will cave. and that is not acceptable!

My positive behaviors
Eating more veggies
Keeping stuff to make veggie smoothies on hand
Taking a walk before eating..hungry or bored...gives me a chance to sort out the answer.
Planning my eating..getting it entered into the tracker. Easier to go back and adjust than to try to remember every BBT at the end of the day! emoticon

Katie5668

Spirited Under Dawgs -Fall2019 5% Challenge
ML on Spirited Under Dawgs
Emerald Gems -ABS-olutely Awesome Autumn- Fall 2019 -BLC
public url:
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Mountain Standard Time
you only lose when you don't get back up!
We all stumble and fall, it is how you deal with it that matters!
Namaste



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ANYVAR54's Photo ANYVAR54 SparkPoints: (174,748)
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9/20/19 1:13 P

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Chips are a trigger food and I do no buy them anymore.

Chocolate is a trigger. I have switched to dark chocolate and get at Aldi these tiny squares which one seems to be enough and 5 is a serving.

I still eat crackers, but limit to a serving and am able to control.

I like a good burger now and then, but can choose salmon instead, and the restaurant we go to most offer broccoli instead of fries. I no longer like fries.

Working on eating more fruits and vegetables throughout the day.

Ravyna
Central time zone - North Texas
Sparkversary 6/15/2011

2019 Spring 5% Challenge ~ Cloverleaf
2019 summer 5% Challenge ~ Cloverleaf
2019 fall 5% challenge ~ Shooting Star


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MISS_STELLA1's Photo MISS_STELLA1 SparkPoints: (53,859)
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9/20/19 12:40 P

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Trigger Foods. Huh!! My one trigger food is CHEESE!!! Any kind of cheese, cheddar, Mozzarella, Brie, you name it and I love it. I've just realized that I have to add a second trigger food to this list. The second trigger food for me is any kind of sausage. Breakfast links or Bratwurst as long as it looks like a sausage I'm in trouble.

The way that I have learned to deal with this is to only buy it occasionally and in bags where the cheese is already shredded so that I can measure out the correct amount. As for the second trigger food, sausages, I just don't buy them anymore. It doesn't stop me from drooling over them in the market but they rarely make it into my basket.

If I buy a block of cheese then before I know it I have managed to eat the whole thing.

I'm not a candy or chip person thankfully but if they made a cheese flavoured candy I would be toast (with cheese on it naturally)

Edited by: MISS_STELLA1 at: 9/20/2019 (14:07)
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AFERRARI's Photo AFERRARI Posts: 67,981
9/20/19 12:25 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 are chocolate and candy

Plan - replacement habit or behavior - to allow myself one ounce of chocolate per day

My positive behaviors staying away from the triggers by reaching for fruit

Have you developed habits to help you cope with your triggers? What did you learn from doing this assignment? Anything else to add? I like this one as it reminds me to watch for my triggers

Angela

2019 Fall 5% Challenge Community

Coquitlam, BC, Canada
Pacific Time Zone









TANYA602's Photo TANYA602 Posts: 1,480
9/20/19 12:21 P

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We don't really eat outside of meal time and so I don't have triggers due to boredom or wanting to just snack. When I was at my heaviest it was because I just.wanted.to.eat. ALL the time. And when I was teaching I had snacks around. Now that I am retired and at home, we don't snack or have little bites/candy around.

Tanya
Sequim, WA

"Somebody said they saw me, swinging the world by the tail
Bouncing over a white cloud, killing the blues."
Robert Plant/Allison Krauss


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SILVERWITCH59's Photo SILVERWITCH59 SparkPoints: (395,102)
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9/20/19 12:10 P

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I am thankful I am not effected with any of these food

Just Breathe
Arlene

Mountain Time Zone


Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow.
Mary Anne Radmacher



There's always a lot to be thankful for if you take time to look for it. For example, I am sitting here thinking how nice it is that wrinkles don't hurt.



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KALISWALKER's Photo KALISWALKER Posts: 23,047
9/20/19 11:20 A

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I understand how you feel. I have learned to say it looks so good, maybe I'll have some of that later.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


 current weight: 190.6 
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OHANAMAMA's Photo OHANAMAMA Posts: 27,772
9/20/19 11:06 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. - I reckon pot lucks, where folks want you to try this or that and you don't want to be rude. Family gatherings... kinda the same thing. Stressful situations.

My triggers are I tend to overeat carbs... pasta was a biggie for me so I've not had pasta in several years.

Plan - replacement habit or behavior - stopped eating it. period.

My positive behaviors Remember that if someone thinks me rude or unsocial because I won't eat something is on THEM. It seems ok for folks to say, I don't like that, but not so much as, no thanks, I don't want that. They can get over it and I can go on with losing weight. Ha.

Have you developed habits to help you cope with your triggers? - Yeah... stopped caring what anyone thinks. I do what I do for health.

What did you learn from doing this assignment? I kinda finally said "out loud" what I've been feeling lately, and I reckon that's good, to put it into words. (We had a pot luck not too long ago and some people are food pushers and I feel like I stepped on some toes. Also, sometimes they don't seem too friendly lately and that's on them, too. Yes, I am a weirdo and I have (compared to mainstream southerners) weird eating habits. I embrace my weird. Fully.

Anything else to add?- Nah. I feel I've rambled enough.

Renee, AR, USA, CST ~ Live Aloha! ~
Wheres your will to be weird?
Whatever is good for your soul, do that.
Lose your excuses, find your success.
Your body achieves what your mind believes.
Will what you're eating help or hinder your health?


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KALISWALKER's Photo KALISWALKER Posts: 23,047
9/20/19 10:48 A

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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 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 dont even want to think about how many calories you just consumed! You tell yourself, I know better, why did I do? I wont 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 eat safely without losing control and eating 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 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 its baby steps to get you started or moderation. Dont 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 several times, I identified my problem foods. My Red Light Foods - appetizers, desserts, chips, and crackers of any kind. For 3.5 years I have not eaten chips and crackers. Also, I have not eaten in movie theaters for 3.5 years. I will try harder with the other red light foods. For 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 overconsumption 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

www.sparkpeople.com/myspark/team_mes
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geboard.asp?board=34300x71248


Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71248


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