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AURA18's Photo AURA18 Posts: 12,679
1/8/21 12:48 P

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Forgot You Were on a Diet? by Linda Spangle u.nu/3n6s
emoticon Linda this is a good article

emoticon Create a new mindset to overcome challenges. emoticon
Going through the first 100 Days on this team gave me ideas to overcome evening eating.
Tv --- my biggest trigger but I can turn it off. I don't think of food or give-into cravings when I read, write or go for a walk.
emoticon Boost Willpower bit.ly/2ImN8hD bit.ly/1a0HiSb

bit.ly/2KfFpqF

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,497
1/8/21 2:30 A

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That's awesome, Wanda - well done! That's a perfect example of the ways in which we can manage those situations. The temptations are still there when you arrive aren't they - especially, I find, when I see food being delivered to other people's tables!

I also find that the plan/exercise thing works the other way around too - if I exercise, I'm more likely to stick to my diet plan - there's something very powerful about putting on legging and workout gear!

LIVINTODAY's Photo LIVINTODAY Posts: 9,993
1/7/21 9:51 P

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This morning we ate out. I can tell you that, with no exceptions, if someone puts a menu in front of me temptation is all over it. Today though I went online and made my choice, barely glanced at the menu (Ugh, okay I couldn't help but glance at it), pulled my plan back in place and ordered the veggie omelet. YAY me! I didn't give in to pancakes, french toast, potatoes, or grits!

I am still on plan, concentrating on planned, mindful eating.

I also find that when my eating is on plan I am more likely to exercise. It was rainy and windy today so no walk on the beach for me. I went to the exercise room and walked on the treadmill instead.... 2.5 miles which is good for me.

I also find that starting the day on plan helps me to stay on plan all day. If I throw out the plan for breakfast it might not come back into play until the next day. I can do this...No Matter What!

Wanda

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

Eastern Standard Time




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JUNEPA's Photo JUNEPA Posts: 16,332
1/7/21 1:02 P

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

Eating outside my plan because I want to finish up food and not have leftovers
My plan - eating healthy food when I am hungry, stopping when I am full

2. Create a new mindset for protecting yourself from unplanned eating.

Eat enough nutrient-dense planned food so I am not ravenously hungry - that's to avoid eating hyper-palatable, nutrient-empty food that will make me gain weight
Stay mindful, stick to my plan - which is to eat when I am hungry and stop when I am full and eat nutrient-dense, healthy, home-prepared food - but stopping when I am not hungry, not eating more because I don't want left overs

3. Record your success with using this new mindset.

recording success means I have to return, I can't record this before I have tried it

review after first post

I am not alone in that days that have different events than the usual can cause habits to be disrupted. I am susceptible to not responding well to changes.

I have been trying to do what worked in the past, but in fact, nothing worked to the degree that I reached goal weight and stayed there, which is why I keep looking, trying new things. '
Last year I tried an intermittent fasting plan of 3 days a week fasting with the hope that I could reach goal weight by creating a calorie deficit that would result in weight loss, reaching goal weight, and when I got to goal weight, eating at calorie maintenance to stay at that weight. I was hoping by pure will power to get to goal weight and then to maintain goal weight. It didn't work. I felt really good mentally, but I did feel more fatigue and noticed on fast days, I barely moved more than I had to just to get through the day. I did think the intermittent fasting plan was extreme, but just wanted to use it to get to goal weight. My new plan seems very balanced. It will take longer to get to goal weight, but I will not have to use calculated calorie deficits to get there. If it works, we shall see, it takes longer than other ways to lose weight, but looks to be like a permanent way. I will try to use my body's natural weight-regulation dynamics to get to goal body weight. I found this blog to be a good explanation

www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
726965


Edited by: JUNEPA at: 1/7/2021 (13:49)
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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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
1/7/21 11:36 A

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WILLPOWER!

So far I have had good willpower until last night. At dinner I took second helpings of Coleslaw and Tater Tots. I also noticed that I ate rather quickly. We are developing a new habit of eating dinner in our beautiful dining room and not having TV noise in the background. I had suggested this to DH at the start of December (thinking it would be beneficial to apply some SP lessons) and DH was agreeable. We have really enjoyed it. So I'm not sure what went wrong, but I'm thinking it might have something to do with all of the political turmoil that took place yesterday in our country. When I hear/see things like yesterday's incident it makes me just plain ashamed to say I am an American. On a good note. I was craving something sweet after dinner and I used my willpower to resist!

It was a couple years ago through Bright Line Eating and Susan Thompson that I finally understood about Willpower and it is the same understanding that Gill wrote about in her email - we all have it (apparently about 15 minutes worth) and it gets depleted as the day goes on unless we do something to refill our reserve.

I am getting better at creating a mindset AND plans for managing to deal with temptations.

1. This weekend DH will be very close to a restaurant that IMHO has the best Buffalo Hot Wings in the world! When we are in this area it has been our habit to have dinner at this restaurant. I am so sick of cooking at home that this restaurant keeps circling through my head like a darn vulture waiting to pounce. In other words, having DH pick up a take-out order).

2. I have been doing so well in following my plan and sticking to my intentions that I do not want to give in to this temptation. I can't even begin to imagine the kazillion calories that would be involved. Today we will be stopping at the grocery store and I am devising our meal plans for this weekend. Hopefully the store will have the ingredients we need.

emoticon

Sue

Michigan - EST

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


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PAULALALALA's Photo PAULALALALA Posts: 28,465
1/7/21 10:30 A

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Places I might face a food temptation TODAY.....
I might be getting together with my son to shop at a new Asian supermarket he visited the other day. It's not so much the items I might buy there as it's not in my normal schedule. He might also stay for dinner, and that as well disrupts my usual routine.

Create a new mindset for protecting myself from unplanned eating.
Exercise is not negotiable. Tracking is not negotiable.

I will record my success with using this new mindset in my daily list/journal.


Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
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CHANGING-TURTLE's Photo CHANGING-TURTLE Posts: 36,774
1/7/21 8:35 A

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I will be talking to myself today to remind me to stay on plan. I will be tempted when out as I am going to Subway. I use to get cookies there with my meal not today I will say no thank you and stick to what I plan to eat, my six inch sub and small bag chips.

Kathryn, Sacramento, CA
Pacific time,
I am doing the best I can that will have to be enough
((Hugs))





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THETROUT's Photo THETROUT Posts: 2,232
1/7/21 8:12 A

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Day 5 - No willpower

(1) think about places where you'll face a food temptation TODAY-
Well, today should be easy. I find that my work days (Tuesday/Thursday) are easier than my at home days. So, I will talk about at home - My downfall times at home are when I'm not working on my structured activities. Currently, my college son is at home, so there are some tempting foods here that I don't always have. Tomorrow, I need to work on my home tasks and then plan time for relaxing with tea and a phone call to a friend or a book.

(2) create a new mindset for protecting yourself from unplanned eating
My mindset: The tempting food is currently there. Let's choose to leave it and keep focused on the greater goal of getting to a healthy weight.

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,497
1/7/21 4:29 A

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One of my food trigger events today will be going out grocery shopping, with the masks and hand-sanitiser, and the cold, cold weather.

I'm planning to (1) eat before I go out and (2) 'reward' myself with a hot chocolate when I get home - then sit with a magazine and RELAX; this creates a kind of soft STOP moment when the eating triggers subside.

I'll come back and record how that worked for me

Later: It worked well, and when I got home I didn't want/need hot chocolate, but I did make a nice cup of coffee and sat down with my magazine. I found myself checking my phone news feed - then remembered I was supposed to be relaxing, and put it down!

Edited by: SWEETENUFGILL at: 1/7/2021 (10:06)
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,497
1/12/20 8:46 A

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This is good to know - I talk to myself a lot!

The people I support, who have learning disabilities, talk to themselves in the third-person a lot - sometimes it sounds like pure fantasy, sometimes it is the 'telling off' kind of thing. But, yes, I silently talk to myself a lot - especially around food choices.

AURA18's Photo AURA18 Posts: 12,679
1/12/20 7:20 A

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emoticon for new ideas, I'm going to try it, seems easy like deep breathing
I found another article -
"Silent Third Person Self-Talk Facilitates Emotion Regulation
Try using your own name during inner dialogues. u.nu/v4q5 "

Edited by: AURA18 at: 1/12/2020 (07:41)
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PAULALALALA's Photo PAULALALALA Posts: 28,465
1/11/20 8:14 P

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Usually my food temptations come in the evenings after I've been "good' all day.

This evening temptation is all on me. At some point a switch flips that goes from motivated to stick with the plan to "I don't care, I'm already good enough". I read somewhere that talking to yourself in the third person can sometimes distance you from the situation and help you look at it more clearly. I've not really tried this, but think it might be interesting when I want to have that extra treat to say to myself "Paula has done well staying on track today and has paid careful attention to all the nutrients, and is not hungry at all -- but now she is thinking about those mixed nuts. She will enjoy them while she is eating them, but will feel much better tomorrow morning if she doesn't." emoticon -- seems like a small thing, but might be worth a try.

Here's an article I found just now googling the 3rd person concept. I don't know where I read it originally,

www.sciencedaily.com/releases
/2017/07/
170726102906.htm


Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
s.asp


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AURA18's Photo AURA18 Posts: 12,679
1/11/20 3:29 P

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Day 5 No willpower- Create a new mindset for protecting yourself from unplanned eating.
Evening eating with TV on ~ Switch ~ turn off - sit at table
"Stay present, remember your goals." ~ Linda
Eat when hungry * stop slightly full and wait 20 min (breath & sip water)
fitlife.tv/5-ways-to-create-a-new-mi
nd
set_original/mindset/

emoticon “I truly believe in positive synergy, that your positive mindset gives you a more hopeful outlook, and belief that you can do something great means you will do something great.” - Russell Wilson
emoticon “It’s not what you look at that matters, it’s what you see.”— H. Thoreau
emoticon “Optimism is the one quality more associated with success and happiness than any other.”— Brian Tracy
emoticon “A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results.” — Wade Boggs mindful.org/6-ways-practice-mindful-
ea
ting/


Edited by: AURA18 at: 1/12/2020 (00:03)
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THETROUT's Photo THETROUT Posts: 2,232
1/11/20 10:02 A

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Day 5 - No willpower

1. Think about places where you’ll face a food temptation today.
My greatest temptation is little bites between meals which turn into lots of calories.
Tomorrow I'm going to visit a Sunday school class at a church I don't usually go to in order to hear about a friend's mission trip.
2. Create a new mindset for protecting yourself from unplanned eating.

Whatever it is, it's either not that good, or it can wait until meal time.
At the Sunday school class, I need to have had a good breakfast before leaving home, and stick with coffee or tea there.

3. Record your success with using this new mindset.

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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JUNEPA's Photo JUNEPA Posts: 16,332
1/11/20 4:31 A

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Day 5 - No Willpower

" Will-power, we now know, is a very over-rated skill. Habit management is far, far more reliable. "
Yes, for sure.

This year is a year to enjoy rituals - habits that carry me along and don't exhaust my limited willpower.

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

I am short on fresh vegetables this week, I will go to the freezer rather than eat too many carbs.

2. Create a new mindset for protecting yourself from unplanned eating.

Stick to the plan, my rituals, my habits.

3. Record your success with using this new mindset.

It's not new, I am reinforcing what works, making it more of a default habit than making decisions all the time. I don't want to be always changing my strategy, I want to find what works and stick to doing it consistently. “I know what to do, I just don’t do it.” I want to just do it.





Edited by: JUNEPA at: 1/11/2020 (19:02)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,497
1/11/20 2:12 A

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Those are two wonderful examples of the power of these lessons. Well done! Gosh, I bet you feel good about sticking to your plans whilst with friends.

I just read a book (ebook) by Dr Khandee Ahnaimugan called Losing Weight After 40 (without diet or deprivation); it's exactly the same content as Linda's books in terms of behavioural changes and techniques to manage food. He talks about how the hardest job is 'after the diet' in maintaining a healthy weight for life - and that EVERY woman over 40 who is maintaining a healthy weight is being CAREFUL about what/how they eat. ie, the ones who encourage you to eat off-plan are usually not slim.

We are creating a new-norm for eating here - it feels lonely at times - but we want to be in the percentage of people in the western world who are not dealing with overweight and obesity.

emoticon
PS the book came to my attention via another Sparker's blog

LIVINTODAY's Photo LIVINTODAY Posts: 9,993
1/10/20 9:00 P

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Places where I faced food temptation today:
In the coffee shop where I met a friend for lunch - I planned my order ahead emoticon
At another friend's house for dinner - no seconds and passed on ice cream emoticon

The old mindset would have been - well, this is probably a lost day

The new mindset is I'm protecting my plan, how can I do that?

Wanda

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

Eastern Standard Time




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OHMEMEME Posts: 1,164
1/10/20 8:44 P

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Places where I'll face food temptation today:
- in the evening when babysitting, trying to feed 3 kids and myself
- evening snack


New mindset
- I can hold off and eat after they are done so I can sit and enjoy my food
- I can choose to have a the rest of my fruit allowance topped with filling Greek yogurt.






A decision made about how much to weigh is a decision made on how to live.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,497
1/10/20 1:23 P

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Places where I'll face food temptation today:
- at the cafe in the morning
- at the women's meeting this afternoon
- this evening at home

New mindset
- I don't do random eating
- I really want to stick to my plan

Success
- at the cafe I had a flat white with oat milk. I looked at the cakes but could find no reason to have any
- at the meeting I just looked at the biscuits and thought "these are my danger foods and I don't want to eat them"
- this evening, after dinner, I made a decaff coffee with some rum flavouring in it - so it seemed special

Edited by: SWEETENUFGILL at: 1/11/2020 (10:18)
MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (83,495)
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1/10/20 11:11 A

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I have just finished reading Bright Line Eating. The bright lines are actually NO sugar or flour of any kind because they are addicting. The example given of the lady who ate donuts and then more and more is a good one. For me if I have 1 bite of ice cream I want more ice cream.
Not my food is a great mindset!
Also planning my meals is helpful.
My hardest time to resist is when stressed or at a birthday party.
.i have the flu so can’t thinkstrategy right now.

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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OHANAMAMA's Photo OHANAMAMA Posts: 29,458
1/10/20 10:06 A

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Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch.

Today

• Think about places where you’ll face a food temptation today.
at home after work and on through the evening
• Create a new mindset for protecting yourself from unplanned eating.
I will think on this.
• Record your success with using this new mindset.

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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
1/10/20 8:16 A

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DAY #5 - NO WILLPOWER

In Round 1 I was really struggling right from the get-go and was very discouraged. In Round 2 last year I had a better understanding of willpower and did much better with it. I think that what I have learned from two professionals this past year is worth repeating:

WE ALL HAVE WILLPOWER! ! !

Really? That was news to me. I thought it was something a person acquired, but that is not so. We all have the same willpower reserve, but it is quickly used up by the amount of stress we have in our lives and the amount of choices we are faced with. The theory says that we need to stop periodically to recover, to nurture ourselves, to refill our willpower buckets. If we don't do that, we run out of willpower and that is when we crash and cave. This has been a very powerful lesson for me!

The other thing that is sinking into my brain more and more is a Beck lesson. Although I can't remember all of the exact details right now, it has to do with the effect on your brain when you "give in" to temptations. This theory explains what happens in our brains when we give our brains permission. So the take-away is to tell yourself "YOU DO NOT HAVE PERMISSION TO EAT THAT FOOD!"

Where will I face my next food challenge? At my Garden Club meeting next Monday. This meeting is always a landmine for me and I have rarely been successful at resisting the deserts & seconds. This month is going to be additionally stressful there and I am worried about it.

My mindset will be NO CHOICE! I DO NOT HAVE PERMISSION! ! !

Sue

Michigan - EST

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


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DI_NAMIC's Photo DI_NAMIC Posts: 5,745
1/10/20 8:01 A

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Day 5 - No Willpower

I like "It's always my choice." :)

•. Think about places where you’ll face a food temptation today.
Snack attack time is currently occurring post supper and pre-bedtime. I can blow a perfectly good and healthy-eating day with a 'just one more'...'and another one more' cookie binge.

•. Create a new mindset for protecting yourself from unplanned eating.
I'm likely to be eating at this time because I'm tired, bored or DH is late home. I'm certainly not hungry after supper. First step to deal with the 'sweetness' craving will be a herb tea blend. Second step will be a spot of pampering. I would normally suggest I sew or craft but my back is too sore at present by evening for sitting hunched. Bath, good book, relaxation app.

* Record your success with using this new mindset.
The tea helped. I fell asleep listening to a meditation with my iPad on my chest. DH duly took a photo!!


Edited by: DI_NAMIC at: 1/11/2020 (14:11)
Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
Willing on the 'Wonderful Watermelons'.

'Defeat is a temporary condition. Giving up is what makes it permanent.'



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MAWMAW101's Photo MAWMAW101 Posts: 15,255
1/10/20 5:46 A

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Day #5 No willpower
Today I plan a day at home with lots of things on my to-do list. Unfortunately I sometimes procrastinate so the battle of searching for food “first” to prolong getting things done is always there.

I have the meals for today planned.
I will put supper in the crockpot to avoid changing plans.
Because I didn’t sleep well, as I tackle my to-do list, I will plan for a cat-nap if I need it.

My mindset needs to be that anytime I want to change my day, it is a choice that only I can make. It’s always MY CHOICE!

Phyllis ~~
Indiana - Eastern Time


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AMYBELLES's Photo AMYBELLES Posts: 14,966
3/10/19 6:51 P

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Sorry to be late with this lesson - I was away all day on Friday, and yesterday I wasn’t feeling that well. I did do the lesson prior to today - just needed time to get on SP. I’m so glad to have the weekend to get caught up!

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~**

~The Villages, Florida
amybelles@gmail.com



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PAULALALALA's Photo PAULALALALA Posts: 28,465
3/9/19 5:08 P

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• Think about places where you’ll face a food temptation today.
• Create a new mindset for protecting yourself from unplanned eating.
• Record your success with using this new mindset.

I'm loving it that we can do a bit of catch-up on the weekends, because I missed doing this yesterday. Since yesterday was one of those days that was a little bit of a different routine for me, I will gear my answers to yesterday rather than today.

Yesterday we had nice spring weather, and so I decided that I would go with DH to "music night". He and his friends get together with their musical instruments at a rustic wood shop, and sit in a circle playing music together. There is usually always a group sitting around visiting and listening as well. There is food, and lots of beer drinking etc. In the winter it gets COLD out there, and I hesitate to go because I freeze, and I don't like to put our dogs out in their yard either - even though they do have hay-filled doghouses. I decided ahead of time that I'd eat before we went and take a diet soda to sip on. There were some things like quiche, cornbread, cake there so it was good to be able to say I'd already eaten. DH likes to eat ahead of time too so he can spend his time playing.

This worked well last night. Not saying I'll do the "eat before" trick every time, but it sure is easier to eat what I want to eat, and then have the diet soda in a coozie I feel like I'm fitting in with the other beer drinkers.... emoticon emoticon emoticon

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
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JUNEPA's Photo JUNEPA Posts: 16,332
3/9/19 2:13 P

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Today

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

#1 - being at home - I am always hungrier at home
yesterday I spent the whole day running errands - I left home at 8am and got home at 5pm, I had a chicken wrap and an orange for lunch, and I wasn't hungry all day.

#2 - when I am hosting, I put out generous amounts a food and am more tempted to eat them as well
today my DS and DIL are arriving in the afternoon and staying overnight - and they always bring tasty snacks with them, pastries, chips, beer... good thing I don't like beer

• Create a new mindset for protecting yourself from unplanned eating.

#1 - stick to my plan of eating healthy food with a calorie cap total

#2 - don't get drawn into eating what the young people are eating, they make their choices, I make mine


• Record your success with using this new mindset.

I will report back on Monday

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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MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (83,495)
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Today I was went to a Hockey game and ate there. For lunch I ate light, had a high protein snack, at the game I had a brat with a bun and sauerkraut and beverage to drink. They were cooking and selling mini donuts outside our aisle but I was able to resist,

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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LIVINTODAY's Photo LIVINTODAY Posts: 9,993
3/9/19 12:23 P

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Day 5 No Willpower

This week I have slipped up twice. Was it lack of willpower or did I not even try to resist? The first time was when we went out for breakfast. I ordered a lovely vegetable omelet, no cheese, and a side of potatoes. Usually I say "no bread" but what did I do? I said, "I'll also have a cinnamon roll".....now what was I thinking?? Well I was thinking that I love their cinnamon rolls and I hadn't had a cinnamon roll in over a year.....so what. I could, and should, have resisted and it really wouldn't have been that difficult if I had just paused, taken the time to think, and imagined my "STOP" sign for just a moment.

The second time was less egregious, someone offered me a piece of gooey, yummy candy and I popped it in my mouth with never a thought until I got home and had to log it. That, at least was a lot less calories than a cinnamon roll.

AND...you know I try to stick with No S....well it wasn't an S day either time!

Was it lack of will power...or just mindless eating....or willfulness?
I'm getting back on track! No food temptations today. I'm eating at home and on track!

Donna I love your term "CHOICE POWER"! I'll be thinking about that all day!
Marilyn, the meme's inspire me! Thanks!

Edited by: LIVINTODAY at: 3/9/2019 (12:30)
Wanda

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

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_WARRIOR4LIFE's Photo _WARRIOR4LIFE Posts: 7,928
3/9/19 7:24 A

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Day 5: No Willpower

I LOVE THIS.

Saying you don't have willpower is an EXCUSE.

One thing you must do, above all else, is let go of all your excuses. Excuses is what got you to needing to lose weight in the first place. You have to give all of them up.

It is all mindset. You have to have certain "rules" that you will follow no matter what. One of mine (especially in the work environment) is only eat what I brought with me.

At home, where's there's junk all the time thanks to my husband, it's simply, "That's not mine. If I didn't buy it, I'm not eating it."

If I don't set these rules, I don't succeed.

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NOCALORIES's Photo NOCALORIES Posts: 25,697
3/8/19 9:21 P

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Day 5 No Willpower
Today I started with a plan, but the temptations in the refrigerator got in the way and I ate bread pudding with lemon icing not much, but I did make the choice and I need to make better choices.

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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 3,030
3/8/19 9:01 P

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emoticon DAY #5 emoticon

My Day 5 - No Willpower




If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch.



Most of the time, during the day my willpower is strong because I live my daily life by a regular routine according to a detailed plan and schedule that I keep. There are not a lot of decisions to make. I know the healthy foods I have to choose from and I know the exercises I will do. So, I usually don’t have the kind of willpower draining decisions during the day that Gill wrote about. But, my willpower problem happens in the evening hours so I will focus my attention and thinking on that willpower problem area.





Today’s questions and answers:

• Think about places where you’ll face a food temptation today.
In the evening, the hours after dinner and before bedtime.

• Create a new mindset for protecting yourself from unplanned eating.
Plan a low calorie snack to have with a cup of tea.

• Record your success with using this new mindset.
It’s still the early hours after dinner so I don’t know this answer right now. It’s 8pm now and I don’t go to bed until 11pm.
Update at 1130pm just before bedtime: Yes, I was successful this evening. I had a low calorie granola bar (100 calories) with my tea. Didn’t need extra willpower tonight...just did it!





Why do I eat late in the evening?
Habit? Boredom? Emotions? I ate a good dinner so I know I am not physically hungry.

What are the triggers?
I need to start watching for my behavior patterns and see if I can identify what triggers my eating at night. Some evenings night time eating is not a problem. I need to think more about this.



Some Tips To Avoid Late Night Snacking:
-Eat a satisfying dinner.
-Close your kitchen after dinner.
-Eat fruit.
-Sip and Drink herbal tea.
-Have a low calorie snack
-Brush your teeth.
-Drink some water.
-Call a friend.
-Get moving and do some light exercising.
-Get a better eating and sleeping routine to get to bed earlier.
-Make a better meal and snack plan to follow during the day.
-Deal with stress by using relaxation techniques (breathing exercises, meditation, hot baths, yoga, gentle exercise or stretching).
-Don’t keep junk food in the pantry or refrigerator. Keep it out of the house.
-Try to distract attention away from food to something enjoyable which is a stress reducing activity.











For laughs...


Edited by: YOUNG-AT-HEART at: 3/8/2019 (23:42)
~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The main reason my past diets failed--lack of motivation.


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DSJB9999's Photo DSJB9999 Posts: 7,767
3/8/19 2:35 P

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Day 5 - No Willpower

Every day I try to use my 'Choice Power' that my eating plan recommends rather than Will Power.

Looking at food temptations today my first thought was 'all around me really as no one will be "watching me" as I'm in the house on my own!
My grocery shopping could also be 'challenging' too but I stuck to my lists and didn't purchase any goodies to tempt me or anyone else.
I decided The birthday cake my hubby made was okay and had a small slice.

I had a list of jobs in the house I wanted to do today and did most of them. I re-read my 100 DWL prompts to remind me of the strategies I could use. I have 'stuck to' ignoring other sugary products completely. emoticon emoticon


Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
DI_NAMIC's Photo DI_NAMIC Posts: 5,745
3/8/19 2:00 P

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Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch.

Today ((Done retrospectively)
•. Think about places where you’ll face a food temptation today.
I had an admin/work planning day today. My primary temptation in these circumstances is to glug coffee, which insidiously links with.. "Well, just a couple of cookies....maybe a couple more?"

•. Create a new mindset for protecting yourself from unplanned eating.
Weak spot can be covered by...1. subbing Mint matcha tea for coffees. Mint and sugary stuff don't go together on my palate. 2. Ensuring I have plenty of water to hand in my office.

• Record your success with using this new mindset.
Successful up to mid-afternoon, when DH arrived home early with an egg custard pastry- luckily a single portion. Yep, I ate it.
How I'll deal with this next time is to say I'll save it until I've finished what I'm working on.

Be mindful and plan, plan, plan ahead!

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
Willing on the 'Wonderful Watermelons'.

'Defeat is a temporary condition. Giving up is what makes it permanent.'



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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,591
3/8/19 11:37 A

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Tough one. I agree that the more decisions we have to make the harder it is to make a 'good' one. For me I think it's because I just get worn down and start to take the attitude of "Oh for heavens sakes!! Just do it." That is not a good place to be.

I always have to fall back on planning/preparing - trying to be ready and having healthy choices on hand.

Babs
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BARBARAJ73's Photo BARBARAJ73 Posts: 1,403
3/8/19 11:30 A

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Today's topic - will power - is near and dear to my heart. Like so many others, I have struggled for a lifetime and got to the point where I was really beating myself up over my apparent lack of strength aka will power. I recently came across the same information SWEETENUFGILL shared today (via Susan Pierce Thompson.) Not only did it provide me with a better understanding of will power but it changed my thinking. Simply put, we all have willpower but, as we go through the day, it gets depleted by decision-making, stress, emotions etc. (No wonder we read so much about "miracle mornings" and being our most productive in the a.m.!) Having a plan - including pre-planned meals and preparing foods in advance.. helps remove much of the need to draw on our will power.

Today's temptation: spending the weekend caring for my 96yo mother
My plan: plan meals, shop with a grocery list, bring food with me; meditate/set intentions

Barbara EST
AURA18's Photo AURA18 Posts: 12,679
3/8/19 11:17 A

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Daily Plan:
emoticon

Day 5 No Willpower : I'm learning how to motivate myself.
"Be your own life coach" u.nu/4hd3 Tenacity quotes u.nu/ljtd u.nu/k-dm
"Increase willpower and self-control u.nu/ltqy " (Thanks Gill)

Restrict impulse eating by limiting choices (stick to plan)

1. Food temptations this weekend March 8-10
~ Home Show at convention center (1 mile from home) u.nu/pve3
Bring water and may eat LC samples, then skip lunch and have a lite dinner.
~ Fri - warm 30s - shop before snow storm predicting 7" (2+hrs walking)
~ Sat. is gym day - Aqua Aerobics and ST (always drink water at my gym)
~ Sun. 10-4 I may go twice, plants decorating event will be sold at 3pm.
I do not need to buy anything for my home or stomach
My plan is to buy small plants as "Natural Air Purifier" u.nu/aturalirurifier

2. Create a new mindset for protecting myself from unplanned eating.
"Stay present, remember my goals." ~ Linda
Eat when hungry * stop slightly full and wait 20 min.
Intuitive eating u.nu/-sgj u.nu/j6k1

3. Record your success with using this new mindset.
Planning and monitoring - report back...

"It gives me confidence that I can approach the challenging times without giving in and going back to old patterns." ~Linda u.nu/y0p2
sparkpeople.com/resource/fitness_art
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11 Ways to Get Fit on a Budget

Edited by: AURA18 at: 1/9/2020 (22:25)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
ITS_MY_TURN_NOW's Photo ITS_MY_TURN_NOW Posts: 7,336
3/8/19 10:37 A

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Day 5 - No willpower

Willpower. White knuckling. Forcing myself to stick to the plan. These strategies have not been helpful or successful for me. Realizing that I have a choice, that every choice in front of me is mine to make, is scary. I am very judgmental with myself. For me, the challenge is if I make a not-so-healthy choice, to skip the judgement and shame while moving on to making the next choice a healthy one. Planning out my weekly menu will help to reduce decision fatigue. If I know what I am having for dinner ahead of time, I don't have to decide anything while I am tired and hungry.

1. Think about places where you'll face a food temptation today.

Grocery shopping

2. Create a new mindset for protecting yourself from unplanned eating.

I am going to the store with a list created from my menu plan for the coming week.
I will eat a meal before I go so I will not be hungry.
I will ask myself why I want an item, if it is not already on the list.

3. Record your success with using this new mindset.
I will have to come back and report.

* This is hard to confess. emoticon The best laid plans... I had my supper planned, I had my lists and then my DH came home from work 3 hours early. sigh. We went to the store before supper. The stores were busy, I was tired and hungry and the chips were on sale. Potato chips are my weakness. I have no excuse. We ate almost half a bag on the way home. My stomach felt sick. I beat myself up with lots of negative self talk. We made supper and decided to throw out the rest of the bag. It was a huge relief to throw out the bag! I am moving forward and focusing on making good choices.

Edited by: ITS_MY_TURN_NOW at: 3/9/2019 (08:25)
~ Julee ~
ET - Western NY

“We can evolve while still staying true to who we are. We can honor who we've been and choose who we want to be next."
~ Dr. Who. (Jodie Whittaker)


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3/8/19 10:23 A

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DAY #5 NO WILLPOWER - ROUND 2

Geez, I just read my post from the last round. How depressing! By day 5 I had done nothing but struggle and was ready to throw in the towel.

Not this time emoticon

It sounds like we all resonated with the same phrase from Susan: If you believe you can manage your actions by the choices you make - - - I CHOOSE!

Gill's email this morning delivered the exact same advise that I read in B.L.E. by Susan-Pierce-Thomas. She addressed WILLPOWER so clearly to me that I Finally Got It! It isn't me after all. It is the stress that I face. B.L.E. doesn't even recommend complicating your plan with exercise to start with (unless that is what you are accustomed to) because it is added stress when you are trying to learn a new way of eating.

Food Temptations For Today - None for today. My meals were all pre-planned last night. However, tomorrow we are invited to the home of some friends and I am not clear about what she will be serving (drinks, hotdogs, Mac & Cheese were mentioned). I offered to bring a Fruit Platter.

Protect Myself From Unplanned Eating - I know well enough what I am suppose to eat. I have also had some success in identifying situations that I would find temptingly stressful. I have come up with a technique that is helping me through these situations:

1. Rest with mindfulness & calm before heading out the door; DO BE LATE so you feel rushed.
2. Before you leave the house, write out in index card of the potential temptations and then reframe them into positive statements. Bring the card with you.
3. Retreat to the bathroom as many times as you need to in order to review your card and strengthen your motivation/determination.

I'll have to let you know later how I do at dinner tomorrow.


Sue

Michigan - EST

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


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MISSRUTH's Photo MISSRUTH Posts: 5,280
3/8/19 9:03 A

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When I think about willpower, what comes to mind is white-knuckling it through, no matter what. A long time ago, I had a really bad case of poison ivy. I knew I shouldn't scratch it, but it hurt so bad and was so itchy, it was all I could do to sit, clutching the arms of that chair with my fingernails dug in, to stop myself from scratching at my skin. That's what I think of, when someone says "willpower". And no, I don't want to live that way. I'd prefer to choose and be comfortable with my choice.

Food temptation today -- evening snacking

Mindset to protect myself -- plan my snack in advance, prepare it in advance. After I eat it, brush my teeth.

Ruth in Cookeville, TN Central Time Zone


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


CHAR46SUE's Photo CHAR46SUE Posts: 2,844
3/8/19 8:47 A

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Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch.

Today

• Think about places where you’ll face a food temptation today.
Lunchtime, coworker likes to bring treats to share
• Create a new mindset for protecting yourself from unplanned eating.
I have to remember that those treats are filler not fuel.
• Record your success with using this new mindset.
I ate the snacks, was not on plan today


Edited by: CHAR46SUE at: 3/9/2019 (02:19)
Charlotte
Twin Cities, Minnesota, USA
Central time zone

EL (Extra Leader) on the Spirited Under Dawgs - 5% Challenge
100 days of Weight Loss by Linda Spangle
Pahla B Fitness www.youtube.com/c/PahlaBowers


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MAWMAW101's Photo MAWMAW101 Posts: 15,255
3/8/19 8:30 A

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Day #5 No Willpower
The last time thru this book I worked on all the places where I face food temptations. Actually what I plan today is what matters, day after day.
Today I’ll have lunch with my niece and have already logged what I will order.
Today I’ll keep my plan for getting extra “steps for lent”.

My mindset needs to be that anytime I want to change my day, it is a choice that only I can make. It’s always MY CHOICE!


Phyllis ~~
Indiana - Eastern Time


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CD17473213 Posts: 1,389
3/8/19 8:27 A

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Edited by: CD17473213 at: 3/8/2019 (08:29)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,497
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I think this book is harder in some ways than the original 100 Days book because it asks us to really look at ourselves hard. I'm finding it quite challenging too. Don't despair! Each step we take is a step in the right direction!



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6/27/18 8:42 A

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Day #5 No Willpower

I cannot count the number of times I have told myself this - AFTER the fact when I am lamenting over my poor choices. Yup. Linda reminded me that willpower is an EXCUSE. Willpower is a FLAWED BELIEF. Willpower IS NOT something you either have or don't have. Willpower WILL NOT fix your weight-loss struggles. Willpower is a CHOICE.

Last Wednesday I was so disappointed in my poor eating choices. My lack of willpower despite having a plan. It was my undoing. This is my struggle. I cannot seem to come up with a plan and stick to it. I rapidly descended through all of the days we have covered so far:

Day #1 - I'm so discouraged!.
Day #2 - I didn't do it perfectly.
Day #4 - I lost my focus.
Day #5 - I have no willpower.
Day #3 - I failed. I can't do this.

emoticon

The CHOICE is mine!

Sue

Michigan - EST

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


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LIVINTODAY's Photo LIVINTODAY Posts: 9,993
6/24/18 11:36 A

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Day 5 - No Willpower

This is something I think about several times a week. I sometimes think that I need "won't" power! The power to say I won't give in to temptation; I won't skip my walk; I won't eat something because someone else is eating that. There are a million examples!

Of course I realize that "won't power" would actually mean that I have a lot of willpower but it seems like I need "won't power" in order to exercise my willpower.

I agree with Linda that willpower is not just a talent we are given, something we do or do not have.....we have to create it within ourselves and we do that by rehearsing, planning, being prepared and by being committed to our goals.

* Today my food plan is in place; we are eating all meals at home....that helps a lot- LOL.

*My new mindset is my now old mindset...just have a plan and then have a plan B in case plan A goes south! Work your plans and protect your program.

*I can quite honestly say that the plans have been working quite well the past couple weeks, weight is down and I plan to keep that going.

Edited by: LIVINTODAY at: 6/24/2018 (11:37)
Wanda

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

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6/23/18 7:50 P

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emoticon


Edited by: AURA18 at: 1/8/2021 (12:46)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
DI_NAMIC's Photo DI_NAMIC Posts: 5,745
6/23/18 10:54 A

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Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch.

Today

• Think about places where you’ll face a food temptation today.
Done retrospectively. My temptations were caused by a day out of the home, where I had to travel long distances and where food needed to be bought in service stations. The tendency is to grab sugar-based foods to graze on while driving.

• Create a new mindset for protecting yourself from unplanned eating.
To protect myself from unwise and unplanned eating i will make sure to stop at service stations, where there are outlets selling salad, wholesome sandwiches and fruit. I will choose healthy options.
• Record your success with using this new mindset.
Successful on the road but the only food available at my destination was cake, flapjack and pastries supplied by the host. I chose a small piece of flapjack because it did at least have oats and was slower to breakdown. However this was not ideal. Difficult not to offend when people have baked!

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
Willing on the 'Wonderful Watermelons'.

'Defeat is a temporary condition. Giving up is what makes it permanent.'



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OLDEROWL's Photo OLDEROWL Posts: 2,058
6/23/18 10:15 A

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100 More DWL- Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch.

Today

• Think about places where you’ll face a food temptation today.
• Create a new mindset for protecting yourself from unplanned eating.
• Record your success with using this new mindset.

I can't think of any food temptation I can't handle.
I have mastery of my mind.
If I think a thought, I weigh it against my goals and if moves me from my goals I let it go..




Edited by: OLDEROWL at: 6/23/2018 (10:23)
Eastern Time Zone (Fredericksburg, Virginia) A Starfish in the 5% Wt Loss Community. Please visit my Blog at www.sparkpeople.com/mypage_public_jo
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
6/23/18 9:25 A

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100 More DWL- Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch.

Today

• Think about places where you’ll face a food temptation today.
• Create a new mindset for protecting yourself from unplanned eating.
• Record your success with using this new mindset.

Tonight is our 'date night' where we watch a pre-recorded show while we sit on our love seat and hold hands. I find that very comforting. Where I could face a food temptation is if Hubby decides to have popcorn or chips. If I plan ahead for a snack that fits my calorie allottment then I MIGHT have one, if I choose too and only if I'm truly physically hungry. But it's soon enough after dinner, I shouldn't be hungry. I can recognize what I would be doing is what I now call "chicken behavior".

Studies were done where a first group of chickens had been allowed to eat their fill and were no longer eating. A second group of chickens was released into the first group and started pecking at the food that had been left over. When that happened, the first group of chickens started eating again. That's "chicken behavior".

First, I'm not a chicken. Second, just because someone else is eating in my presence, doesn't mean I need to eat too. Third, I'm eating for fuel, not socialization or emotional comfort.

I PLAN to succeed. I have short-term plans and long-term plans. The way I will be successful is to have an arsenal of skills learned or a toolbox filled with actions that I continue to learn and practice until they become habits.

I can do this! I am worth all the effort I invest in making positive changes for a healthy life. It's not about will power...it's about want power. What do I WANT more? A temporary feeling or a lasting success?

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

My personal story as a blog:
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DSJB9999's Photo DSJB9999 Posts: 7,767
6/23/18 8:49 A

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Day 5 - No Willpower

I was intending to use my 'Choice Power' that my eating plan recommends rather than Will Power this day. Despite my planning a walk with my girl which was lovely and a nice drink
with my Mum and Dad mid morning and my food being mostly planned.

Somehow my intentions got a bit crazy today and I must try harder next time. I didn't keep writing in my diary but .... will emoticon work in progress still and trying harder!


Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/23/18 6:21 A

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did take a cookie took 2 bites then threw it

Leslie Knudson
MN Area Captain TOPS
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6/23/18 5:43 A

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I came back, to record my success yesterday. A couple times I was sorely tempted to veer off-plan, but I chose to stick with my new mindset. Ridiculously proud of myself!

Most days, I plan my food for the day first thing in the morning. It's a good time to think about the food challenges I might be facing, and ways to protect myself.

Ruth in Cookeville, TN Central Time Zone


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


MTN_KITTEN's Photo MTN_KITTEN Posts: 9,705
6/22/18 9:59 P

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*Think about places where you’ll face a food temptation today.
I'm retired with my beloved hubby. He unfortunately, had another manic episode that took us down the rabbit hole of a psychotic break. It's tempting to sooth my feelings with … oh, anything right now.

*Create a new mindset for protecting yourself from unplanned eating.
Food will not fix anything but true physical hunger. This too shall pass.

*Record your success with using this new mindset.
Right on track. AND we have a neurologist appointment for Monday morning!!!!
emoticon

**I have NO will power … means it's not MY fault. WOW. Hubby has a TBI … that means NOTHING is his fault. NOT.

So why should I get to use such a flimsy "excuse"???


Edited by: MTN_KITTEN at: 6/27/2018 (17:26)
Cat

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it's about learning how to dance in the rain.


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CAT125's Photo CAT125 Posts: 29,847
6/22/18 6:26 P

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Day 5 - No Willpower





emoticon

Cat, in Florida
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1958TMC's Photo 1958TMC Posts: 3,842
6/22/18 6:02 P

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Day #5..No Willpower

I wanted to wait to write my lessons today as I knew that was going to be a grocery store day for me. This sometimes means a candy bar for the ride home or sometimes a flavored coffee from the local coffee shop.

I'm proud to say that after reading the lesson today, especially having a new mindset, I passed up the candy bar and the coffee shop and made me a cup of fresh black coffee and a few walnuts when I got home.

I can apply this mindset daily in making good choices, choices that enhance my goals for weight loss and not choices that set me back. emoticon


WAKE UP HAPPY, SPREAD THAT HAPPINESS AND SEE WHAT HAPPENS TO YOUR WORLD......ME


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DEEGIRL50's Photo DEEGIRL50 Posts: 22,250
6/22/18 5:41 P

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Day 5 - No Willpower

First, I'd like to say that reading everyone else's response is very helpful. Thank you!

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

My kitchen - leftovers from a party. This evening while watching TV. The weekend is the time to unwind by eating out.

• Create a new mindset for protecting yourself from unplanned eating.

I overate yesterday so I focused on low calorie range day. Took the brownies off the counter so I didn't see them every time I went in the room. Put the blueberry dessert bread in the freezer. Measured, counted,, and tracked the things I did eat. Celebrated each good choice with a "You've got this girl." Reminded myself to focus on nutrition.

• Record your success with using this new mindset.

I feel stronger and ready to really lose some weight. I'm motivated and have strategies for dealing with temptation and cravings at the ready.



Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

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GOCALGAL's Photo GOCALGAL Posts: 5,574
6/22/18 5:10 P

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Day 5 - No Willpower
Participating in this study has helped put a laser like focus on my getting consistently back to what works. emoticon

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

Extreme hunger after teaching water aerobics for 2 hrs.
Brownies to bake.for Saturday get together
My usual urge to "celebrate the weekend syndrome" with food

• Create a new mindset for protecting yourself from unplanned eating

Substituting a potato with my egg instead of toast for breakfast (done)
Putting almonds in my purse to take edge off of hunger so I could grocery shop and stick to my list after my classes (done)
Reminding myself that brownies are "not my food" except a moderate piece on Saturday
Bake small batch give leftovers away
Keep up healthy streaks especially no eating after 7 PM

• Record your success with using this new mindset.


Edited by: GOCALGAL at: 6/22/2018 (17:15)
Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

MAWMAW101's Photo MAWMAW101 Posts: 15,255
6/22/18 3:06 P

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Day #5 No willpower
Places where I face food temptations are meetings with ladies who relish homemade goodies that are high in fat and calories and presented with the expectation that “food is love” and offended if I turn it down.
Places where I have trouble sticking with my exercise goals are when I wait too late in the day or I spend the day sewing, knitting, etc.

Create my mindset for protecting myself from unplanned eating.
My mindset needs to be that anytime I want to change my day, it is a choice that only I can make.
My mindset needs to be that saying “no thank you” without further explanation is ok.
My mindset needs to be that, in an instant, by making a new choice, I can change how my day goes.

Record my success - I’ve made a note to check after day#10 to see if I’m making good choices.


Phyllis ~~
Indiana - Eastern Time


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GLORIAZ's Photo GLORIAZ Posts: 1,331
6/22/18 1:54 P

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My temptation.........Today I am grocery shopping so I will have to make wise choices. I will eat before I leave so everything won’t look good. I will try to stay around the perimeter of the store so I do t look at processed foods and stay away from the bakery.

I guess I listed the second part above also. In addition, I will drink a glass of water if I think I am hungry, and use my 10 minute rule.

Today is a new day!

One day at a time!


Gloria.
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CD15245502 Posts: 6,797
6/22/18 1:36 P

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DJBTOO's Photo DJBTOO Posts: 3,166
6/22/18 1:02 P

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Day 5 - No Willpower

Places where I'll face a food temptation today:
I'll be home the entire day and though there are not any food temptations per se I do tend to overeat the healthy foods on hand when tempted to turn to food for a "solution" or "comfort" lieu of for "fuel".

Create a new mindset for protecting yourself from unplanned eating:
When I notice I'm thinking of grabbing "food" I'll first BREATHE and take a few minutes to meditate/pray. Following that I'll drink a glass of water and/or get a cup of hot tea. If it's an extreme case and I'm still having trouble I'll fix some Cafix (coffee substitue) with some cinnamon, coriander, cayenne pepper and soymilk - drink it hot or iced. I'll FOCUS on my plan and reflect on my successes while slowly enjoying my drink. That should do it! I've Got This!


dj ~ Big Island Hawaii
Eat as healthy as I can, moderate exercise, spiritually focused/supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7

"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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CD14651201 Posts: 4,325
6/22/18 12:50 P

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Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch.

Today

• Think about places where you’ll face a food temptation today.
My temptations are at home since I am currently homebound. They come from things others bring in or things I order and have delivered.
• Create a new mindset for protecting yourself from unplanned eating.
To protect myself in the future from unplanned eating i will make sure to keep healthy options on hand and keep stuff out of my room where I have easy access.
• Record your success with using this new mindset.

ASH2HEALTH's Photo ASH2HEALTH Posts: 1,417
6/22/18 11:23 A

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Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch.

Today

• Think about places where you’ll face a food temptation today.
Since there are no birthday donuts today (like yesterday), most of my temptations will be at home - in the freezer (ice cream), pantry (cookies, chips) and corner cupboard (candy)

• Create a new mindset for protecting yourself from unplanned eating.
1. Don't buy the junk anymore; I think I have hubby on-board with this per a discussion last night.
2. Go to bed earlier to eliminate the late-night boredom snacking.
3. Post signs in each of the cupboards to STOP! and think - as a reminder; do I really need this?

• Record your success with using this new mindset.

Carmen in Wisconsin (US Central time zone)

Current challenge: BLC46 Challenge

As iron sharpens iron, so one person sharpens another. (Proverbs 27:17)


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PAULALALALA's Photo PAULALALALA Posts: 28,465
6/22/18 10:43 A

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Day 5 - No Willpower

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

Today should be pretty easy. Yesterday I did well with the family meal with our son. It was a shrimp stir fry served over rice he had ready to cook when I got home from the Y -- and very satisfying. I passed on the beer and cookies. The biggest temptation I'm anticipating today is the container of frozen yogurt I'm working on. My plan is to weigh out the 62 gms that is considered a serving, and not go for twice that much. Normally I do have the calories left for the day but it's been taking me to my upper range. Linda said something in her blog today about subbing a cup of tea for the before-bed ice cream, and I think I might try that too.

• Create a new mindset for protecting yourself from unplanned eating.
The plan is to not buy any more of the frozen yogurt once this is gone. When I'm around tempting food that others are eating I know that its best if I don't even take the first bite of something like cookies, cake, or candy. Same with beer or wine. Once I have a little I just want more. If I'm served something (like someone handing me a plate of dessert at a get-together) I can hold it for a minute then set it down (untouched, of course!) on the serving table for someone else to pick up. People generally won't even notice.

• Record your success with using this new mindset.
I'm definitely going to try the cup of herbal tea after my smaller, more realistic, serving of frozen yogurt this evening. Will report tomorrow - if I remember. emoticon


Paula -- Waco, TX area
CST zone

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OHANAMAMA's Photo OHANAMAMA Posts: 29,458
6/22/18 10:03 A

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Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch.

Today

• Think about places where you’ll face a food temptation today.
I didn't have time to make a lunch this morning, so just grabbed something, it's still on my plan, but I just have the one thing. It will be tempting to go to the vending machine, but I will not. First, because the only thing I can get that is on my plan are pork skins or nuts, second, I know I really shouldn't eat pork skins or nuts yet because I still need to consume "gentle" foods since my procedure and I don't think pork skins qualify and I'm supposed to avoid nuts for a while, and third, a single bag from the vending machine costs nearly as much as a 4 serving bag from the dollar store. I might also be tempted to go to a store for something, but I will refrain because I don't want to lose my parking spot. LOL! But I still might have to go because I need some bottled water, while I'm out I could get an avocado from the grocery store and skip the dollar store, even though their bottled water is a better price.

• Create a new mindset for protecting yourself from unplanned eating.
Start making my lunches for work the night before!! Make that a habit. Leftovers from supper or prep something different, whatever, just start doing that the night before.

• Record your success with using this new mindset.
Will have to record this after I've implemented this idea for a while.

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MONAMOM's Photo MONAMOM SparkPoints: (88,053)
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6/22/18 9:29 A

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Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch.

Today

• Think about places where you’ll face a food temptation today.
• Create a new mindset for protecting yourself from unplanned eating.
• Record your success with using this new mindset.

I have planned my menu for today and gotten rid of my temptation foods. Bought some V8 Juice to have as a healthy snack.

Edited by: MONAMOM at: 6/22/2018 (09:32)
Mona~~SC



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MISSRUTH's Photo MISSRUTH Posts: 5,280
6/22/18 9:12 A

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According to the dictionary, willpower is "control exerted to do something or restrain impulses". If we think about it, then, we all actually have willpower-- we do, or don't do, things every day because we have the control (we choose) to do or not do. For example, I dislike vacuuming (mostly because of the noise) but I do it anyway, because it needs done. When I was still working, there were times I was tempted to "tell off" my boss or co-workers, but I restrained myself, because I knew it would only be counterproductive.

I love how Linda says, blaming "lack of willpower" means you're trying to say it's not your fault when you give in to the food. That food is not jumping off the plate and forcing its way down my throat. It's not flying out of the cabinets or fridge, and accosting me in the living room while I watch tv. No-- I get up and go get it. Consciously or not, I choose to ignore what I want most (maintain a healthy weight) and eat what I want now (junk or crap or too many treats).

I know I'm in trouble, the moment I start making sheep's eyes at a piece of cake and thinking "well.... maybe just a little...". I know full well that there are trigger foods for me-- once I start, there is no stopping at "just one doughnut". I also know my past history-- once I've gone over my calorie range for the day, I start thinking I may as well eat everything, and start over tomorrow.

So claiming I "have no willpower" is a cop-out. No indeed-- what I've chosen to do in those circumstances, is ignore the tools I know I can use, to CHOOSE things that will help me reach my goals instead of sabotage myself.

Places you'll face temptation today: my own kitchen. We are retired, and planning to catch up on chores around the house today.

Create mindset to protect yourself: plan my eating for the day, stick to the plan. Write out the plan, and post it on the fridge to remind me. After I'm done eating for the day, I'll brush my teeth. If DH gets into evening snacking, I'll go read in another room.

I'll have to wait, to record my success.

Ruth in Cookeville, TN Central Time Zone


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


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6/22/18 9:04 A

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
6/22/18 7:31 A

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Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch. e situation.

Ask yourself, "What can I do to protect myself from the tempting food. Anytime you suddenly face a challenging event, reach for the tools that you know have worked in the past. Go brush your teeth, leave the room, postpone eating. Do anything that will help you stay strong and focused on your goals.
If you believe you can manage your actions by the choices you make, you won't have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch




Today

• Think about places where you’ll face a food temptation today.
Work home, my MOM's

• Create a new mindset for protecting yourself from unplanned eating.
Today I wont eat what ever in breakroom, I will stick to my packed lunch
I will save time to walk around

• Record your success with using this new mindset.

I will come back to edit how I did


Leslie Knudson
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CD13384562 Posts: 7,356
6/22/18 5:46 A

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Mr. Owl I am picturing your dog hoping you get a hefty portion so it can get a treat emoticon

Think about places where you’ll face a food temptation today.
It's my long day at work and I will not have dinner until around 7:45 PM due to my long commute. Lunch will not be until 2 or 3 and breakfast was at 5:30 AM so a mid day small snack is a definite must today. I plan on a banana.

• Create a new mindset for protecting yourself from unplanned eating.

It is not about willpower as much as it is about planning ahead and having the right types of food available. I need to focus on my big picture goals.

• Record your success with using this new mindset.

I've done it before, I can do it again!


SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,497
6/22/18 2:01 A

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Today's subject is something I've worked on rather a lot over the past year or so; it's about actions and establishing habits, rather than 'willpower' which is really just an emergency handbrake - and kind be relied upon to hold firm 24/7.

Since I learned (and I know some people will disagree) that willpower is like a muscle - it tires out - I've been more forgiving of my own 'lack of willpower' towards the end of the day and/or when I'm tired and stressed out.

Yes, it's up to me to make CHOICES. I've highlighted this section of the book:-

"If you believe you can manage your actions by the choices you make, you won't have to worry about willpower."

emoticon

Today I'm going to be at work from 8am to 6.30pm supporting people with making their meals, watching them eat sweets and snacks, seeing my co-workers chomp potato chips and chocolate. These are all food temptations - often I find myself considering buying 'something' on my way home from work.

My new mindset is that I am going to stick to my plan - that I don't want that rubbish in my body - and that I am allowed to treat myself to cherries, strawberries, raspberries, peaches.

I will come back and record how this went later.

"Others have done it, and so can I"
My three things from Day 1 to keep me on track are:
(1) weigh - done
(2) No S - food planned
(3) Don't give up - I won't!

later: I had a funny incident at work - there were two packets of potato crisps that came back in a bag of shopping. I was tempted to have a packet, but I split the packet and they spilled on the floor - so I put them all in the rubbish bin. Divine intervention? However, after dinner this evening, I went for some cheese & chilli oat bites, and finished the pack off!

Edited by: SWEETENUFGILL at: 6/22/2018 (16:07)
OLDEROWL's Photo OLDEROWL Posts: 2,058
5/12/18 4:48 P

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When I crave a piece of pie, I will drink water instead
When my wife serves me a hefty portion I, will feed some to the dog.
When I don't feel like doing my daily exercise, I will exercise for at least 10 minutes.

Eastern Time Zone (Fredericksburg, Virginia) A Starfish in the 5% Wt Loss Community. Please visit my Blog at www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=6725386


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CD13384562 Posts: 7,356
5/7/18 5:57 A

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Day 5 - No Willpower

If you believe you can manage your actions by the choices you make, you won’t have to worry about willpower abandoning you at the wrong moment. Instead, just pull another item from your strategy list and face down the food temptation without a hitch.

Today

• Think about places where you’ll face a food temptation today.
• Create a new mindset for protecting yourself from unplanned eating.
• Record your success with using this new mindset.


Link to Day 4 www.sparkpeople.com/myspark/
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Link to Day 6
www.sparkpeople.com/myspark/
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Edited by: CD13384562 at: 5/7/2018 (20:10)
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