100 DAYS OF WEIGHT LOSS--DAY 14
MONDAY JANUARY 14,2013
MORNING AFFECTS EVENING
Do you ever start munching late in the day, then snack your way through the rest of the afternoon and the evening? If you have problems with late-day eating, take a look at what you did earlier in the day. Often struggles with hunger, fatigue, and food cravings in the afternoon or evening relate to how you are in the morning.
BREAKFAST AND HUNGER
Are you usually a breakfast eater?
Or do you avoid eating in the mornings because it seems to make you feel hungry all day?
When you routinely skip breakfast, your digestive tract stays dormant until you finally give it food.
I NEVER USE TO EAT BREAKFAST BUT SINCE I STARTED DIATING IN I STARTED EATING BREAKFAST ABOUT 9 - 9:30 AND IT HAS BEEN A SLIMFAST.
If you surprise your stomach one morning by unexpectedly eating breakfast, it secretes more digestive acid than the food requires, causing hunger pangs to linger for several hours.
Don't skip breakfast in an attemp to avoid this struggle with hunger.
If you eat breakfast every day, you'll eventually retrain your stomach to manage food better in
the mornings. It may take time for your body to adjust, but after a week on your new schedule, your all-day hunger will disappear.
You also may need to evaluate the timing of your fuel stops and begin eating more often. When you don't give your body enough fuel during the early part of the day, by late in the afternoon, it starts screaming for food.
Worse yet, your system may have a hard timecatching up.
This can make you keep nibbling all evening, even after you've eaten a large dinner.
AFTERNOON DROP
Are you often famished and exhausted when you get home from work? By this time of day, fatigue and hunger can easily ruin your judgement about eating. To manage this late-day, high-risk time, always eat a snack sometime between three and four o'clock in the afternoon.
Look for healthy fuel sources that include both protein and carbohydrates. For example, you might have an apple along with a mozzarella cheese stick or combine a few slices of deli turkey with some raw vegetables. Many of the commercial energy bars also contain a good balance of both nutrients. The protein in the food will slow down the digestive process, giving you a long lasting energy boost from the snack.
TODAY
Set a goal of eating breakfast every day for the next week in your notebook, record what you ate.
If you wish you can split your breakfast into two mini me and eat the second one mid morning.
I am doing the slim fast diet. So I have been having a Slim Fast for breakfast usually aroun 9 - 9:30
Plan a couple of options for late- afternoon snacks.
List them in your notebook so you'll remember your ideas.
Celery...Crackers....Carrots...Cheese
Monday, January 14, 2013
Sunday, January 13, 2013
100 Days Of Weight Loss ~~ Day 13
100 DAYS OF WEIGHT LOSS--DAY 13
SUNDAY JANUARY 13,2013
OOPS, I FORGOT TO EAT!
It's been a crazy day. You've attended meetings, answered numerous telephone calls and e-mails, cleaned or what ever. Suddenly you looked up at the clock and realize you completely missed lunch.
Now you'rs famished, so you eat whatever you can get your hands on quickly. Often that ends up being a candy bar or a small handful of nuts or chips. So much for getting quality fuel!
Skipping meals might sound like an easy way to lose weight. But it rarely works because your body outsmarts your plan. Whenever you go long periods without fuel, your body protects itself by hoarding some of the calories for later use. You also risk getting a late-day energy slump, which leads to even more eating struggles.
SAVING UP CALORIES
When Susan knows she is having a big dinner party at night, she avoids eating all day. In her mind she's saving up the calories so she'll have room for her favorite foods. Unfortunately this pattern tend to do the opposite of what intended.
In reality our bodies know how to manage fuel source very efficiently. When you undereat during the day, your body believes it may not get enough food, so it conserves what does come in. When if you eat the same number of calories as usual. your body will store a portion of that large eveningmeal, causing you to gain weight.
In the same way, if you routinely follow a one-meal-a-day plan, your body will train itself to get by on a small amount of food. Eventually it adapts so well to the low-calorie level that it refuses to lose weight.
YOU HAVE NO CHOICE
No time to stop for lunch. Being a diabetic you have to find time. "I have no choice" If I don't eat, I'll pass out.
You don't have to be a diabetic to use this straregy. Just make it a habit to tell yourself, I have no
choice". By convincing yourself that skipping meals is not an option, you'll work a lot harder to routinely take care of your fuel needs.
Write down the times of the day you plan to eat your meals and snacks.
BREAKFAST: 9:00
SNACK: 11:00
LUNCH: 1:00
SNACK: 3:00
DINNER: 5:30
SNACK: 8:00
Make an effort to eat with in 30 minutes of these scheduled times. At the end of the day, review your eating patterns to see how well you did.
If you tend to skip meals or forget to eat, set an alarm to remind yourself when it's time for fuel.
I had about a hour late cause Hubby and I went out to eat. I wasn't feeling good and laid so so Dinner wasn't until 7 so I just had a salad since it was so late. If I get hungry later I'll have some jello.
SUNDAY JANUARY 13,2013
OOPS, I FORGOT TO EAT!
It's been a crazy day. You've attended meetings, answered numerous telephone calls and e-mails, cleaned or what ever. Suddenly you looked up at the clock and realize you completely missed lunch.
Now you'rs famished, so you eat whatever you can get your hands on quickly. Often that ends up being a candy bar or a small handful of nuts or chips. So much for getting quality fuel!
Skipping meals might sound like an easy way to lose weight. But it rarely works because your body outsmarts your plan. Whenever you go long periods without fuel, your body protects itself by hoarding some of the calories for later use. You also risk getting a late-day energy slump, which leads to even more eating struggles.
SAVING UP CALORIES
When Susan knows she is having a big dinner party at night, she avoids eating all day. In her mind she's saving up the calories so she'll have room for her favorite foods. Unfortunately this pattern tend to do the opposite of what intended.
In reality our bodies know how to manage fuel source very efficiently. When you undereat during the day, your body believes it may not get enough food, so it conserves what does come in. When if you eat the same number of calories as usual. your body will store a portion of that large eveningmeal, causing you to gain weight.
In the same way, if you routinely follow a one-meal-a-day plan, your body will train itself to get by on a small amount of food. Eventually it adapts so well to the low-calorie level that it refuses to lose weight.
YOU HAVE NO CHOICE
No time to stop for lunch. Being a diabetic you have to find time. "I have no choice" If I don't eat, I'll pass out.
You don't have to be a diabetic to use this straregy. Just make it a habit to tell yourself, I have no
choice". By convincing yourself that skipping meals is not an option, you'll work a lot harder to routinely take care of your fuel needs.
Write down the times of the day you plan to eat your meals and snacks.
BREAKFAST: 9:00
SNACK: 11:00
LUNCH: 1:00
SNACK: 3:00
DINNER: 5:30
SNACK: 8:00
Make an effort to eat with in 30 minutes of these scheduled times. At the end of the day, review your eating patterns to see how well you did.
If you tend to skip meals or forget to eat, set an alarm to remind yourself when it's time for fuel.
I had about a hour late cause Hubby and I went out to eat. I wasn't feeling good and laid so so Dinner wasn't until 7 so I just had a salad since it was so late. If I get hungry later I'll have some jello.
Saturday, January 12, 2013
100 Days Of Weight Loss -- Day 12
100 DAYS OF WEIGHT LOSS--DAY 12
SATURDAY JANUARY 12 12,2013
FUEL OR FILTER
Take a close look at the foods you eat most. Are you getting adequate amounts of fuel? Or do you keep adding filler to your tank? Keep in mind that keeps your body running, but filler often gets sent directly to your fat stores.
Quality fuel provides solid nutritional content, with limited amounts of fat, sugar, and empty calories.
Generally you get decent fuel from most healthy foods, such as low fat meats, fruits, vegetables, and whole grains.
Filler foods tend to add extra calories but provide minimal nutrient. Most sweets, chips, and snack foods fit into this category. When you constantly fill your tank with easy-to-grab snacks such as cookie or chips, it's hard to get good mileage from your body.
Even with healthy foods, watch to be sure that you're getting quality fuel. Sometimes what starts out as fuel turns into filler. For example, a bakery muffin typically has the same amount of sugar and fat as a large cupcake.
And when you put extra dressing on your salad, you dilute all of the fuel benefits of the salad greens and
vegetables.
FILLER DRAINS ENERGY
Don't ask your body to run on junk. Filler usually harms your engy as well as your weight-loss efforts. When you reach for snacks or desserts that you know are filler, limit yourself to small amounts. Focus on appreciating the tastes of these foods rather than using tham as your main fuel source for the day.
To improve the quality of your fuel intake, look for foods with significant nutriet density. For salads, use dark colored greens such as spinach and add lots of vegetables.
PLAN YOUR FUEL
Never assume you can get healthy food at a moment's notice. To avoid getting trapped without fuel, pack your own meals for airplane or road trips. Carry a protein bar with you when you go shopping. If your going to spend most of the days in meetings, bring along a fuel kit that contains healthy snacks such as fruit or yogurt.
TODAY......
1)Record each of the foods you eat today, then rate each one based on whether it provides fuel or filler.
Scrammble Eggs.........................................Fuel
Turkey Bacon...........................................Fuel
Yogurt.................................................Fuel
Fruit Cocktail.........................................Fuel
Bread.................................................Filler
1 pc.pizza......................................Filler
Chicken Salad..........................................Fuel
2)At the end of the day determine how well your fuel needs were met.
I think my fuel needs was met good. But I still don't have energy, though I have been sleeping all night since I started a exercise program.
3)Decide whether you need to replace some filler items with healthy foods that provide more fuel.
No, I'm doing really good having fuel items. I was just hungry for butter bread and pizza this evening.
SATURDAY JANUARY 12 12,2013
FUEL OR FILTER
Take a close look at the foods you eat most. Are you getting adequate amounts of fuel? Or do you keep adding filler to your tank? Keep in mind that keeps your body running, but filler often gets sent directly to your fat stores.
Quality fuel provides solid nutritional content, with limited amounts of fat, sugar, and empty calories.
Generally you get decent fuel from most healthy foods, such as low fat meats, fruits, vegetables, and whole grains.
Filler foods tend to add extra calories but provide minimal nutrient. Most sweets, chips, and snack foods fit into this category. When you constantly fill your tank with easy-to-grab snacks such as cookie or chips, it's hard to get good mileage from your body.
Even with healthy foods, watch to be sure that you're getting quality fuel. Sometimes what starts out as fuel turns into filler. For example, a bakery muffin typically has the same amount of sugar and fat as a large cupcake.
And when you put extra dressing on your salad, you dilute all of the fuel benefits of the salad greens and
vegetables.
FILLER DRAINS ENERGY
Don't ask your body to run on junk. Filler usually harms your engy as well as your weight-loss efforts. When you reach for snacks or desserts that you know are filler, limit yourself to small amounts. Focus on appreciating the tastes of these foods rather than using tham as your main fuel source for the day.
To improve the quality of your fuel intake, look for foods with significant nutriet density. For salads, use dark colored greens such as spinach and add lots of vegetables.
PLAN YOUR FUEL
Never assume you can get healthy food at a moment's notice. To avoid getting trapped without fuel, pack your own meals for airplane or road trips. Carry a protein bar with you when you go shopping. If your going to spend most of the days in meetings, bring along a fuel kit that contains healthy snacks such as fruit or yogurt.
TODAY......
1)Record each of the foods you eat today, then rate each one based on whether it provides fuel or filler.
Scrammble Eggs.........................................Fuel
Turkey Bacon...........................................Fuel
Yogurt.................................................Fuel
Fruit Cocktail.........................................Fuel
Bread.................................................Filler
1 pc.pizza......................................Filler
Chicken Salad..........................................Fuel
2)At the end of the day determine how well your fuel needs were met.
I think my fuel needs was met good. But I still don't have energy, though I have been sleeping all night since I started a exercise program.
3)Decide whether you need to replace some filler items with healthy foods that provide more fuel.
No, I'm doing really good having fuel items. I was just hungry for butter bread and pizza this evening.
Friday, January 11, 2013
100 Days Of Weight Loss Day 11
100 DAYS OF WEIGHT LOSS-- DAY 11
FRIDAY JANUARY 11,2013
TWO PURPOSES OF FOOD
Food is wonderful! And you can absolutely enjoy food and eating, yet still manage your weight. But in order to be successful with this, you need to put food in it's proper place.
From now on,plan that you will eat for only two reasons::
1) To fuel your body
2) To appreciate flavors
Measure yourfood intake against these guidelines. If you put something in your mouth and it doesn't match either of these, there's a good chance you're doing emotional eating.
MAKE FUEL A PRIORITY
In the days ahead, you'll learn new ways to enjoy food and appreiate flavors without adding lots of calories. But for now, focus on making your fuel needs high priority.
Your body requires fuel to keep it moving efficiently. And to get the best mileage, you need to fill your tank at intervals, stop when it's fuel, and use high-quality fuel.
Plan for a minimum of three fuel stops a day, then add a couple of mini-stops in between. You don't need to eat alotat each fuel, you may want to space out your fuel intake by eating five or six small meals a day.
Just be sure your give your body fuel when it needs it.
Even when your days are filled with demands, don't ignore your fuel needs.
EAT MORE OFTEN
Jorge Cruise, author of the 3-Hour Diet and the Eight Minutes in the Morning book series, believes that eating more frequently gives much better weight-loss results. His work shows that getting consistent fuel intake helps protect metabolism as well as maintain blood-sugar levels. it also prevents you from overeating as a result of getting to hungry or tired.
Regardless of what type of diet and exercise plan you're on, always make sure to give your body fuel at regular intervals. Over the long run, you'll see far better success than if you skimp on the fuel you need.
TODAY
1)Each time you eat something write down the time that you ate it. Include allyour meals as well as snacks and nibbles. At the end of the day, count the number of times you took in fuel.
**Being on weight watchers i write down everthing I eat. I havn't done any nibbling so far!! Knock on wood!! But I don't write the times down though.
2)Plan ways to space your fuel stops between three to four hours apart.
**I do have to work on this. I have to start eating breakfast when I first getup. I usually eat at 12 then dinner at 5:30 - 6:00, I have snacks in between but being on weight watchers I DO NOT GO OVER MY POINTS A DAY!!
Notice whether having regular fuel stops during the day improves your energy and your focus.
FRIDAY JANUARY 11,2013
TWO PURPOSES OF FOOD
Food is wonderful! And you can absolutely enjoy food and eating, yet still manage your weight. But in order to be successful with this, you need to put food in it's proper place.
From now on,plan that you will eat for only two reasons::
1) To fuel your body
2) To appreciate flavors
Measure yourfood intake against these guidelines. If you put something in your mouth and it doesn't match either of these, there's a good chance you're doing emotional eating.
MAKE FUEL A PRIORITY
In the days ahead, you'll learn new ways to enjoy food and appreiate flavors without adding lots of calories. But for now, focus on making your fuel needs high priority.
Your body requires fuel to keep it moving efficiently. And to get the best mileage, you need to fill your tank at intervals, stop when it's fuel, and use high-quality fuel.
Plan for a minimum of three fuel stops a day, then add a couple of mini-stops in between. You don't need to eat alotat each fuel, you may want to space out your fuel intake by eating five or six small meals a day.
Just be sure your give your body fuel when it needs it.
Even when your days are filled with demands, don't ignore your fuel needs.
EAT MORE OFTEN
Jorge Cruise, author of the 3-Hour Diet and the Eight Minutes in the Morning book series, believes that eating more frequently gives much better weight-loss results. His work shows that getting consistent fuel intake helps protect metabolism as well as maintain blood-sugar levels. it also prevents you from overeating as a result of getting to hungry or tired.
Regardless of what type of diet and exercise plan you're on, always make sure to give your body fuel at regular intervals. Over the long run, you'll see far better success than if you skimp on the fuel you need.
TODAY
1)Each time you eat something write down the time that you ate it. Include allyour meals as well as snacks and nibbles. At the end of the day, count the number of times you took in fuel.
**Being on weight watchers i write down everthing I eat. I havn't done any nibbling so far!! Knock on wood!! But I don't write the times down though.
2)Plan ways to space your fuel stops between three to four hours apart.
**I do have to work on this. I have to start eating breakfast when I first getup. I usually eat at 12 then dinner at 5:30 - 6:00, I have snacks in between but being on weight watchers I DO NOT GO OVER MY POINTS A DAY!!
Notice whether having regular fuel stops during the day improves your energy and your focus.
Days 1 ~ 10 Completed
FRIDAY JANUARY 10,2013
100 DAYS OF WEIGHT LOSS BY LINDA SPANGLE
DAYS 1 - 10 COMPLETED!!
You've come this far in your 100 days...
Don't stop now!
If your struggling to stick with it, push yourself to finish one more day.
You'll immediately be another day closer to achieving your weight-loss goals!
JUST DO ONE MORE DAY!
100 DAYS OF WEIGHT LOSS BY LINDA SPANGLE
DAYS 1 - 10 COMPLETED!!
You've come this far in your 100 days...
Don't stop now!
If your struggling to stick with it, push yourself to finish one more day.
You'll immediately be another day closer to achieving your weight-loss goals!
JUST DO ONE MORE DAY!
Thursday, January 10, 2013
100 Days Of Weight Loss--Day 10
100 DAYS OF WEIGHT LOSS--DAY 10
THURSDAY JANUARY 10,2013
APPRECIATE GOOD SUPPORT
Getting support from others involves give and take. When people give you solid, helpful support, let them know you appreciate it. Be willing to talk about your goals and your plans for achieving them. Take time to share some of the stories about your progress, especially in areas that don't involve the numbers on a scale.
Remind people that what they can see is only a small part of your plan. Then tell them about what they can't see----how you've curbed your emotional eating, eliminated all the extra snacks.
LEARN TO RECEIVE COMPLIMENTS
Do you feel uncomfortable when you get noticed?! Me? Sure do.
Need to practice the art of accepting compliments and praise more graciously. It's easy to discount people's comments because of your own frustrations or opinions. But when you react to compliments in a negative way, it makes people think their support doesn't mean anything to you.
When someone offers you a genuine comment about your progress, try to respond warmly to the person who pays you the compliment. If people remark that you look greatbecause you've lost weight, don't minimize their words by saying, "Yes, but I still have such a long way to go."
Instead, use your response to affirm and appreciate the other person by saying something such as, "You can't imagine how much it means to hear you say that. Thank you!"
DON'T SET THEM UP!
Avoid hooking people with awkward questions that they can't answer honestly.
Like::
Does this dress make me look fat?
Can you tell if I lost any weight?
Does my fat stomach bother you?
People hate these questions!! They know you'll probably get upset with their answer or you'll even accuse them of not telling the truth. If you feel insecure or you struggle with your self-esteem, focus on dealing with these issues instead of punishing your support team.
During times when people get impatient about your progress, guide them on how to support you when you aren't doing well. Let them know it's not their fault-they aren't responsible for the changes you're making in your life.
Simply appreciate their concern by saying, "It's so nice to know that you'll be here for me when I'm ready to work on this."
Today........
Ask a friend or family member to compliment you on anything from your weight loss to your hair or clothes.
My husband JR compliments me everyday!! Telling me how beautiful I am, Telling me how proud he his of me on my weight loss and how i'm sticking to my diet.
Response.....
Thanks, You really don't know how much that means to me!!
THURSDAY JANUARY 10,2013
APPRECIATE GOOD SUPPORT
Getting support from others involves give and take. When people give you solid, helpful support, let them know you appreciate it. Be willing to talk about your goals and your plans for achieving them. Take time to share some of the stories about your progress, especially in areas that don't involve the numbers on a scale.
Remind people that what they can see is only a small part of your plan. Then tell them about what they can't see----how you've curbed your emotional eating, eliminated all the extra snacks.
LEARN TO RECEIVE COMPLIMENTS
Do you feel uncomfortable when you get noticed?! Me? Sure do.
Need to practice the art of accepting compliments and praise more graciously. It's easy to discount people's comments because of your own frustrations or opinions. But when you react to compliments in a negative way, it makes people think their support doesn't mean anything to you.
When someone offers you a genuine comment about your progress, try to respond warmly to the person who pays you the compliment. If people remark that you look greatbecause you've lost weight, don't minimize their words by saying, "Yes, but I still have such a long way to go."
Instead, use your response to affirm and appreciate the other person by saying something such as, "You can't imagine how much it means to hear you say that. Thank you!"
DON'T SET THEM UP!
Avoid hooking people with awkward questions that they can't answer honestly.
Like::
Does this dress make me look fat?
Can you tell if I lost any weight?
Does my fat stomach bother you?
People hate these questions!! They know you'll probably get upset with their answer or you'll even accuse them of not telling the truth. If you feel insecure or you struggle with your self-esteem, focus on dealing with these issues instead of punishing your support team.
During times when people get impatient about your progress, guide them on how to support you when you aren't doing well. Let them know it's not their fault-they aren't responsible for the changes you're making in your life.
Simply appreciate their concern by saying, "It's so nice to know that you'll be here for me when I'm ready to work on this."
Today........
Ask a friend or family member to compliment you on anything from your weight loss to your hair or clothes.
My husband JR compliments me everyday!! Telling me how beautiful I am, Telling me how proud he his of me on my weight loss and how i'm sticking to my diet.
Response.....
Thanks, You really don't know how much that means to me!!
Wednesday, January 9, 2013
100 Days Of Weight Loss~~Day 9
100 DAYS OF WEIGHT LOSS--DAY 9
WEDNESDAY JANUARY 9,2013
HERE'S WHAT I WANT
You'll discover the secret to getting exactly what you want from all the support people in your life. But before you're able to let others know how to provide support and encouragement, you first have to decide what you want.
Think carefully about your true preferences. Decide what motivates you as well as what frustrates you.
WHAT I WANT FROM YOU
1) If you see me eating something that's not on my diet plan..........
A) Ask me, "Should you be eating that?" (Even though I hate this)
B) Ask me, if I've had a bad day
C) Give me a hug!
2) When I'm making progress such as losing weight...............
A) Compliment me on how I look
B) Tell me that you are proud of me
C) Praise me in front of others
3) When I'm struggling or gaining weight..............
A) Tell me you notice and really care about my struggle
B) Hug me and show me extra affection
C) Ask me how you can help
4) When I'm making progress you can't see (such as improving my self-esteem)....
A) Ask me how my efforts are going
B) Compliment me on how I look
C) Give me a hug
5) When I've maintained my weight (even though) I may still want to lose more...
A) Tell me you are proud of my current efforts
B) Compliment on my looks and my efforts
C) Ask me if I'm struggling or feeling discouraged
Post you answers on your refrigerator or some other location where your support people can be
reminded of what you want.
Mine is posted on the refrigerator!
WEDNESDAY JANUARY 9,2013
HERE'S WHAT I WANT
You'll discover the secret to getting exactly what you want from all the support people in your life. But before you're able to let others know how to provide support and encouragement, you first have to decide what you want.
Think carefully about your true preferences. Decide what motivates you as well as what frustrates you.
WHAT I WANT FROM YOU
1) If you see me eating something that's not on my diet plan..........
A) Ask me, "Should you be eating that?" (Even though I hate this)
B) Ask me, if I've had a bad day
C) Give me a hug!
2) When I'm making progress such as losing weight...............
A) Compliment me on how I look
B) Tell me that you are proud of me
C) Praise me in front of others
3) When I'm struggling or gaining weight..............
A) Tell me you notice and really care about my struggle
B) Hug me and show me extra affection
C) Ask me how you can help
4) When I'm making progress you can't see (such as improving my self-esteem)....
A) Ask me how my efforts are going
B) Compliment me on how I look
C) Give me a hug
5) When I've maintained my weight (even though) I may still want to lose more...
A) Tell me you are proud of my current efforts
B) Compliment on my looks and my efforts
C) Ask me if I'm struggling or feeling discouraged
Post you answers on your refrigerator or some other location where your support people can be
reminded of what you want.
Mine is posted on the refrigerator!
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