I loved this one!!!!!!!!!!!!!!!!!!!!!!
"No one will ever care as much about your diet plan as you. So it's your job to prevent people or events from pulling you off track. Instead of depending on others to help you be successful with your diet, make a commitment that you will protect your program at all costs."
"Here's a great way to protect yourself when you are around other people. Anytime you feel pressured to eat something, you can sidestep the food pusher by hinting that you'll eat later. Whenever someone offers you food, respond by saying, "Not just yet; I'm going to wait a little while."
If you're asked again, simply repeat this phrase or another variation of it such as, "Thanks, but I'll still wait a little bit." Saying "not just yet" gives you a gracious way to handle being pushed to eat when you don't want to. Because this magic phrase convinces people you'll eat eventually, they'll leave you alone for the moment." Linda Spangle
Isn't that a great idea!!!!
Saturday, October 31, 2009
Magic Notebook
"For many people, recording personal thoughts or actions each day provides valuable insight. It also serves as an outlet for emotions and struggles around weight-loss efforts. If you enjoy writing, experiment with tracking your thoughts and ideas about food and eating. Feel free to write as little as one sentence or as much as several pages.
On the other hand, if you don't find it helpful to write things down, don't force yourself to do this. But do keep a notebook handy as a quick tool for jotting down ideas about managing your eating patterns." Linda Spangle
On the other hand, if you don't find it helpful to write things down, don't force yourself to do this. But do keep a notebook handy as a quick tool for jotting down ideas about managing your eating patterns." Linda Spangle
Boundaries, not diets
Boundaries define your diet
"Like it or not, to lose weight, you have to follow some type of system. Your plan can be quite rigid and meticulous, or as simple as deciding you'll eat less and increase your level of exercise. Instead of getting stuck on the word diet, learn to think of it as setting boundaries for your eating plan.
Picture your diet as a road or a path. You can define the boundaries of your diet road based on the number of calories, points, or other factors you choose to follow. As you walk the road each day, your goal is to stay between the sides of the road. Unlike strict or rigid diet plans, boundaries stay flexible. They provide guidelines, but at the same time they allow common sense and good judgment." Linda Spangle
"Like it or not, to lose weight, you have to follow some type of system. Your plan can be quite rigid and meticulous, or as simple as deciding you'll eat less and increase your level of exercise. Instead of getting stuck on the word diet, learn to think of it as setting boundaries for your eating plan.
Picture your diet as a road or a path. You can define the boundaries of your diet road based on the number of calories, points, or other factors you choose to follow. As you walk the road each day, your goal is to stay between the sides of the road. Unlike strict or rigid diet plans, boundaries stay flexible. They provide guidelines, but at the same time they allow common sense and good judgment." Linda Spangle
Wednesday, October 28, 2009
Do it anyway
"Right now, you may be solidly committed to your goals. But what happens when you don't feel like cooking healthy meals or following your diet plan? If you aren't careful, you can easily slide back from being committed to being just interested."
"You don't usually wait until you feel like going to work. You just go. The same thing is true for visiting your mother or changing dirty diapers. because you consider these things to be important, you do them regardless of how you feel at the moment.
In the same way, you don't have to feel like working on your weight-loss plan to stick with your program. To improve your commitment, learn to focus on your actions, not just your feelings. On days you're not in the mood for exercising or eating right, tell yourself to DO IT ANYWAY." Linda Spangle
"You don't usually wait until you feel like going to work. You just go. The same thing is true for visiting your mother or changing dirty diapers. because you consider these things to be important, you do them regardless of how you feel at the moment.
In the same way, you don't have to feel like working on your weight-loss plan to stick with your program. To improve your commitment, learn to focus on your actions, not just your feelings. On days you're not in the mood for exercising or eating right, tell yourself to DO IT ANYWAY." Linda Spangle
Tuesday, October 27, 2009
Interested or committed?
"Do you feel totally determined to stick with your efforts, or do you entertain a few nagging thoughts about "having fun" instead of staying on your plan? If you tend to start and stop every time you diet, you may want to look at the difference between being interested and being committed."
"With interested, you tend to stay with your plans only until something better comes along. For example, you may decide that you're interested in losing weight, but when someone brings doughnuts to work, you quickly go off your diet."
"When you're truly committed to achieving your goals, you have an entirely different outlook. Unlike being interested, where it doesn't take much to detract you from your goals, being committed means you stick with it, no matter what." Linda Spangle
"With interested, you tend to stay with your plans only until something better comes along. For example, you may decide that you're interested in losing weight, but when someone brings doughnuts to work, you quickly go off your diet."
"When you're truly committed to achieving your goals, you have an entirely different outlook. Unlike being interested, where it doesn't take much to detract you from your goals, being committed means you stick with it, no matter what." Linda Spangle
Monday, October 26, 2009
"I used to be that way"
Day one of 100 days of weight loss is entitled "I used to be that way". Here is an excerpt!
"Change your thinking"
"Stop right there! Your past does not determine your future. In fact, your previous failures have absolutely no effect on your ability to succeed now. Starting today, eliminate the belief that things always go a certain way or that you never stay with your goals. Whenever those doubts creep back in, immediately give yourself this new message:
I used to be that way, but now I'm different!
This powerful statement completely ignores whatever you did before and instead promises you can change your outcome entirely. Rather than being fearful that you'll repeat the past, build a new way of thinking." Linda Spangle
"Change your thinking"
"Stop right there! Your past does not determine your future. In fact, your previous failures have absolutely no effect on your ability to succeed now. Starting today, eliminate the belief that things always go a certain way or that you never stay with your goals. Whenever those doubts creep back in, immediately give yourself this new message:
I used to be that way, but now I'm different!
This powerful statement completely ignores whatever you did before and instead promises you can change your outcome entirely. Rather than being fearful that you'll repeat the past, build a new way of thinking." Linda Spangle
Sunday, October 25, 2009
Take the diet Quiz
I happen to think that the program I have had such success with and am now a health coach for is fabulous and will work for almost everyone. If you would like to know more about it go to www.powerlosers.com/?ref=tiffanyjones or email me at tiffyjones@hotmail.com. But I thought that I would share something else from Linda Spangle's book 100 days of Weight Loss. In the introduction she suggests you choose "your best diet plan". Here is another excerpt.
"Think carefully about what works for you. Do you enjoy going to weight loss groups, or do you prefer meeting one on one with a counselor? Maybe you will go with a commercial diet program or hire a personal weight loss coach. Or you might even design your own system using a new diet book, an internet resource, or a plan that you've followed in the past."
"After you've chosen your diet plan, make sure you know your recommended daily calorie levels or the number of servings for each of the food groups. You'll also want to think about how you'll monitor or track your food intake to see whether you've met your diet plans requirements."
TAKE THE DIET QUIZ
If you need help with choosing a diet plan, take the quiz at www.thedietquiz.com
"Based on the amount of weight you want to lose as well as your age, history, body type, and personal preferences, this quiz helps you pick the diet plan that best matches your needs and gives you the greatest chance for success."
"Think carefully about what works for you. Do you enjoy going to weight loss groups, or do you prefer meeting one on one with a counselor? Maybe you will go with a commercial diet program or hire a personal weight loss coach. Or you might even design your own system using a new diet book, an internet resource, or a plan that you've followed in the past."
"After you've chosen your diet plan, make sure you know your recommended daily calorie levels or the number of servings for each of the food groups. You'll also want to think about how you'll monitor or track your food intake to see whether you've met your diet plans requirements."
TAKE THE DIET QUIZ
If you need help with choosing a diet plan, take the quiz at www.thedietquiz.com
"Based on the amount of weight you want to lose as well as your age, history, body type, and personal preferences, this quiz helps you pick the diet plan that best matches your needs and gives you the greatest chance for success."
Friday, October 23, 2009
100 Days of Weight Loss
Well I have been maintaining my 37 pound weight loss for 2 and a half months now! I am getting more confident that I will be able to keep it off as I continue as a health coach. I love love love seeing my clients succeed. So here are the stats for some of my clients who gave me permission to share their success.
Me 37 lbs
Jake 25 lbs
Susan 39 lbs
Ken 40 lbs
Annette 47 lbs
Karen 41 lbs
Hollie 20 lbs
Alexis 39 lbs
WOW!
I had the opportunity this week to participate in a training call with the author of a great book called 100 Days of Weight Loss. The authors name is Linda Spangle and she is now a TSFL health coach, but she has been helping people lose weight for 20 years!!! I just bought the book on Amazon and it is full of great ideas. I thought I would share an excerpt from her book. I know I relate to a lot of what she says and I thought some of you would too.
"In my 20 years of working with overweight individuals, I've found that one problem shows up again and again. In spite of their initial enthusiasm, most people average three to four weeks on a diet before they fall off the wagon. The reason? Real life gets in the way!"
"As many dieters do, you probably start out strong. But then you get worn down by life challenges such as family, work, stress, finances, or even emotional struggles. At some point, the need to feel better becomes stronger than your desire to lose weight. Before long, you slip off your diet and reach for a piece of chocolate cake or a bag of potato chips."
"After you've messed up, you may have a hard time getting back on your diet. Eventually, you just give up on your goal of losing weight--at least for a while."
"Does this sound way too familiar? If so, you may need an entirely new approach for managing your weight. While a healthy diet and exercise plan can certainly help, sometimes it takes more than that. What you really need is an easy set of tools that will help you to calm , nurture, and energize yourself so that food doesn't have to do it for you." Linda Spangle
Me 37 lbs
Jake 25 lbs
Susan 39 lbs
Ken 40 lbs
Annette 47 lbs
Karen 41 lbs
Hollie 20 lbs
Alexis 39 lbs
WOW!
I had the opportunity this week to participate in a training call with the author of a great book called 100 Days of Weight Loss. The authors name is Linda Spangle and she is now a TSFL health coach, but she has been helping people lose weight for 20 years!!! I just bought the book on Amazon and it is full of great ideas. I thought I would share an excerpt from her book. I know I relate to a lot of what she says and I thought some of you would too.
"In my 20 years of working with overweight individuals, I've found that one problem shows up again and again. In spite of their initial enthusiasm, most people average three to four weeks on a diet before they fall off the wagon. The reason? Real life gets in the way!"
"As many dieters do, you probably start out strong. But then you get worn down by life challenges such as family, work, stress, finances, or even emotional struggles. At some point, the need to feel better becomes stronger than your desire to lose weight. Before long, you slip off your diet and reach for a piece of chocolate cake or a bag of potato chips."
"After you've messed up, you may have a hard time getting back on your diet. Eventually, you just give up on your goal of losing weight--at least for a while."
"Does this sound way too familiar? If so, you may need an entirely new approach for managing your weight. While a healthy diet and exercise plan can certainly help, sometimes it takes more than that. What you really need is an easy set of tools that will help you to calm , nurture, and energize yourself so that food doesn't have to do it for you." Linda Spangle
Friday, October 2, 2009
Maintenance
Maintenance is and always will be my eternal struggle!!!!
But I will conquer it this time!! I will I will I will!! Just to prove to myself that I can. I can lead a healthier life! I am really enjoying it so far! The healthy life that is! I am going to use every tool available to me to keep this weight off for the rest of my life. It is all up to me. I decide what I put into my mouth.
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