Mornings 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."Linda Spangle

I CAN TOTALLY RELATE TO THIS SCENARIO!

Part of the answer is to eat breakfast!!! You should also eat a snack between 3 and 4 every day. Choose a snack that is a good balance of protein and carbohydrates like a cheese stick and an apple.

Oops, I forgot to eat!

"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

"Our bodies know how to manage fuel sources very efficiently. When you undereat during the day, your body believes it may not get enough food, so it conserves what does come in. Even if you eat the same total number of calories as usual, your body will store a portion of that large evening meal, causing her to gain weight." Linda Spangle

Fuel or filler

"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 nutrients."

Filler drains energy

"Don't ask your body to run on junk. Filler usually harms your energy as well as your weight-loss efforts.

To improve the quality of your fuel intake, look for foods with significant nutrient density."

Plan your fuel

"Never assume you can get healthy food at a moments 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." Linda Spangle

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 its proper place.

From now on, plan that you will eat for only two reasons:
1. To fuel your body
2. To appreciate flavors

Measure your food 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

Eat more often

Linda Spangle

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."

Learn to receive compliments

"Do you feel uncomfortable when you get noticed? If so, you need to practice the art of accepting compliments and praise more graciously."

Don't set them up

"Avoid hooking people with awkward questions that they can't answer honestly. here are some examples: ---Does this dress make me look fat? ---Can you tell if I've lost any weight? ---Does my fat stomach bother you? If you feel insecure or you struggle with your self-esteem, focus on dealing with these issues instead of punishing your support team." Linda Spangle

Help me, please.....

Day 8 of 100 Days of Weight Loss by Linda Spangle

"Do you ever wish you could get more support from people around you? If only the "helpers" in your life knew exactly what you wanted them to say! Unfortunately, they don't. In fact, sometimes they just make things worse.

With good intentions, people grab cookies out of your hand as they scold, "Should you be eating that?" Or they ignore you and don't say anything, even when you wear much smaller clothes or weigh 30 lbs less than you did a few months ago."

Decide What You Want

"To get support instead of criticism from the people you love, you may have to train them. Instead of begging, "Please help me lose weight" or "Be nicer to me," clarify exactly what you mean by those words, and then be more specific in your requests."

I can do it!

"To increase your success with this program, skyrocket your self-talk and create a strong belief you can do this. Become your own cheerleader, shouting out words of encouragement that will keep your motivation strong every single day.

To enhance your cheerleading, think about why you are so convinced you can be successful. Invent several phrases that reinforce your determination to stay on your plan for t least 100 days. Here are a few ideas to get you started:

-I'm totally determined.
-I've done it before and I can do it again.
-I'm using a great weight-loss plan.
-I'm capable of accomplishing anything.
-Others have done it and so can I!" Linda Spangle


Is this helping anyone else or is this just for me?