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Day 95 - set your intentions
Tuesday, October 07, 2014      6 comments

Make sure that your intentions actually turn into goals. So if you say I want to lose 10 pounds, then proceed to lay out a plan! If you don't succeed, "look for the holes in your system". Why did it work for you? Is this really the time ... Read more
Day 94 - three columns of weight loss
Tuesday, October 07, 2014      1 comments

Spangle tells us there are "three behavior columns - weight loss, maintain, or gain" and that there is "no gray or in-between." Weight loss column This is where you stay within your plan through food and exercise. It may not be perfect... Read more
Day 93 - 20-year plan
Sunday, October 05, 2014      3 comments

After all that has been learned, Spangle tells us to create a 20-year plan to manage our weight. How do we even begin?!? Instructions: plan out activities for the next week and incorporate how you will eat, exercise and take care of your e... Read more
Day 92 - accept the solution
Sunday, October 05, 2014      2 comments

So once you decide that obesity is a condition that you have to accept and manage, the next step is "to accept the solution" says Spangle. "A decision about what to weight is a decision about how to live." Spangle tells us that "if you'r... Read more
Day 91 - obesity is a condition
Sunday, October 05, 2014      2 comments

"There is no such thing as permanent weight loss...obesity is a condition just like diabetes" says Spangle. Hard to hear, but true. It doesn't matter whether you want to lose 5, 10, 50, 100 pounds or more, this is a condition that is with you ... Read more
Day 90 - live ''as if'
Sunday, October 05, 2014      2 comments

"Researchers have long known that if we pretend a little, eventually we can build a whole new pattern of behavior" says Linda Spangle. So, in essence, if you act as if you feel better, you will. Don't wait until you have lot all the weight you... Read more
Day 89 - at my best
Wednesday, October 01, 2014      5 comments

This chapter is about remembering when you felt you were at your best and listing those things you like about yourself. What do you still value about yourself? These are courstey of Linda Spangle: "At my best, this is what I'm like: ... Read more
Day 88 - I do care!
Tuesday, September 30, 2014      4 comments

There are those times we are sick of our weight loss program. But it is important to remember that we are worth it and going through this will improve our looks, health, and confidence. Spangle advises us to repeat aloud, "I do care! I wi... Read more
Day 87 - old habits
Monday, September 29, 2014      6 comments

Well, let's say you have done beautifully and lost all or most of the weight you set out to lose. And then, without expecting it, you go back to your old habits. You skip breakfast and by lunch you are so hungry, you overeat. What happened he... Read more
Day 86 - minimize the damage
Sunday, September 28, 2014      8 comments

So no matter what we do to achieve our weight loss, there will always be hiccups along the way. What do we do about them? Do we give up entirely? Spangle instructs us to "Build a strong confidence that you can stop eating and get back on trac... Read more
Day 85 - let it go
Sunday, September 28, 2014      7 comments

Boy do I need to learn this lesson. I harbor on an issue and don't let it go - it eats me alive until it dissipates. "Learn how to set a time limit on your feelings and then let them go" says Spangle. She instructs us to choose a "time ... Read more
Day 84 - the expectation square
Friday, September 26, 2014      8 comments

We all have expectations. We expect the party we are planning to turn out fabulously; we expect our children to succeed in school; we expect to be treated decently by other people, and so on. But if these expectations fall short of what r... Read more
Day 83 - no more deprivation
Thursday, September 25, 2014      9 comments

Sometimes we feel like we are being deprived when we are on our weight loss program, but actually, if you think about it, we deprive ourselves of all sorts of things in order to get what we want. For example, we might not each lunch out every d... Read more
Day 82 - last straw eating
Wednesday, September 24, 2014      6 comments

Again with the chain. We only recognize the last piece or “the last straw!” but as Spangle tells us, “…you probably began to weaken much earlier.” The point here is to recognize the chain. Here are some Spangle examples: “I was awfully t... Read more
Day 81 - unhook the chains
Tuesday, September 23, 2014      5 comments

“Struggles with emotional eating rarely happen in isolation”, says Spangle. In other words, upsetting things happen consecutively and then ‘boom’, our anxiety gets the best of us. Scenario: You go to school and get stopped by a police o... Read more

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