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MARILEIGHA's Photo MARILEIGHA Posts: 2,219
11/10/20 12:04 A

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My scale is a record of my actions. This data lets me know if I am on the right path.

_______________
Marileigha
Pacific Time
Donít just want it to happenómake it happen!


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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 3,028
11/9/20 10:15 P

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Chapter 16 - How to Retrain Yourself



Iíve worked to retrain my thinking about the scale. I like the example Linda gave about the weather report saying it was going to rain. To prepare for that rain, we take an umbrella and donít let it ruin our day. We need to apply that kind of thinking to the scale. If the number on the scale goes up, we need to be prepared to know what yo do and not let it ruin our day.

Create new beliefs:
-I donít fear the scale because I know itís only data.
-If the scale goes up, that doesnít mean I canít manage my weight successfully.
-I can simply read the scale number, then walk away and have a good day.

Use new messages:
-Every day Iím getting healthier and stronger.
-My actions (not the scale) will determine my outcomes.
-I donít need to see the scale reading move to know whether Iím on track.

From Linda...
ďStep on and note the data. Then step back off and go live your life. Your real world is still there, regardless of what you weigh.Ē



~~~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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GOCALGAL's Photo GOCALGAL Posts: 5,572
11/9/20 8:59 P

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I did not do this in the past but now thanks to Linda I have retrained my brain and try to practice what she advises:

(paraphrased) "You will always have times when the scale will still bother you. Fill your mind with positive, healthy messages... Such as I'm getting healthier and stronger and my actions, not the scale will determine my outcomes." emoticon



Edited by: GOCALGAL at: 11/9/2020 (21:05)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

AURA18's Photo AURA18 Posts: 12,679
11/9/20 3:13 P

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Retrain my brain - Actions Determine Outcomes
emoticon "Just pick up your 'healthy-eating unbrella' and monitor your meals and exercise a little more carefully." - Linda u.nu/x3qp6
"Focus on actions, not the reading on the scale."
emoticon emoticon emoticon emoticon emoticon emoticon
"Never eat over frustration with the scale." .
emoticon emoticon emoticon No, Yucky emoticon emoticon emoticon Yes, Let-us Eat Green!
Don't eat mindlessly or skip work-outs to celebrate success or comfort gain.

emoticon Every day I'm getting healthier and stronger. emoticon emoticon emoticon emoticon



"Stress hormones such as cortisol signal to our bodies to store calories as fat. If you have a ton of cortisol pumping through your system, itís going to be hard to lose weight even if youíre making healthy choices. We know that sounds hard; weíre all stressed, and it seems impossible to shake. But all it takes is 25 minutes of meditation three days in a row to significantly reduce stress."
Can Meditation Help You Lose Weight? u.nu/s8bin

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,589
11/9/20 12:35 P

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Maybe I should use the scale as an 'indicator' .

If it's up (although I do not weigh daily), I can use it as a motivator to keep better track of my food plan for the day, drink more water, move more.

If it's down, congratulations!! And continue following my 'healthy' plan.

I just cannot let it 'rule' me as it used to. Getting upset lead to trying to 'comfort' myself. I know that does not work! Comfort does not equal eating.

Babs
SW Illinois - CST


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MTN_KITTEN's Photo MTN_KITTEN Posts: 9,698
11/9/20 11:45 A

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I'm finding that the scale has less "power" over my day ... it use to set the tone for the entire day about how I felt about myself.

Now it's and everyday "check-in" and then move on.

I like the idea of the average weight for the week ... not the day to day ups and downs.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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MAWMAW101's Photo MAWMAW101 Posts: 15,237
7/27/19 8:15 A

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Chapter #16 How to Retrain Yourself
emoticon Itís amazing how my life repeats, which at this point is a good thing!
Iím in a 5% challenge, Iíve again set my chart for it and I am again going down on the scale week by week!

I weigh each morning and once a week I look at the averages for the challenge Iím in.
For now I have the chart set on the eight weeks of the challenge.
The average has been on a downward trend so I am pleased.
emoticon I need to keep up my healthy habits when the average isn't moving.

Phyllis ~~
Indiana - Eastern Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,482
7/27/19 2:09 A

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I think I've written everything I can about this one for the moment.

My favourite bits from this chapter are:

"Think of your scale as being like the weather report. A forecast for rain doesn't tell you what kind of day to have. It simply tells you whether or not to take along an umbrella"


"You will always have times when the scale will still bother you............... Practice mentally detaching.............. and fill your mind with positive, healthy messages."

- every day I'm getting healthier and stronger

- my actions (not the scale) will determine my outcomes

- I don't need to see the scale reading move to know whether I'm on track

emoticon

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,482
10/16/18 12:42 P

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emoticon Sue - I've learned so much from working through this a few times!

I still have a way to go - I'm in a happy place where I weigh every morning, record the number, get on with the day. I've got that one down OK. But I'm also a bit like Lori where I feel insecure if I am NOT able to weigh.

I don't take my scale with me when I leave home ........... but it is on my mind, and I am keen to get back to it!

However, I'm almost friends with my scale, in developing a less co-dependent relationship!
emoticon
You know, like in real relationship, if my 'friend' has something else on, I don't take it too personally - they have a life too! My scale is just a tool. And I know well enough now if I'm having a GREEN, YELLOW, or RED day!

www.weightlossjoy.com/dot-ca
lendar-tra
cking-plan/


I am no longer superstitious about my weight - I don't hope for a good 'reading'. I'm honest and realistic now.

I love those new messages Linda suggests:

Every day I am getting healthier and stronger

My actions (not the scale) will determine my outcomes

I don't need to see the scale reading move to know whether I'm on track


AURA18's Photo AURA18 Posts: 12,679
10/16/18 12:03 P

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Edited by: AURA18 at: 11/9/2020 (15:08)
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,589
10/16/18 10:40 A

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Sue, love your attitude!!

So much of what I'm reading I can now say 'in the past' but that's because I've been part of this team for awhile. Tremendous help!

I always, always 'in the past' let the scale define me. Why did I do that??? That set me up for failure for sure. There's a lot to factor in when I 'weigh in' on the scale. So I 'weigh in' on exercise, journaling, healthy outlook, heathy attitude, meditation, fun, smiling . . . Happy!



Babs
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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
10/16/18 10:15 A

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Day #16 How To Retrain Yourself

Linda starts out by saying "You might be afraid that you'll mess up on your diet plan if you even go near one (a scale)". I could really relate to this as it immediately reminded me of times in the past when I was feeling very confident and positive about how something was going to go only to have it all fall apart which made me fearful of facing a similar situation in the future. It seems like the more sure I feel of myself, the more I fail! This surely leads to self-doubt and lack of confidence in my abilities. This is very illogical thinking because, in my heart, I know I am a very capable person.

So, how do I overcome this kind of thinking?

STEP ON THE SCALE AND NOTE THE DATA. THEN STEP OFF THE SCALE AND GRAB MY "HEALTHY-LIVING" UMBRELLA. TELL MYSELF "MY ACTIONS (NOT THE SCALE) WILL DETERMINE MY OUTCOMES". THEN GO LIVE MY LIFE!

Sue

Michigan - EST

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


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CD13384562 Posts: 7,356
10/16/18 9:03 A

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emoticon emoticon Weather forecasters are WRONG more often than they are right.



GLORIAZ's Photo GLORIAZ Posts: 1,331
10/16/18 7:13 A

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Like the weather analogy! Today my weight was up one pound......I know why......had lunch with a friend and I ordered a fish wrap which was very salty.

Also I didnít drink my usual amount of water yesterday, so I know what caused the gain. These books have helped me put things in perspective, instead of getting frustrated and giving up.

We will succeed! emoticon emoticon

One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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AMYBELLES's Photo AMYBELLES Posts: 14,895
10/25/17 11:08 A

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Loved the analogy of thinking of getting on your scale as being like the weather report. "A forecast of rain doesnít tell you what kind of day to have. It simply tells you whether to take along an umbrella.Ē In the case of your weight on the scale if your reading moves up a couple numbers, "just pick up your 'healthy-living umbrella' and monitor your meals and exercise a little more carefully.Ē

I also like the positive, healthy messages to fill your mind with after weighing yourself:

*Every day Iím getting healthier and stronger.
*My actions (not the scale) will determine my outcomes.
*I donít need to see the scale reading move to know whether Iím on track.

I will write these down on cards and stick them in my folder where I keep my weight tracking paper, so I can read them right after I record each dayís number.

**~Amy~**
Wonderful Watermelons
July A&I BSG Challenge Team

~The Villages, Florida
EST



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AURA18's Photo AURA18 Posts: 12,679
10/24/17 7:25 P

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emoticon

Edited by: AURA18 at: 11/8/2020 (09:03)
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CATLOVER110's Photo CATLOVER110 Posts: 42,010
10/24/17 9:41 A

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I liked all of these messages she gave us to use for ourselves:
-I don't fear the scale because I know it's only data.
-If the scale goes up, that doesn't mean I can't manage my weight successfully.
-I can simply read the scale number, then walk away and have a good day.
-Every day I'm getting healthier and stronger.
-My actions (not the scale) will determine my outcomes.
-I don't need to see the scale reading move to know whether I'm on track.

Hope--AL--Central time

A&I July BSG Challenge - Wonderful Watermelons

"No matter how slow you go, you are still lapping everybody on the couch."

"Success is the sum of small efforts repeated day in and day out." - R. Collier

"Just do it" - Nike


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,482
10/24/17 8:32 A

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That's brilliant, Phyllis. I'm the same - I'm in the habit now of a no-drama morning weigh-in.

I do a menu plan for every day - so I know if I'm on-track or not.

emoticon keeping healthy habits up, no matter what, is key to long-term success. Also being willing to tweak things a bit from time-to-time. For me, that is remembering to keep carbs low, add enough protein and fat in, drink more water - and, at the moment, I'm cutting out sugar.

I am still quite dependent on the scale - I don't like the mornings when I'm not at home to weight myself. I don't think that's a problem though - it's important to keep a check on weight.

MAWMAW101's Photo MAWMAW101 Posts: 15,237
10/24/17 5:23 A

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Chapter #16 How to Retrain Yourself

I weigh each morning and once a week I look at the averages for the challenge Iím in.
For now I have the chart set on the eight weeks of the challenge.
The average has been on a downward trend so I am pleased.
emoticon I need to keep up my healthy habits when the average isn't moving.





Phyllis ~~
Indiana - Eastern Time


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DAWNWATERWOMAN's Photo DAWNWATERWOMAN SparkPoints: (735,043)
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2/21/17 6:00 P

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I liked thinking about the scale as a weather reporter. That struck true for me.

DAWN: Proud Leader of the ROCKIN' RED FOXES

QUOTE: "To love another person is to see the face of God." -Victor Hugo

ITSASUNNYDAY's Photo ITSASUNNYDAY SparkPoints: (16,677)
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2/17/17 12:17 A

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The main battle of weight loss and healthy living is in the mind. I cheated a bit and read ahead to chapter 17. I can't wait to talk about it tomorrow. I loved the chapter :-)

Sunny, East Africa

"Success is the sum of small efforts, repeated day in and day out."


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SKIRUNNER1 Posts: 2,544
2/16/17 5:19 P

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"...you have a thinking problem rather than a scale problem.

Create New Beliefs

By focusing on how you think, you change what you believe.

.. start building new messages around your scale numbers.

Think of getting on your scale as being like the weather report...Just pick up your ďhealthy-living umbrellaĒ and monitor your meals and exercise a little more carefully.

Don't give your scale power...go live your life. Your real world is still there, regardless of what you weigh."

What powerful messages! Our brains are so awesome. We really can change what we believe by looking at our conscious and sometimes sub-conscious thoughts! The observations about how fat or thin we "feel" are spot on. That's a time that I have to sort of dig down to see what's going on with me.

The message about the real world is also so true. I have friends of several different weights that I cherish. Doesn't that sound funny to say?!?

Edited by: SKIRUNNER1 at: 2/16/2017 (17:22)

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TWEETYX2's Photo TWEETYX2 Posts: 2,071
2/16/17 1:57 P

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Ditto on the weather analogy. In fact, I often carry an umbrella with me during some months because you never really know when it will rain except that it will. Suddenly. LOL.

I am seeing that several here do employ the averaging of their weight . I do and have weighed daily for a long time. I record it but the only weight that I report is the one that I need to for the team challenge's I am in. However, if I know I have made plans to eat out the night before a weigh in then I will take that day's weigh in rather than step on the scales after having had a meal out.

Again, allowing for the changes makes the meal eaten out less stressful although I am still careful with my choices I make. I do not use it as a reason to go overboard. It gets back to the narrow and wide road discussed in "100 Days".

The whole point is to not read into numbers what your fears and anxieties are and instead take a more patient and wait and see stance. As many have said here, as long as the scales is going in the right direction for whatever your weight loss (or maintenance) goals are and it confirms that, you can take a deep breathe and relax.

Pam

TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,369
2/16/17 8:38 A

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I, too, liked the weather analogy. Although I may be doing better with my relationship with the scale than the weather. Gray sunless days can affect my mood at times. emoticon


Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.Ē -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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MAWMAW101's Photo MAWMAW101 Posts: 15,237
2/16/17 8:00 A

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emoticon It's Thursday, my weather report is sunshine today! emoticon

Chapter #16 How to Retrain Yourself

Since this is my second time through this book I can now see I have retrained my "thinking" about the Scale in a very good way. I weigh each morning and once a week I look at the averages.
I know my average weight is usually lower on Thursday and higher on Monday. The average has been on a downward trend so I am pleased with my efforts.
emoticon The thing for me is to keep my healthy habits when the average isn't moving!
I will continue to pick up my "healthy-living umbrella" and go live my life!

Phyllis ~~
Indiana - Eastern Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,482
2/16/17 3:55 A

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emoticon
I love that 'weather report' analogy too:

"Think of getting on your scale as being like the weather report. A forecast for rain doesn't tell you what kind of day to have, it simply tells you whether to take along an umbrella."
emoticon

I also identified with Lori (in the example) when she says she that after a few days away from the scale she felt "anxious and uneasy. I was feeling fat............" but when she finally weighed she found the scale was down.

I can never judge how much I weigh from my clothes, or from how I feel - I can 'feel fat' and weigh less, and I can 'feel slim' and weigh more. I'm a very unreliable judge (which is also why I don't trust 'intuitive eating' because my intuition regarding food is way, way off!)

DI_NAMIC's Photo DI_NAMIC Posts: 5,728
2/16/17 12:48 A

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Love the umbrella analogy!

I've taken on board the number theory and that averaging makes sense.

I'm flying Longhaul later and certainly won't rush to weigh in whenI get home but will give my body a few days to re stabilise.

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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AURA18's Photo AURA18 Posts: 12,679
2/15/17 5:35 P

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Healthy unbrellas for Chele
emoticon emoticon

Edited by: AURA18 at: 10/16/2018 (12:35)
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AURA18's Photo AURA18 Posts: 12,679
9/19/16 3:22 P

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emoticon

Edited by: AURA18 at: 2/15/2017 (17:35)
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IAMSUNNYHOWARD's Photo IAMSUNNYHOWARD Posts: 1,655
4/27/16 7:38 P

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Chapter 16- Retrain yourself.

I don't fear the scale because I know it is only data.

For official weigh-ins, I use a 7 day average.

Sunny Howard
Tucson, AZ
https://docs.google.com/spreadsheets/d
/1dVcYwJXfHu7OknwPdExffdLuQhKsJmql6q6F
uwUNxpo/edit


FAB 4
1. What is the one thing I need to achieve today?
2. What is the one think I want to accomplish/achieve this week?
3. What is the one thing that is important to me today?
4. What can I do to always remain calm?



www.sparkpeople.com/myspark/messageb
oard.asp?imboard=4&imparent=41083883


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CD15245502 Posts: 6,797
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MAWMAW101's Photo MAWMAW101 Posts: 15,237
4/26/16 11:24 A

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Sometimes there is a "thinking" problem not a "scale" problem. By focusing on how you think, you change what you believe.
The scale is only data that I will use in conjunction with a food plan to monitor how I am doing, not a reason to have a bad day.
I will pick up my "healthy-living umbrella" and go live my life!
emoticon

Phyllis ~~
Indiana - Eastern Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,482
4/25/16 10:25 A

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bump

MKBWNSUGAR's Photo MKBWNSUGAR Posts: 13,613
11/28/14 5:03 P

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In your notebook, list 2 or 3 things that you learned from this chapter. I love the umbrella example & using positive messages

What are some ways you can relate to the clients or examples in this chapter? N/a

What will you do differently as a result of reading this chapter? continue to use positive messages in relation to my weight loss/getting healthy journey.


Martha
Southern Maryland
EST Zone
BLC 33 Hot Mocha Maniacs
Walk Away the Pounds, Co-leader
The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr.


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PATRICIA4472's Photo PATRICIA4472 Posts: 3,448
11/25/14 8:40 A

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.
1. The scale number is just data.
2. The scale is like the weather report....

emoticon What are some ways you can relate to the clients or examples in this chapter?
1. While I don't obsessively weigh like Lori, her story is a good reminder that keeping to one's program and not getting "too close" to the scale can actually have more beneficial effects.

emoticon What will you do differently as a result of reading this chapter?
1. Keep the image of the weather report in mind. What does the number tell me about how I want to prepare for my day? Then walk away and have a great day!
2. Remember the sample "New Messages" near the end of the chapter: "Every day I'm getting healthier and stronger." "My actions (not the scale) will determine my outcomes." "I don't need to see the scale reading move to know whether I'm on track."


Edited by: PATRICIA4472 at: 11/25/2014 (08:48)
1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
11/20/14 11:18 P

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

1) "By focusing on how you think, you change what you believe."
2) Let go of my fears regarding the scale numbers:
a) it is "only data"
b) if the scale goes up, it doesn't mean I cannot manage my weight successfully
c) I need to read the scale #, walk away, and have a good day no matter what

I love Spangle's example of how when the weather report says its going to rain, we prepare by getting an umbrella. We prepare and usually we don't let it ruin our day. Same with the scale. If it goes up, it prepares us to figure out what to do to move it in the down direction and, therefore, it should not ruin our day.

emoticon What are some ways you can relate to the clients or examples in this chapter?

N/A

emoticon What will you do differently as a result of reading this chapter?

1) Detach from the scale by taking control of my response to it.
2) Use healthy catch-phrases in association with the scale such as "my actions (not the scale) will determine my outcomes." "I don't need to see the scale reading move to know whether I'm on track."

cheers
barbara

Set yourself up for success and anything is possible. - SP



SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,482
11/19/14 2:01 P

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Friends with the Scale - Chapter 16 - How to Retrain Yourself

I am retraining myself at the moment - with daily weighing, recording, averaging. And I am also in a 3-day no-weigh period following a holiday weekend away. I AM a bit anxious about whether or not I've gained - and my eating has been a bit reckless as a result, strangely! So, I find I am using my weigh-in to sort of 'control' the subsequent eating behaviour during the day.

In relation to this, I found Linda's analogy of the weigh in being like the weather report - she says, if rain is forecast, don't let it ruin your day, but take an umbrella! Same with weighing - don't let it ruin your day, but just 'pick up your healthy-living umbrella'!

Nice one Linda!
emoticon

CD13384562 Posts: 7,356
11/19/14 7:05 A

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I chuckled at the fact I might have a thinking problem rather than a scale problem....really??? Ya think?? Oh yeah!

Although I don't relate to the driving example, I do see where establishing your focus, and then reinforcing it often can lead to a positive result. I can identify with Lori and having to retrain myself about my opinions on weighing myself.

Like weight loss, I think developing a mental detachment from the scale by taking control of whether it is up, down or the same are healthy behaviors that will need repeated often to become habit in my life.

I think the right amount of times to weigh ourselves is a very personal decision, and that decision changes from time to time.

Keeping the power in me and not giving it to the scale will be another of the power keys to success, for me. I like the healthy messages Linda shares as examples. Every day I'm getting healthier and stronger. My actions , not the scale, will determine my outcomes.

Onward & Downward!



CD13384562 Posts: 7,356
9/12/14 5:55 P

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

emoticon What are some ways you can relate to the clients or examples in this chapter?

emoticon What will you do differently as a result of reading this chapter?


emoticon Link to Chapter 15


www.sparkpeople.com/myspark/team_mes
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geboard_thread.asp?board=20058x21194R>x59125334


emoticon Link to Chapter 17
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153169


Edited by: CD13384562 at: 11/9/2014 (18:24)
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