Linda Spangle - 100 MORE Days of Weight Loss: Giving You the Power to Be Successful on ANY Diet Plan

ALSO BY LINDA SPANGLE

Shaker Jar Diet

Friends with the Scale

100 Days of Weight Loss

Life Is Hard, Food Is Easy

2018 by Linda Spangle

All rights reserved. No portion of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, including electronic, mechanical, photocopy, recording, scanning or other, except for brief quotations in critical reviews or articles, without the prior written permission of the publisher.

Published in Denver, Colorado, by SunQuest Media.

SunQuest Media titles may be purchased in bulk for educational, business or sales promotional use. For ordering information, please visit www.WeightLossJoy.com.

Manufactured in the United States of America

ISBN# 978-0-9767057-4-1

eBook ISBN# 978-0-9767057-5-8

10 9 8 7 6 5 4 3

Names: Spangle, Linda.

Title: 100 more days of weight loss : giving you the power to be successful on any diet plan : a daily motivator / Linda Spangle, RN, MA.

Other Titles: One hundred more days of weight loss

Description: Denver, Colorado : SunQuest Media, [2018] | Portions of this book were excerpted from Life is Hard, Food is Easy by Linda Spangle, and Lindas online newsletter, The Weight Loss Minute. | Includes index.

Identifiers: ISBN 9780976705741 | ISBN 9780976705758 (ebook)

Subjects: LCSH: Reducing diets--Psychological aspects. | Weight loss--Psychological aspects. | Motivation (Psychology) | Affirmations.

Classification: LCC RM222.2 .S675 2018 (print) | LCC RM222.2 (ebook) | DDC 613.25--dc23

Cover photo by Michael Jung

The information in this book is not a substitute for medical or psychological counseling and care. All matters pertaining to your physical or mental health should be supervised by a physician or health-care professional.

Portions of this book were excerpted from Life Is Hard, Food Is Easy by Linda Spangle, and Lindas online newsletter, The Weight-Loss Minute.

Ebook Design by Jill Ronsley, Sun Editing & Book Design

WELCOME

W hen Allison arrived at my office for her weekly meeting, she immediately pulled out her journal and a worn copy of the book 100 Days of Weight Loss. This is so amazing! she said. I cant even remember when Ive stayed on a diet longer than a few weeks. But look at me! This time, Ive lost 30 pounds, and its partly because Ive been solid on my program for almost three months!

Now Im ready to start the lessons in the new book 100 MORE Days of Weight Loss. I know theyll keep me on track and help me maintain my weight-loss goals.

Allisons story is not unique. Using my daily motivational lessons has improved weight-loss progress for thousands of readers. Now its time to deepen your skills for achieving long-term success.

100 MORE Days of Weight Loss will give you phenomenal learning and personal growth. But youll also discover ways to overcome barriers such as emotional eating that get in the way of success. Most of all, this book will prepare you for maintaining your weight long-term.

It doesnt matter if youve read the first book in the series. The lessons in the 100 MORE Days book will all apply to your current efforts. Of course, reading or reviewing the first 100 Days book might be helpful as well.

Choose your plan

Because this book is designed to work with any diet plan, you get to choose your own method for losing weight. Pick your best program, group or weight-loss app, then use this book to help you stick with it for a minimum of 100 days. If you need help with choosing a diet plan, take the quiz at www.thedietquiz.com.

Plan to complete one lesson from this book each day, setting a goal of staying on your chosen weight-loss plan for 100 consecutive days. If thats not realistic or practical, you can space the lessons any way you want.

Track your progress

With each days lesson, record your answers to the Today assignment as well as any other insights or ideas that will help you in the future. Use a special notebook or journal or choose an online method for tracking your program.

I suggest you also come up with a visual way to track your 100 days. You might write each days number on a calendar or in your daily planner. For more ideas, be sure to sign up for the free materials for this book that include a printable journal and the popular Dot Calendar.

Seven keys to staying motivated

Weight-loss motivation is tricky. Often its there one day and gone the next. But the most important thing is not whether you feel motivated every single day. Instead, its your ability to revive motivation over and over when it slips away.

Here are seven keys to successfully completing the 100 lessons in this book as well as managing your weight long-term.

Go to www.100MoreDays.com to print the Seven Keys worksheet and fill in your answers for each of the steps. By the time you finish, youll be totally fired up and ready to start 100 More Days.

Key #1 Always move forward!

Your past does not determine your future. So it doesnt matter if youve fallen off your diet or gained weight back in the past. This is now!

Tell yourself that starting today, you are moving forward and never going back. Pump your fist in the air and proclaim, From this moment on, Im moving forward! Then celebrate the beginning of your new life.

Key #2 Do what worked before

Think about times when you have been successful in the past. What did you do? Was there a specific diet plan that worked? Did you get up early and exercise before going to work? Maybe you cooked more meals at home instead of eating at restaurants.

Make a list of specific things that worked for you before. Put a star or check mark beside the ones you plan to use during your 100 MORE days.

Key #3 No more excuses

Think about all the reasons you havent been making progress. Whine a bunch about why you cant lose weight or exercise regularly. Write down your biggest reasons, then read your list of excuses out loud

Listen to how weak they sound. Now tell yourself that none of them work any more. From now on, catch your excuses as soon as they come out of your mouth. Remind yourself they dont matter and you have to do your program anyway. Then go do it.

Key #4 Create a finish line

Build a vision of how this project will look when you reach the end of this book. How will you look, feel, and act when you cross the 100 MORE Days finish line? In addition to your new weight, picture yourself having confidence, energy and renewed zest for life.

Create a visual image of the finish line for your weight loss efforts. Perhaps you could make a collage of your new life. Or pull out a favorite thin outfit or pair of jeans and hang it where you can see it often. Try it on every week or two and see how the fit is changing. Use it to remind yourself of where you plan to be in the days ahead.

Key #5 Kick the roadblocks

Think about what gets in your way when youre working on losing weight. What might keep you from success? Is it related to people, energy, money? When youve struggled with this in the past, what caused you to slip up or kept you from making progress? Identify everything you can think of. Write them all down.

If youre brave, make a copy of the page, then crumple the paper into a ball and kick it around the room for a few minutes. Picture every one of the roadblocks as being gone. You can also type your list on the computer and then delete the roadblocks one at time. Cheer each time one goes away.