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Post by bbbearsmom on Nov 19, 2019 0:48:54 GMT
Tuesday, 11/19
Day 19 – Stop Fooling Yourself
This is all about the thoughts that we have that delude us into eating when you shouldn’t. The goal is to change these thoughts (sabotaging thoughts) so we stay on plan. We usually have a thought before we eat. Next time you want to eat something pay attention to what you are thinking. If it is telling you to eat something you shouldn’t, talk back to it.
Some of the sabotaging thoughts that Beck mentions are:
It’s not a whole piece.
It won’t matter.
I’m celebrating.
I really want it.
It’s free.
Beck suggest making up a response card called: It’s Not Okay, in order to counter thoughts like these:
“It’s not okay to eat unplanned food of any kind. I’m just trying to fool myself. Every single time I eat something I’m not supposed to, I strengthen my giving-in muscle and weaken my resistance muscle. I might feel good for the few seconds I’m eating, but I’ll feel bad afterwards. If I want to lose excess weight and keep it off, I absolutely must stop fooling myself.”
What are some of the sabotaging thoughts you use to fool yourself into eating more?
Do you practice talking back to your sabotaging thoughts?
What do you think of the concept of us having giving-in muscles and resistance muscles?
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Post by bbbearsmom on Nov 19, 2019 0:50:56 GMT
One of mine is I want to make sure I'm getting enough to eat so I take more than planned. Need to counter it with the idea that if I get hungry later I can have some more then. As I have said I'm working on recognizing that I'm having the thoughts, and then need to talk back to them. Sometimes it seems the eating just happens. I believe in the giving-in/resistance muscles and that the one that gets the exercise is the one that wins.
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Post by cathygeha on Nov 19, 2019 9:00:40 GMT
What are some of the sabotaging thoughts you use to fool yourself into eating more? "It is healthy and vegan" so I eat it and then have something else later "I don't need to count points since it is healthy"
"I don't want to..." so I do whatever "The situation is lousy right now, I am frustrated, why not eat..." so I do
Do you practice talking back to your sabotaging thoughts? Sometimes I do and I win and sometimes I do and the thought wins...but it is a choice I make after contemplating why I am doing it
What do you think of the concept of us having giving-in muscles and resistance muscles? I think that there are times it is easier to give in and times it is easier to resist...it varies for me
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
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Post by irisinnia on Nov 19, 2019 14:31:21 GMT
What are some of the sabotaging thoughts you use to fool yourself into eating more?
"I'm so hungry!" or "I'm starving!" - I'm never hungry, let alone starving
"This is so good, it'll be a long time before I have this again."
"If my family is making my life this difficult then they obviously don't care about me losing weight. So I don't care."
Do you practice talking back to your sabotaging thoughts?
Yes. I try to reason with myself. I encourage myself to think about what I have planned for the rest of the day and get excited about that so I don't go crazy in the moment.
What do you think of the concept of us having giving-in muscles and resistance muscles?
It is absolutely true. I used to be much better at resisting, and I'm out of shape in that department. But I have been practicing and I can feel it getting easier. NOT easy, but easier.
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Post by lani on Nov 19, 2019 16:37:42 GMT
I have gotten mostly fool-proof on fooling myself. I have to watch myself when alcohol is involved, there go those inhibitions right out the window.
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Post by surfgirl on Nov 19, 2019 19:15:40 GMT
I like to fool myself when it's off plan...If it's something I rarely eat I'll rationalize that I rarely eat it - so that's a good thing - and why not have it once in a rare while? As I've said before this week. I know for me I cannot live life being so rigid that I always turn away foods I love or want to indulge in once in a while. So I am trying to teach myself that if/when I go off plan for one of those "I rarely eat this so once in a long while won't hurt" splurges, I make adjustments and compensate for the splurge so I try to right the ship for the remainder of that day/week. So far so good...
What are some of the sabotaging thoughts you use to fool yourself into eating more?
I rarely eat it. I'm traveling and want to try new foods that I don't have access to at home. I'm stressed and tired.
Do you practice talking back to your sabotaging thoughts? Sometimes. It's a work in progress for this, but as I said, I'm learning to balance out splurges but stay OP most of the time. If I go off plan every week I'll never reach my goal so I have to tell myself that and ask myself, "which is more important to me, reaching my goal and being healthier for the rest of my life, or eating that bag of chips?!?" If I approach it that way, it's a no brainer! A thin person says, "being healthy and at my goal weight is more important than anything I can put into my pie hole!"
What do you think of the concept of us having giving-in muscles and resistance muscles? It's a great visual reminder and I fully believe it! My giving-in muscle could make an Olympic Team and win a gold medal, it's that good! That in shape! So exercising my resistance muscle is going to take time but I'm working on it day by day and the scale confirms this.
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Post by luvvinlife on Nov 19, 2019 21:25:42 GMT
What are some of the sabotaging thoughts you use to fool yourself into eating more?
I'll just have a taste. That's not the same as "eating" it.
I have room in my food budget.
I'll work it off.
It's the last piece anyway.
I don't usually get to have this.
I'm having a party in my mouth!
Do you practice talking back to your sabotaging thoughts?
Most times I overeat on credit using Whimpy's theory.
Lately, I've been able to tell myself to wrap it up and put it away for another time when I can plan to enjoy it. Most times I forget all about it or I just no longer desire it.
"Is it really worth it?"
What do you think of the concept of us having giving-in muscles and resistance muscles?
The concept is great! The practice is another story. But it absolutely does work when I sincerely apply it.
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Nov 22, 2019 1:55:36 GMT
What are some of the sabotaging thoughts you use to fool yourself into eating more? "I'm so hungry!" or "I'm starving!" - I'm never hungry, let alone starving "This is so good, it'll be a long time before I have this again." "If my family is making my life this difficult then they obviously don't care about me losing weight. So I don't care." Do you practice talking back to your sabotaging thoughts? Yes. I try to reason with myself. I encourage myself to think about what I have planned for the rest of the day and get excited about that so I don't go crazy in the moment. What do you think of the concept of us having giving-in muscles and resistance muscles? It is absolutely true. I used to be much better at resisting, and I'm out of shape in that department. But I have been practicing and I can feel it getting easier. NOT easy, but easier. ^^^ This is me all over! ^^^^ I was fooling myself about the giving-in muscle and the resistance muscle. My sabotaging thought was that this was a silly concept and I refused to endorse it. However, bitter experience has eroded my refusal to believe. I find that I must agree after all. |
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