|
Post by bbbearsmom on Mar 19, 2020 0:28:20 GMT
Thursday, 03/19
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?
|
|
|
Post by bbbearsmom on Mar 19, 2020 0:29:05 GMT
Sabotaging thought: I've gotten away with overeating before I'll get away with it again. I sometimes talk back to my ST's and win, other times I give in. I do believe in the giving-in and the resistance muscles. I think about them sometimes when I'm considering overeating.
|
|
|
Post by cathygeha on Mar 19, 2020 8:41:59 GMT
What are some of the sabotaging thoughts you use to fool yourself into eating more? * I don't see this food often so should eat it * I deserve it * It will make me feel better * It reminds me of home * I haven't had any for so long * Etc
Do you practice talking back to your sabotaging thoughts? Sometimes but not often
What do you think of the concept of us having giving-in muscles and resistance muscles? I think the longer we act positively the less likely it will be to choose the negative option BUT it won't every go away...not sure that I believe in a muscle that can be strengthened or weakened but do believe that sometimes our ability to mentally choose is stronger than other times.
|
|
|
Post by lani on Mar 19, 2020 14:48:38 GMT
I have been maintaining for so long I have moved beyond the "it's not OK to eat unplanned food at any time." I'm more: as long as I stay within my calorie goal and make healthy choices most of the time I will be fine.
When I first started I was much more rigid about it all, which was good as it established good practices and discipline.
|
|
lizlor
Transcendent Member
Posts: 1,161
|
Post by lizlor on Mar 19, 2020 16:12:40 GMT
Needed this today as I try and focus to get back on plan. Appreciate no choice and resistance muscle strengthening. Need to pay attention.
|
|
|
Post by luvvinlife on Mar 19, 2020 17:20:27 GMT
My thoughts:
But I have points left that I need to use! I was so on plan earlier today so I can eat this now. I’ll work it off tomorrow
Responses:
Clearly I don’t have any that work well. Time to stop this.
Muscles:
I agree that anything practiced regularly becomes a habit, helpful or not. Good habits are so easy to break. But I don’t want to be unrealistically rigid either.
|
|
|
Post by surfgirl on Mar 26, 2020 18:10:18 GMT
Right now it's more like "I shouldn't give in just because I'm at home self isolating"
|
|