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Post by Deleted on Mar 25, 2017 0:42:30 GMT
Identify Sabotaging Thoughts
All through this book we have been reading about sabotaging thoughts.Every dieter has their own different ones.Today we learn how to identify them.
Eating does not come automatically.Even if we don't realize what our thoughts were there was some thought going on in our mind before we eat unplanned food.There is a list of other dieter's sabotaging thoughts on page 193.
Beck suggests taking a notebook and pen around for the first few days.You don't have to learn how to respond to these sabotaging thoughts yet but see if you can identify with any of the ones listed or do you have additional ones of your own?
Once I get good at identifying my sabotaging thoughts(so I can respond to them)dieting will be easier.
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Post by Deleted on Mar 25, 2017 0:58:53 GMT
I identify with some of the sabotaging thoughts:
ST-I'll just eat these crumbs(mostly when my DH eats his cornbread I will take a small crumb off the top of it).
ST-I'm bored so I might as well go ahead and eat it.
My own sabotaging thoughts might include(at various times).
One bite won't hurt
I'll get on track the next meal
I don't eat out very often
I haven't had(fill in the blank)in a long time
My DH eats anything he wants including carbs and never gains weight.Why do I have to watch what I eat(esp carbs)all the time or I'll gain weight?
I am glad that I went through the last review because my own sabotaging thoughts are mostly fleeting because I have learned how to respond to them.I will say I was stricter with myself while in losing mode which is why I continue to exercise and that takes my mind off those thoughts where I realize once in a great while really doesn't hurt.
I'm not perfect and I won't be eating perfectly every day.
I guess my biggest sabotaging thought while losing was to the other end of these because I would think if I eat(fill in the blank)I will gain my weight back or become diabetic again.
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Post by linda72 on Mar 25, 2017 14:46:08 GMT
@beckyw2016 This is your list:
My own sabotaging thoughts might include(at various times).
One bite won't hurt
I'll get on track the next meal
I don't eat out very often
I haven't had(fill in the blank)in a long time
My DH eats anything he wants including carbs and never gains weight.Why do I have to watch what I eat(esp carbs)all the time or I'll gain weight?
But, it could also be my own list. I've had all of these thoughts, esp. the last one about DH. It can be hard to ignore those thoughts but responding to them has helped me more. Until I read the Beck book the first time, I never thought about the thoughts running through my mind. Learning how to respond to these thoughts takes practice. And, knowing there are others like me helped me realize I can respond to them.
Thanks for your list!
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Post by bbbearsmom on Mar 25, 2017 15:18:12 GMT
One bite won't hurt
I'll get on track the next meal
I don't eat out very often
I haven't had(fill in the blank)in a long time
I have these thoughts too. My sabotaging thought when I am in a restaurant looking at a menu is: I don't want to do the mental work to figure things out or I can't do this it is impossible I give up. Slowly over the years I've worked on this and overall I'm getting better, not perfect, better.
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Post by Deleted on Mar 25, 2017 18:45:32 GMT
Thank you linda72 and bbbearsmom for your thoughts.It helps to know I'm not the only one with these thoughts and as Linda said before the Beck book I never realized they were sabotaging thoughts. I am grateful for this book and for the fact that I'm not resentful about these thoughts.I work through them.I have found out during my short time on maintenance that I have found a crumb of cornbread or a bite of this now and then doesn't hurt.Mainly I feel this way about the bites b/c I do track them and move on.I know I can't be totally strict with myself or perfect(which I never have claimed to be in any part of my life)the rest of my life.I have learned to live with the fact that DH will always be able to eat anything he wants and not gain weight. The carb thing I have to work on b/c it seems like I have become obsessed with not getting too many carbs.We decided to go to McDonald's and DH had a Big Mac and fries(something I know I will never be able to have)and I had the Southwest salad which I had heard was pretty healthy.I know Deb had said she got to goal eating them.When I got home and tracked it(although I already knew the SP for it)but I almost gasped when I saw how many carbs it has in it for the size of the salad.I have to learn how to deal with that b/c carbs don't make me gain weight but I will always have the "former diabetic"thing in the back of my mind.I don't want to have the "current diabetic"thing in the front of my mind ever again. |
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Post by gypsie5 on Mar 25, 2017 20:06:03 GMT
Hi! Sorry been in and out here and FB! Here for now..  Still working with ST's like most of us are, everyday battle. Good idea to carry a little book around to write down thoughts. Just having it with you can make you aware of ST's! I have been tracking and planning this week so far and doing well! My week starts with WED. So many recipes and d food finds to work with - almost overwhelming what to pick! **Planning** is the key besides tracking! |
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Post by gypsie5 on Mar 25, 2017 20:13:38 GMT
One bite won't hurt I'll get on track the next meal I don't eat out very often I haven't had(fill in the blank)in a long time I have these thoughts too. My sabotaging thought when I am in a restaurant looking at a menu is: I don't want to do the mental work to figure things out or I can't do this it is impossible I give up. Slowly over the years I've worked on this and overall I'm getting better, not perfect, better. Yes for me is the mental work can be to much when you just want to enjoy yourself! Me not good here but in realizing whta i just posted - if someone were to ask me how to be successful, i would now say Planning first not just tracking! |
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Post by gypsie5 on Mar 25, 2017 20:16:35 GMT
........oh and the planning deals with them SABOTAGING THOUGHTS!!! ...and the circle begins!
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Post by bbbearsmom on Mar 25, 2017 21:00:39 GMT
Becky: I hear you on never trying for perfect, actually sometime when I do overeat I think it shows I'm not obsessed and with Beck and practice I can get back on plan. I also hear you on the diabetes.
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Post by surfgirl on Mar 25, 2017 21:15:29 GMT
I mainly deal with STs while traveling for work. But this trip I managed to pass on most of the meal services on more than 22 hours of total flight time on the way home, and I was just fine, so I know it's all in my head and I'm not going to die if I pass on meal services on long haul flights. Now I know it's in within my power to control this ST, so that's a huge hurdle to overcome. I suspect that once we overcome a ST successfully, it becomes easier to disempower it in the future because we know it can be done.\
Most of my STs are along the lines of: "I'm on a long haul flight, I should just do what I want because I'm just trying to maintain during this long ass flight!" "I'm in country x, I'm stressed, tired, and I just need to eat something and this is the easiest thing to find!"
The latter ST is common for me because it's challenging to find healthy, OP meals that are vegetarian in many places where I work, particularly in Africa. This time I did have to order pizza a few times because it was literally my only option. However, I only ate part of it, and saved the rest of other dinners so one pizza lasted me 2-3 meals, which is at least portioning out so as not to scarf an entire pizza in one sitting. And it as easy to do, so I know I can do that as well. So I'm trying to say 'fuck off' to STs!  |
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Post by Deleted on Mar 25, 2017 22:02:22 GMT
surfgirl,You are doing so well with your traveling.I'm retired so it's so much easier for me but if I traveled as much as you I don't know how well I would handle food.WTG for leaving food on your plate especially pizza.
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Post by Deleted on Mar 25, 2017 22:05:48 GMT
I am about to read tomorrow's topic and then just post a brief thread on it.I'm sorry if it doesn't cover everything but I'm not feeling well and I will need to get off the computer.Thanks in advance for understanding.
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ladymajky
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Post by ladymajky on Mar 25, 2017 23:03:44 GMT
This concept of Sabotaging Thoughts and the power to push back at them has been the single biggest take-away for me from the Beck experience. I find it so powerful and life-changing. I think that Sabotaging Thoughts are the script of the rebellious inner child. If you heard a child say those STs out loud, you would laugh at the comments. If you thought the child actually believed those things, you would gently and firmly lead them through the reasons why the statement is fraudulent. So why do we sucker and believe the statements when we say them to ourselves?  ~~ The Thin Person may have Sabotaging Thoughts but can identify BS and ignore it . ~~ The Thin Person knows it is not OK to listen to nonsense. ~~ I choose to recognize the sabotage when it happens and respond to it like a Thin Person does. |
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Tammy
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Post by Tammy on Mar 26, 2017 4:30:43 GMT
Ok. Men can eat an extra 1000 calories/day. They have more muscle than we do. It's completely unfair. And there is absolutely nothing you can do about it. Oh well, Around the holidays I'm always looking at that pecan pie and wishing that I was a man!
The problem with looking at the NI on salad is that a lot of the carbs are f&v carbs. And you really shouldn't worry about those for the most part. And if I were designing a points system, I would probably only count half the carbs in dried fruit, I get it; dried fruit is less filling, and you need to use caution, but it isn't table sugar either. Carbs are tricky. For one thing you need to be careful of them, especially if you are a junior maintainer, someone in the first few years of maintenance . (I am following Barbara Berkeley's advice here,) But a little seems to help you stay stable. The key is little. And that tends to be a lot less than most people typically consume.
I've started working on my fencing STs.
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