Post by surfgirl on Jul 28, 2020 1:33:53 GMT
TODAY’S MANTRA: Once I learn to use the scale as information to guide my efforts, dieting will be easier.
I think most of us have been at this long enough that we don’t need to review the WI ideas like wearing the same thing each week, same time of day and so on. Do what you’ve been doing and carry on folks!
Beck talks about the three scenarios we face every time we weight in: either we have a loss, and Yeah Us! Or we have a gain, and Boo Us! Or we stay the same as last weigh in, Shit all that work for nothing?! Let’s review STs and HRs for each of those three weight in scenarios:
SCENARIO 1: You lost a ton of weight this week!
ST: Awesome, I can’t believe I lost that much in once week! I’m going to celebrate and splurge on going out to eat this weekend to treat myself!
HR: It’s great that I can see a loss this week, it feels good to see my hard work pay off. Now I need to continue with the hard work and stick to my plan both in eating and exercise so I can continue to see losses and reach my goal. A thin person doesn't go off the rails just because they had a good WI week.
SCENARIO 2: You gained some weight, whaaat?!?
ST: Shit, I can’t believe how much work I put in last week and I’m actually UP on the scale! What happened?!?
HR: Okay, that sucks but let me review my logs and see what I ate last week. Did I really stay OP or did I have any unplanned eating that might have contributed to this? Did I engage in my usual exercise routine or did I bail on some workouts? Either way, I need to stay the course because sometimes the scale will go up a little bit but it doesn’t give me permission to go off plan and start exercising my giving in muscle! A thin person doesn't let a gain derail them, instead, they reflect on what they're doing and try harder next week.
SCENARIO 3: You stayed the same as last week’s weigh in. Grrrrrrr!
ST: I can’t believe all the hard work I put in last week and I didn’t lose a thing, it’s not fair!
HR: It sucks that there’s no loss this week on the scale, BUT, I maintained last week’s loss so I did what needed to be done to not gain weight last week. I’m going to stick to my plan and keep on going. Hopefully I will see results soon. A thin person is consistent so that they can maintain their weight more easily long term.
TODAY’S REFLECTION: Now that you’ve learned more about Sabotaging Thoughts and Helpful Responses, what level of change do you feel you’re at today on the below drawing, and why? Has that level shifted at all over this past week?
https://www.instagram.com/p/BOkQPC1ALCq
