BBR -- Friday, 11/27 -- Day 27

I'm going to be posting some examples of the 7-Question Technique.

From Carol Ann
1. What kind of thinking error must I be making?
Self-Deluded Thinking

2. What evidence is there my thought isn't correct or entirely correct?
The process is going on, whether I think about it or not. Evidence from other sources (scales, tape measure, changes in clothing sizes) tells me that something is happening, even if I refuse to think about it.

3. Is there an alternative explanation or another way of looking at this thought?
If I acknowledge that I have a faulty thought process, I will have to change the thoughts and change my behavior. Even though my behavior may be self-destructive, at some level I accept myself as I am right now and feel no urge to change.

4. What is the most realistic outcome?
If I don’t think about my weight and my behavior, I will lose my hard-won status as a Thin Person.

5.What is the effect of believing this thought vs changing my thinking?
If I change my thinking, and think about the connection between behavior and weight, I will maintain my current status as a Thin Person, and may even get thinner.

6.What would I tell a family member or close friend if they were thinking the same thing?
There is no value judgement involved here. Just physics. Like Judy says, the laws of physics apply to everyone. Carol Ann is not special. The connection between behavior and weight changes are a fact. If you are unhappy with the weight, then modify the behavior. .

7.What should I do now?
There is a behavior going on that needs adjustment. Take a closer look at all behaviors, not just the obvious or easy ones. The laws of physics apply, and change will happen.

From Tammy:
I get tired of doing this all the time, especially when it seems like I do everything right and still gain. I think it should be easier than this.

1. What kind of thinking error could I be making?
Exaggerated thinking, emotional reasoning, all-or-nothing thinking, self-deluded thinking.

2. What's the evidence that this thought might not be true (or completely true)?
I remember attending an activity when I was a bridesmaid, and all the thin bridesmaids wanted to talk about was their diet. When I was overweight, I didn't think about what I ate, but I thought about being fat. Which is better?

3. Is there an alternative explanation or another way of viewing this?
The grass is always greener on the other side of the fence.

4. What is the most realistic outcome of this situation?
It is unrealistic to think that I can maintain with no effort. It is unrealistic to think that being overweight does not matter to me. If I quit putting in effort, I will regain, and I will be very unhappy.

5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
I can regain or I can continue to maintain.

6. What should I tell a close friend/family member if he/she were in this situation and had this thought?
Quit your whining.

7. What should I do now?
Stick with your plan. It has worked in the past.

I have done this before...need to do it again with a few "thoughts" that repeat themselves...hmm...

Thoughts: who am I kidding? I’m great at beginnings but fail at the follow through and long view. My body is used to being fat.  I’ll never be able to keep this daily, diligent pace up until next October in order to hit my goal weight. 
I’m going to fall back into old habits. 

1. What kind of thinking error could I be making?
self-delusional and exaggerated thinking

2. What evidence is there that this thought might not be true (or not completely true)?
1) I’ve been OP for a month and lost 7+ pounds
2) I haven’t failed yet and am still motivated

3. Is there an alternative explanation or another way of viewing this?
Why shouldn’t I eventually be able to hit goal? Others in my group have done it. 

4. What is the most realistic outcome of this decision?
I’ll keep losing slowly and surprise myself with losing weight over time. 

5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
I’ll stop viewing this process at not being obtainable and start believing I can do it. 

6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
Wow, I can already see you are losing weight, keep up the good work and talk to me anytime you need encouragement. 

7. What should I do now?
Focus on my short term decisions: planning, prepping, tracking and exercise and celebrate each 5# loss. And stop with the sabotaging thoughts.