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Post by bbbearsmom on Jul 18, 2021 22:19:38 GMT
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 Jul 18, 2021 22:26:02 GMT
What are some of the sabotaging thoughts you use to fool yourself into eating more?
My big one is I've gotten away with overeating before I'll be okay this time too. Sometimes it is a simple "I want to eat this." Other times it is about eating the last little bit instead of throwing it out. It can also be that I don't want to do the mental work required to work through my thoughts and talk back to them.
Do you practice talking back to your sabotaging thoughts?
Not as much as I should. As I said above I keep thinking I will be okay. I've started to talk back more lately and am happy to see that.
What do you think of the concept of us having giving-in muscles and resistance muscles?
I believe in this and need to remember this more often. I know I have problems because I give in so often. When I do resist it feels good.
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Post by surfgirl on Jul 18, 2021 23:05:06 GMT
What are some of the sabotaging thoughts you use to fool yourself into eating more? I am stressed I deserve this treat I've been good so...(see above 'deserve')
Of course none of those STs make any logical sense!
Do you practice talking back to your sabotaging thoughts? Not on a regular basis, and that's what gets me into trouble and weigh gain. I need to STOP, TALK TO MYSELF, and LISTEN TO MYSELF before proceeding.
What do you think of the concept of us having giving-in muscles and resistance muscles? Yeah, it's totally relevant and extremely important, and I think the difference between a thin person and me is that a thin person has strong resistance muscles and I have strong giving-in muscles, and that needs to change for me to be successful.
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Post by cathygeha on Jul 19, 2021 10:22:50 GMT
What are some of the sabotaging thoughts you use to fool yourself into eating more? * It won't taste good tomorrow/as a leftover
* There isn't that much left * I might as welll * I haven't used any of my weeklies so why not?
Do you practice talking back to your sabotaging thoughts? Not always but sometimes...
What do you think of the concept of us having giving-in muscles and resistance muscles? It is a visual that some may find helpful. I think it is a matter of mind over matter and commitment vs waffling
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Jul 19, 2021 13:52:46 GMT
Of course this is everything: the difference in being successful or not. It’s not okay to go off plan for a number of sabotaging thoughts or better stated, for poor thoughts and poor decisions that run counter to everything the Beck rounds teach.
Recent sabotaging thoughts:
-It’s treat night, this pizza is good so I’m going to eat more than I know I should.
-Social eating doesn’t count, it’s social.
-My husband’s away, I’m eating alone, so no rules!
-We’re outside dining in a restaurant, it’s still a novelty, what can I splurge on/get away with? The “I deserve this” treat ST.
Ugh. I've stalled many times because I’ve allowed myself to believe that it’s okay to give into ST instead of buckling down and saying it’s not okay. This giving in is exhausting and I do believe that it’s actually easier to say No Choice and it’s not okay than to keep fooling myself over and over again. I am not at goal and if I want to be, this is an important practice. I’ve seen here that those who are successful in weight loss are consistent in their approach. This is probably the most important lesson I need to focus on. But it means planning ahead, and not running into tricky situations hungry and unfocused.
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Post by mac on Jul 19, 2021 18:55:29 GMT
What are some of the sabotaging thoughts you use to fool yourself into eating more?
* Last week I bought one slice of celebration cake thinking I would eat 1/4 a day for four days. First day I ate the 1/4 piece but the second day I cleaned part of the freezer, found a raspberry bar, thought I can have a couple bites, well I ended up eating several bites, most of it. Then I proceeded to think I could eat my 1/4 piece of cake and leave the rest, well, before I knew it I ate the rest of the cake too! I need to apply my resistant muscle at the store and not bring sugar food home!
Do you practice talking back to your sabotaging thoughts?
I didn't talk back the day above to any sabotaging thoughts but this is a big problem that I need to work on.
What do you think of the concept of us having giving-in muscles and resistance muscles?
* I like the idea and would like to use it in conquering these awful sabotaging thoughts. I have used it and it works good but I need to use it consistently to be successful in maintaining my weight!
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