Post by lizlor on Nov 18, 2023 17:22:28 GMT
Day 19
Stop Fooling Yourself
Beck reminds us that dieters have an amazing ability to delude themselves about food. They might be very rational and reasonable in other ways, but not when it comes to food.
Read the following list of self-deluding sabotaging thoughts and check off those that you’ve had in the past:
It’s okay to eat this because ... it’s not a whole piece.
I’ll eat it only this one time.
it’s not that fattening.
I’ll make up for it by eating less later.
it won’t matter.
I paid for it. it’ll go to waste.
I’ll disappoint someone if I don’t.
everyone else is eating it.
I’m celebrating.
no one will see me eating it.
it’s just the crumbs.
it’s free.
I really want it.
it’s a special occasion.
I’m upset, and I just don’t care.
I’m craving it, and I’ll probably just eat it eventually.
These thoughts delude you into eating when you shouldn’t. After all, a calorie is a calorie, no matter when, where, or why you eat it. You might be able to see how irrational these thoughts are right now. Yet, in the moment when you really want to eat something, you might try to convince yourself that these thoughts are valid.
How to Stop Fooling Yourself
The next time you have an urge to eat something that’s not on your plan, notice what’s going through your mind. Only on rare occasions do people put food in their mouths without thinking about it. There’s usually a thought that precedes eating. Pay particular attention to thoughts that start with the phrase, It’s okay to eat this because....
Create an It’s Not Okay Response Card similar to the one below and read it daily, perhaps whenever you read your Advantages Response Card. Also, pull it out whenever you think you’re at risk of not following your plan.
It’s Not Okay
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.
Commit in Writing
How will you answer the following?
The next time I have a self-deluding thought I’m going to:
Stop Fooling Yourself
Beck reminds us that dieters have an amazing ability to delude themselves about food. They might be very rational and reasonable in other ways, but not when it comes to food.
Read the following list of self-deluding sabotaging thoughts and check off those that you’ve had in the past:
It’s okay to eat this because ... it’s not a whole piece.
I’ll eat it only this one time.
it’s not that fattening.
I’ll make up for it by eating less later.
it won’t matter.
I paid for it. it’ll go to waste.
I’ll disappoint someone if I don’t.
everyone else is eating it.
I’m celebrating.
no one will see me eating it.
it’s just the crumbs.
it’s free.
I really want it.
it’s a special occasion.
I’m upset, and I just don’t care.
I’m craving it, and I’ll probably just eat it eventually.
These thoughts delude you into eating when you shouldn’t. After all, a calorie is a calorie, no matter when, where, or why you eat it. You might be able to see how irrational these thoughts are right now. Yet, in the moment when you really want to eat something, you might try to convince yourself that these thoughts are valid.
How to Stop Fooling Yourself
The next time you have an urge to eat something that’s not on your plan, notice what’s going through your mind. Only on rare occasions do people put food in their mouths without thinking about it. There’s usually a thought that precedes eating. Pay particular attention to thoughts that start with the phrase, It’s okay to eat this because....
Create an It’s Not Okay Response Card similar to the one below and read it daily, perhaps whenever you read your Advantages Response Card. Also, pull it out whenever you think you’re at risk of not following your plan.
It’s Not Okay
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.
Commit in Writing
How will you answer the following?
The next time I have a self-deluding thought I’m going to:
âś…
