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Post by bbbearsmom on Nov 26, 2023 0:46:48 GMT
Day 26 – Recognize Thinking Mistakes
Thinking mistake #1: All or Nothing Thinking
"Either I'm completely on my diet or I'm off of it"
"Either I'm 100 percent successful or I'm a failure and nay as well give up dieting."
(Related to you having perfectionist tendencies.)
Thinking mistake #2: Negative Fortune Telling
You predict the future negatively, without considering other possible outcomes.
Since I didn't lose weight this week, I'll never be able to lose weight.
Since I gave into that craving, I'll never be able to tolerate cravings.
Thinking Mistake #3 -- Overly Positive Fortune Telling
You predict the future too positively, without considering other possible outcomes.
"I'll be able to eat just a little bit of this food I crave, feel satisfied, and stop."
"It's okay if I just estimate the amount of food I'm supposed to have instead of measuring it. I'll still lose weight."
Thinking Mistake #4: Emotional Reasoning
You think your ideas are true even though objective evidence says not.
"Since I feel like a failure for having strayed, I really must be a failure."
"I feel like I just have to have something sweet right now."
Thinking Mistake #5: Mind Reading
You're sure of what others are thinking, even in the absence of compelling data.
"People will think I am strange if I don't drink alcohol at the party."
"She'll think I'm rude if I don't try the brownies she baked."
Thinking Mistake #6: Self-Deluded Thinking
You rationalize by telling yourself things you don't really believe at other times.
"If no one sees me eating, it doesn't count."
"It won't matter if I give in to my cravings."
Thinking Mistake #7: Unhelpful Rules
You mandate actions without taking circumstances into consideration.
"I can't waste food" (Me with the leftovers this week.)
"I can't inconvenience my family by cooking healthier meals or getting the junk food out of the house."
Thinking Mistake #8: Justification
You link two unrelated concepts (to justify your eating).
"I deserve to eat this because I'm so stressed out."
"It's okay to this because it's free."
Thinking Mistake #9: Exaggerated Thinking
You make a situation seem greater or worse than it really is.
"I can't stand this craving."
"I have no willpower."
Using the sabotaging thought list from yesterday or ones that come to mind now decide what thinking mistake they represent.
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Post by bbbearsmom on Nov 26, 2023 0:48:48 GMT
Thinking mistake #1: All or Nothing Thinking
I know I do this but not in my weight management journey. I recognize the progress I’ve made and know I’ve come a long way. If there is a problem, I look at it as a behavior modification situation.
Thinking mistake #2: Negative Fortune Telling
I do this big time throughout my life but with my weight journey I’ve gotten good at fighting back. I kick in to “what can I do” mode to solve the situation.
Thinking Mistake #3 -- Overly Positive Fortune Telling
When this happens, I get scared because often it means I have not prepared for the coming situation. I need to remind myself I always need my skills to manage eating especially away from home.
Thinking Mistake #4: Emotional Reasoning
Again one I do in my life, but I don’t get too emotional with my weight which has been a big help.
Thinking Mistake #5: Mind Reading
Yep, I do this when I’m eating around other people and even if it is just my husband. My first thought will be “what will they think” or “I need to do this or that because they expect that.”
Thinking Mistake #6: Self-Deluded Thinking
Do this on a regular basis, shift into “calories don’t count” mode, usually based on the idea that I’ve gotten away with overeating before.
Thinking Mistake #7: Unhelpful Rules
Some of mine:
It is time to eat; I better eat because I might get hungry later.
Thinking Mistake #8: Justification
This happens when I eat away from home. I come up with reasons why I should eat more.
Thinking Mistake #9: Exaggerated Thinking
Haven’t done this lately.
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Post by cathygeha on Nov 26, 2023 7:41:46 GMT
* I am tired of counting, tracking, weighing and measuring - I need a break emotional reasoning? all or nothing thinking?
* As long as I don't let a slip become a slide - I will be okay overly positive? self deluded?
* I am not at my intended goal weight (yet) but am so much better off where I am than where I was that maybe this is where I should stay/maintain on the scale. overly positive? self deluded?
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Post by susan092907 on Nov 26, 2023 20:22:08 GMT
An example from today - in the very early morning - maybe 3-4 am, I woke up very hungry. I tried telling myself that it wasn't an emergency. But the hunger grew, and I was aware that I did eat below my healthy calorie level yesterday, and I was convinced that what I was experiencing was actual hunger, and I decided to eat.
But I ended up eating what I was craving, instead of something healthful, and I ate too much of it. Looking back on it - my sabotaging thoughts were - I can't resist, I really want it, I have no willpower. My thinking mistake was Exaggerated Thinking. In fact, I could have eaten something that fit into my healthful eating plan, and I could have eaten a small amount and then waited to see if that satisfied me before having more.
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Post by bbbearsmom on Nov 27, 2023 0:19:59 GMT
susan092907, I often wake up too early to get up and need to eat something to go back asleep. Over the years I worked it out that three plain rice cakes are enough carbs to put me back to sleep. Before WW I would bagels with cream cheese.
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Nov 27, 2023 7:28:32 GMT
I had a bit of an unhelpful rules tonight which is we decided to see a movie at 6 but didn’t really have a plan for dinner. So our solution was a slice of pizza, then we shared a piece of pie afterwards for dessert because we passed a pie shop. The unhelpful rule was, well we’re winging it tonight so why pause?
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Post by susan092907 on Nov 27, 2023 21:43:10 GMT
I often wake up too early to get up and need to eat something to go back asleep. Judy thanks for sharing that. After I posted about my early morning, eating, I thought that it must have sounded very strange, and not something I should be sharing. So I appreciate knowing that I'm not the only one who does it. I do track that eating, as breakfast or a snack, and if I'm doing well with my tracking, I work the rest of my day around it. Also thanks for the tip that it takes only a few plain rice cakes to satisfy you. |
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Post by bbbearsmom on Nov 28, 2023 0:58:34 GMT
susan092907, It's about 25 grams of carbs. I've also used one piece of bread.
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Post by surfgirl on Nov 28, 2023 19:43:24 GMT
Thinking Mistake #8: Justification You link two unrelated concepts (to justify your eating). "I deserve to eat this because I'm so stressed out." "It's okay to this because it's free."
The above is probably my biggest downfall and my biggest challenge on a weekly basis. Just Sunday I fell off the wagon and I have no idea what made me do this, but I was at Whole Foods to pick up a few things and for the first time in months, I sauntered past the pizza station and voila! I found myself with not one but two pieces of pizza. I told myself it was getting late and I was famished and if I didn't eat something now I was going to...I don't know what but something would happen. I started eating the first piece and it was greasy and gross and I ate like 2/3 of it, I didn't touch the crust. Then I eat about 1/4 of the second piece and tossed the rest of it in the garbage. WHY did I do that? I knew it was not on my plan. I knew I was up a few pounds from pre-Thanksgiving. I knew I had already eaten off plan that weekend and was not entitled to do so again. WTF is wrong with me?!?
I did tell myself 'good for you for not eating all of it', but still, stopping myself when some damage has already been done isn't good enough. And I did tell my husband what I'd done and he said I need to stop running errands before eating a proper lunch because then I make poor decisions. He's right. Since I've been doing this combo of WW PP within an Intermittent Fasting window and my first food is around noon/1pmish. What's been happening is I go workout and then run a few errands and suddenly it's 3 or 4 and I've not had anything to eat all day except maybe a little banana and peanut butter before working out. So I need to think how I eat my meals and when, so I don't find myself running on empty and out and about making a poor eating decision on the fly.
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Post by ermabom on Dec 2, 2023 14:51:00 GMT
"I'll be able to eat just a little bit of this food I crave, feel satisfied, and stop." - overly positive thinking
"I feel like I just have to have something sweet right now." - emotional reasoning
These are my two worst ones. And, in fact, I can eat a little bit of something sweet after lunch and stop. But I can't if it is later in the evening when I'm tired.
However, I can tolerate hunger and do all sorts of things if I don't start eating. The other day I had to take a train trip to NYC (90 mins each way) to meet someone. I was hungry on the way back and I had time so I got a bagel for lunch. It was not at all satisfying although high in calories. I came home and ate more and then after dinner I ate more. It was a no-good horrible day. I was left wondering how I would have done had I eaten the protein bar (nuts mostly) that I had brought with me. I thought that since it had sugar, the bagel would be a better choice. I also wonder what would have happened had I just drunk the water I had brought and waited to come home and eat a late lunch.
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