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Post by bbbearsmom on Mar 18, 2024 22:37:46 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 suggests 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 Mar 18, 2024 22:42:44 GMT
My giving-in muscle has been working overtime. I'm always coming up with rationalizations on why it is okay to overeat. Still having problems recognizing the thoughts and talking back to them when I'm having them. One this afternoon was: I'll feel better if I have some nuts, when if I didn't, I would have felt a little uncomfortable but really would have been fine. Another sabotaging thought I've been having is having to eat up left-overs. Don't like throwing out food.
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Post by ermabom on Mar 19, 2024 12:44:53 GMT
My biggest rationalization is "I've done xyzzy all day, I deserve it". I really need to get over this one.
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Post by lani on Mar 19, 2024 14:18:30 GMT
Another sabotaging thought I've been having is having to eat up left-overs. Don't like throwing out food. It's time for me to trot out one of my favorite Beckisms: food will go to waste, either through your body or to the trash! I'm paraphrasing, but this has been a very helpful thought for me.
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irisinnia
Transcendent Member
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Posts: 1,222
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Post by irisinnia on Mar 20, 2024 0:00:13 GMT
[mention]lani [/mention] That’s one of my favorites too!
Some of my sabotaging thoughts are:
I don’t have to weigh/measure this. I tracked one.
It was just a little bit, it doesn’t count
I did a lot of chores today, that counts as exercise
This one time won’t make a difference.
I do not talk back to them right now, hence this situation.
Resistance and giving in muscles are real! I have experienced amazing resistance strength and have exercised my giving in muscle to epic proportions. Practice makes progress and baby steps matter if they’re in the right direction.
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Post by susan092907 on Mar 20, 2024 12:33:07 GMT
I use almost all of the fooling myself sabotaging thoughts that Beck lists, especially these -
- it's not a whole piece - only this one time - it's not that fattening - I'll make up for it - it won't matter - I'm celebrating - 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 eat it eventually anyway
I practice talking back to these thoughts, I remember my advantages list, and if I remember to, I exercise my resistance muscle.
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