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4/11/11 1:18 P

I felt some of my sabotaging thoughts creeping back into my brain over the last few weeks. THAT rattled me far more than the few extra pounds on my scale, because it hinted that I was really falling off course.

I've redone my advantages, but now I want to identify some of these thoughts....

"I've shown I can maintain while eating treats so...." (True IF I log and keep my calories in range, but lately not so much!)

"My job stress is over now so I can relax..." (Wellll....THAT obviously isn't working)

"I"m comfortable with where I am so it doesn't matter if I overeat today" (Also not working because I AM gaining weight and would continue to do so if I hadn't caught myself and regrouped)

Heidi

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4/11/11 6:07 A

I think that I either need the calories because I am being more active, or that I need the nutrition in the food. Both are true, yet when they are not planned, I tend to over-eat on them.

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4/6/11 12:29 P

How odd – I had never before considered any of my self-talk to be sabotaging. I thought it was just my usual thought patterns. Now I can see that specific mental conversations lead me straight to food. Sometimes, all I need is a hint of the whole conversation – I’ve heard the whole thing so many times that just a word or two is enough.

Today, I am listening with new interest. What do I say to myself just before I reach for the food? What makes it OK each time? These are the 'reasons' I remember hearing in my head:

“I’m so tired; just beat down from the day. Poor me, I need comfort”

"Oh, look – a goody! Gimmee!!!”

“Everybody else is eating, and there’s lots of food. It’s time to eat!”

“Weekend equals free time. No worries, no restraints”

“I’m lonely and sad. Food makes me feel much better”

All of these are truly sabotaging thoughts! Who knew I could talk myself right into a food catastrophe? No wonder my other diets haven't worked long-term!

I'm going to watch this very closely from now on. When I start thinking about eating off-plan, I'll rewind a bit to hear what just happened in my head.

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9/19/10 11:23 P

The sabotaging thoughts from the list that I have the most trouble with are:

- I'll make up for it later [most of the time I do, but not always]
- I don't want to disappoint or inconvenience [my husband, my mother...]
- It'll go to waste if I don't eat it [I worked hard for the paycheck and I don't want to throw it in the garbage can... of course, I become the garbage can]

And three of my own:

- I'm sick to death of diet food for lunch [yogurt, raw veggies, salad] so I'm going to the deli for some TASTY food
- I'm bored and frustrated with my job, so I'll escape by walking to the deli
- Drinks [soda, wine, beer, juice, etc.] don't really count

I wrote these down on a card and will work on them for the next few weeks.


Edited by: ANUSCHKA9 at: 9/19/2010 (23:24)

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4/11/10 2:20 P

This has been a very powerful chapter for me. I wrote down on a large note card - all the sabotaging thoughts in the gray box on page 193. And for the past few days I have addressed each one on that list with a good response. Many of the things on this list are the things I say to myself frequently when dealing with 'living with food'. But - doing this answering the ST for the past few days has given me practice in addressing these thoughts as they pop into my head during the day.

Edited by: STORYLADY1 at: 4/11/2010 (14:21)

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2/6/10 12:56 P

This is a very new concept for me. I think about everything--sometimes it feels like my mind just spins. But I have never identified the thought I have when I am considering eating something off plan. I will be paying attention to this in the future.

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1/26/10 6:30 P

I have been planning my meals and only eating what I allow myself to each day... how do I identify sabotaging thoughts if I am sticking to my diet?

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9/19/09 11:09 A

For me, mindless eating always begins with sabotaging thoughts or even thinking about a particular food.

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9/19/09 10:25 A

OMG... I have to pay attention to thoughts automatic thoughts that I don't even think about. LOL

Gotta love Dr. Beck's approach. She really makes me look in the mirror to see what makes me tick. The posts in this thread helped me see what I was/am doing.

My main thought (at first reflection) is that I really want it when I want it. The spoiled princess wants her way.

The short term "want" does not help me meet the long term goal.

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2/24/09 7:32 P

A big sabotaging thought for me is the one I will be dealing with in a couple of hours. "I worked hard today and deserve a treat." "I did so well that I deserve to give myself a treat." You know the thoughts. I have to keep telling myself that I have to keep going and not give in to the wrong treats.
Cindi

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2/10/09 6:45 A

The most common one is 'but I'm so hungry.'

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11/29/08 3:55 A

ANTI-Sabotaging Thought -- Eating is not automatic. It is a choice and in my power. I feed my body when it needs nutrition.

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8/9/08 8:26 P

Wow! These two are talking to me today! Glad to see I'm not the only one.

Sandy

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8/8/08 6:06 P

my two big ones surprised the heck out of me!

1 is when i'm tired "I'm going to eat this cuz I need some energy!" response "Eating isn't going to fix what I need sleep for. And eating sugary stuff will just get me more out of kilter."

#2 is when i'm anxious about a deadline or a difficult task at work. the response "It's ok, if I focus on the problem for just a couple minutes, I'll figure out how to deal with it". Otherwise, i was just reaching for food and the problem was still there when I got done eating...

Day 24 - DONE - with some interesing insights :)

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7/9/08 9:58 P

Blow 'em out of the water!

Sandy

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7/8/08 6:22 P

GETTING SOME GUN POWER READY!!!

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7/8/08 1:34 P

Those are good ones! Good to have ammunition against them.

Sandy

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7/7/08 7:54 P

Just starting with this. But I know of two that hit me all the time. You might as well keep eating--you went over your range. You can work harder tomorrow.

Mind come into play too for example something I am not suposed to eat I remember how it tastes, and smells. If I think listen I probably can come up with more.

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5/26/08 9:59 A

Chiapower... Good job at identifying sabotaging thoughts.

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5/26/08 8:48 A

For some reason, I couldn't post to my blog. So here are my sabotaging thoughts:

It's ok to cheat, just this once.

I'm so bored with following a plan and writing down everything I eat. I'll just make up a generic plan and then try to stick to it. I'm wasting so much time tracking my food.

I'm mad and this ice cream (or whatever) will make me feel better.

Since this food is taking up space on the shelf, I'll just eat it until it's gone, it won't really matter. (I don't want to waste food.)(It's free food.)

I'm a failure at dieting, so I may as well give in to that thought and eat what I like.

I deserve to be able to eat what I want when I want it.

The best one: I'm not ready to be on a diet yet. I'm going to really start it SOON.

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5/26/08 8:34 A

Ha, I see that 2 weeks ago I identified this chapter as key. Then I went off and forgot about it.

Today is sabotaging thoughts day. I'm going to go to my blog and make a list of them.

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5/13/08 10:29 P

Sabotaging thoughts are awful! This afternoon I had the strongest urge to put something in my mouth. I wasn't hungry, didn't crave anything -- just wanted to eat! However I kept reciting my Advantages List in my head and reminded myself that I really want to achieve my goals -- and I didn't eat!

Sandy

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5/10/08 10:59 A

You're not alone... that's for sure... LOL.

I have been responding to sabotaging thoughts by putting my focus on the present moment. When a sabotaging thought comes into my head... a non response, or shift of my attention to the present moment takes my attention away from the sabotaging thought and the focus is shifted to what I am doing or experiencing now... in the present moment. LOL... it's not as easy as it sounds, but I am practicing living mindfully these days.

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5/10/08 9:33 A

I just made this thread a "favorite."

My sabotaging thoughts seem to be in charge of me! I must learn to listen and then deal with them. I need good strong counter arguments.

This is key! And it's really great for me to read how each of you are struggling with this as well. No, I'm not alone. Yay!

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3/28/08 8:58 P

For me... becoming aware of my thoughts was the first step to recognizing that my own thoughts can sabotage my efforts. Learning to identify sabotaging thoughts or being aware of my thinking is a conscious effort.

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3/27/08 8:22 P

Keep supressing her! You know what it's like if you give in to a tantrum!

Sandy

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3/27/08 1:03 A

:::nods:::

i found it interesting that Beck just wants us to listen to our irrational wheedling sabotaging type thoughts for today... perhaps just to begin to recognize how much they affect us.

I know for me, it can seem incessant... especially when I'm struggling with a decision to over-eat or binge...

for me, i think about these thoughts as my inner 2 yr old child having a hissy fit that makes me think the food is more important than me, my health, my hopes & dreams.

she wheedles & whines and has little temper tantrums, much like a 2 yr old screaming and stamping her foot in the aisle of a grocery store demanding that food right there while pointing at __________!

if she's not throwing a tantrum, then she's wheedling and trying to "let's make a deal" with all sorts of promises that I can eat this now, just this little bit and on Monday, I can start over! Promise!

upshot ~ yes, i didn't really realize I was doing it and it takes practice to change this thinking.... lots & lots of practice :)

some things have gotten better but it seems like my inner child has boundless energy ~ lol ~ i wish she would knock it off!

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1/27/08 10:09 A

Mary... I like your reminder "I also want to be slender and healthy, in fact, I want that more" in response to I really want it. I plan to practice this response when the I really want it thought comes up.

Learning to identify sabotaging thoughts was easy for me. Learning to respond to them is an on going project... a skill I'm willing to practice.

Edited by: MAZZYR at: 1/27/2008 (10:13)

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1/27/08 6:37 A

Yes you do, Mary!! And you're well on your way!!

Sandy

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1/26/08 9:17 P

Taking the time to tune in and pay attention to the thoughts I was having prior to wanting something unplanned was very enlightening. In the past, I would ignore my thoughts and just go for the food. Now I'm aware of all the things I say to myself beforehand. My most frequent one is "I really want it" and "(poor me)I should be able to eat what I want". Wanting it doesn't mean I have to have it all the time. I have to remind myself I also WANT to be slender and healthy, in fact, I want that MORE.

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12/29/07 7:07 P

Very good, Mazzy!! Fight those bad thoughts!! You've learned a lot!

Sandy

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12/29/07 11:15 A

Quoting Dr. Beck:

Once I get good at identifying my sabotaging thoughts (so I can respond to them), dieting will be easier."

Whenever I have a desire to go off my diet, I'm going to: Stop and look for sabotaging thoughts.

I'm learning that eating is not automatic... it starts with a thought. The thought then triggers a behavior, or an action.

I identified the following as sabotaging thoughts that trigger the desire to eat, and/or trigger a craving:

Oh screw it!
I really want it!
Mmmmmmm that looks good!
I want_________________!
It's not that fattening!
Nuts... I want_________!
Cheese..I want_________!

I was in tune out mode when I wanted what I wanted when I wanted it. I was unable to recognize my thoughts as sabotaging thoughts.

Today I have a new awareness that my thoughts may trigger the desire to eat, however, I'm learning first how to identify sabotaging thoughts, and then the skills to respond to them.


Edited by: MAZZYR at: 12/29/2007 (11:16)

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11/27/07 9:35 A

the other thing I realized is that I wasn't reading my cards 2x a day anymore. I will resume today...that brain of mine still needs some washing!! ;o)

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11/26/07 11:01 P

MoreRed... Sounds familiar... "I'm hungry and want to eat more (even though I just ate)" is the good old thought that triggers sabotaging thoughts.

I remind myself that it takes my brain 20 minutes to realize I'm full... and IT'S NOT OKAY to eat unplanned food... OH, WELL... move on.

Identifying and responding to sabotaging thoughts have made losing weight easier for me.

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11/26/07 9:23 P

Good Going! Keep Pushing! I always look at food even if I have no intention of eating it. Old habits die hard! Wanting to eat more is normal; just has to be fought! Keep up the Good Fight!

Sandy

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11/26/07 5:07 P

I've been jotting down some thoughts I had today, like:
I'm hungry and want to eat more (even though I just ate).
I pushed away the plate of cookies at a lunch meeting today...but still looked to see what kind was there.

Not sure if they were sabotaging thoughts, but that's the line of thinking that could lead me down the wrong path if I didn't have the resolve that I have today....



Edited by: MORERED at: 11/26/2007 (17:07)

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11/22/07 10:36 A

I logged in the food I plan to eat at supper today on Tuesday. I had a nice omelet for breakfast and I'm just looking forward to seeing everyone! Yay!! Such a change!!

Sandy

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11/22/07 10:05 A

Identify Sabotaging Thoughts

Quoting Dr. Beck:

"Once I get good at identifying my sabotaging thoughts (so I can respond to them), dieting will be easier."

Today is Thanksgiving. I have identified "I really want it" and "It's not that fattening" and "It's a special occasion" as sabotaging thoughts. My response is... It's Not Okay, or No Choice, or plan ahead and accept that I may not lose weight this week.

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11/11/07 8:03 P

Enjoy my food, but you are right... my priority is also my health and feeling good about myself.

Funny... when I was younger my priority was looking good over health.

Edited by: MAZZYR at: 11/11/2007 (20:05)

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11/11/07 7:49 P

It is funny to think that I placed that high of a priority on food! Over my health or feeling good about myself! Weird!

Sandy

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11/11/07 5:32 P

Identify Sabotaging Thoughts

"I really want it" and "It's not that fattening."

LOL... These sabotaging thoughts sound so childish to me now. The adult me is saying "It's not okay to eat unplanned food of any kind. I'm just trying to fool myself."

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9/25/07 9:10 P

Just Be Patient!! The way you're going, you'll get there soon!! It is wonderful!! You'll love it!!

Sandy

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9/25/07 6:42 P

Hey, I'm the only one in this thread not under 200 yet. I'm so jealous of you all. Is that a sabotaging thought, I think not. I want to join you all.
mary

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9/25/07 6:40 P

Today I had so many of those sabotaging thoughts but not in relationship to food, I was just sabotaging myself to try and get depressed. I walked it off and cleared my head and said "NO choice."
Mary

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9/20/07 11:03 P

Yay Beck, indeed!! It is great!

Sandy

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9/20/07 10:59 P

I have had many of the thoughts listed and still do. They have become habits and they are sneaky.
Hopefully we'll be able to form new and better habits that will eliminate the sabotaging thoughts.
This book is good. Yay! Beck!
SandyK

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9/20/07 9:44 P

I feel the same way about special occassions; there is always something coming up that looks like a good reason to overeat or eat something you shouldn't. But you can enjoy life without overeating! Actually you can enjoy it more!!

Sandy

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9/20/07 1:18 P

I checked off more than 1/2 of the ones Beck has listed in the book as ones I've used. I've also thought if you had my life you'd eat a bag of cookies too.

But you know what? That is all sabotaging thoughts based on the fear of breaking the HABIT if overeating. Now if I hear a thought like that my response is different. Now after being exposed to this book, I know those thoughts are not helpful and I do not have to act on them. I really can't use my life challenges as excuses anymore. Everyone has challenges. Overeating was not fixing mine, it was just making me fatter.

Edited by: MOM2TWO! at: 9/20/2007 (13:18)

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9/20/07 6:33 A

I know in the past alot of these thoughts went through my mind, like: I'm stressed/tired/sad/bored/upset/lonely, It's a special occassion, I'm treating myself, I'll never lose the weight anyway. They sound really funny to me now but I used to really feel that way. It's very good that we learn how to deal with those types of thoughts because we can get discouraged, or stressed, or tired, and those thoughts can still creep back into our minds. Tomorrow we find out what to do about them!

Sandy

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9/16/07 8:27 P

Can you tell when you're having erroneous thoughts about food and eating? What thoughts are sneaking past you?

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