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AURA18's Photo AURA18 Posts: 7,420
3/29/17 2:03 P

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Day 25: Identify Sabotaging Thoughts "Don't want to waste food & I'm tied and stressed"
Most frequently lately but all the negative thinking listed on page 193 can creep in and sabotage my nutrition and fitness plans. Leaning healthy responses will make following my plan easier.

Maribeth, MN(CST) blc35Panthers9/6 * 5%Casual Travelers *100DWL 7/1-10/9 * Beck 8/1 (8-12 weeks)
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3/26/17 2:02 P

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Thanks Kriszta!

Carolyn



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3/26/17 12:59 P

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Wow, Carolyn, congrats to saying no to unplanned cake AND feeling good about it!

emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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3/26/17 8:39 A

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I didn't have a chance to do this exercise until today (the next day). Ironically I worked through this topic without even reading it! My youngest daughter, who is extremely fit is visiting and we had to go to a program that provided lunch. I was deliberate with what I took for lunch. My daughter added a bag of popped corn chips to her lunch. I was very hungry even after eating so I took a couple of her chips. I was really ok with a couple and stopped. But then the cake was brought to the table. I said no thanks and my daughter took a piece. I remember thinking I can share her piece, then thinking if I have a bite I will be adding sugar to my diet after I have really weaned myself off sugar, then I thought I have worked hard to lose the weight I have lost, do I really want to go back down that road? After all that internal dialog I did NOT have the cake and I didn't even have to say "oh, well" because it wasn't worth it in any shape or form! This is lengthy but it was another YAY me moment.

Carolyn



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3/26/17 7:17 A

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Thank you for sharing this, Kriszta.

Monica

Central Time Zone


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3/26/17 5:31 A

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I'm back with my report of the experiment. I had 3 sabotaging thoughts.

12:30: saw DS eating fresh baguette.
I thought "it is lunchtime and I'm hungry, I want to eat a few bites"
but remembered I planned something else for lunch, and my planned lunch is better.
Also, my breakfast + lunch + dinner = my total calories planned for the day.

15:20: we had takeout burger and fries for lunch,
I ordered large fries to give one third to DH.
Snatching food from other people's plate often tempts me.
Now I kept "his" fries on my plate, separated from "mine".
I had the recurring thought to eat a few of "his" fries, but did not.

18:30: had dinner at the house of our friends, and finished cooking together.
My task was taking out the bones of rotisserie chicken.
I must confess, at home I usually eat the pieces remaining on the bones (standing and a bit embarrassed because it is really gross...)
Today's experiment shed light on my sabotaging thought: "It is so enjoyable eating the pieces off the bones! I must eat them, otherwise I waste an opportunity for pleasure!"
This time, I removed the bones and cut the meat to small pieces gracefully, with a sharp knife in one hand and a fork in the other, and didn't touch chicken once with my fingers, and did not eat one single bite!
It was not difficult at all, once I firmly decided that I will NOT eat.
A few minutes later I got to enjoy a wonderful Mexican dinner with DH and our friends.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


310 Maintenance Weeks
 
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320
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3/25/17 10:16 P

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Day 25 - Identify Sabotaging Thoughts
The first time I did Beck's. I skipped this exercise. The first skills I learned from the first part of the were very effective in helping control of my eating habit-- eating slowly and mindfully, sticking to my meal plan, sitting down to eat, and tolerating hunger and craving. My weight dropped substantially. But now I down to the last 10--that I've been struggling with for almost 6 month, I need to tweak my approach.. So I'm going to do this exercise for the next 24 hours.




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3/25/17 8:50 P

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I am the same way -- I need to practice being more aware of what I am thinking during mindless eating episodes. We can do this!

Monica

Central Time Zone


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3/25/17 7:34 P

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Day 25 - Identify Sabotaging Thoughts

I have a hard time identifying my sabotaging thoughts. When the S**t hits the fan it seems like it is usually mindless. I do know that my binge eating can be set off by stress or when I am upset about a situation. I can feel the pressure to eat build. It is the craziest thing because it NEVER makes me feel better... only worse. I don't even enjoy the food while I am eating it. I am going to try and pay closer attention to what I am thinking.. rather than just what I am feeling when these situations arise. Fortunately, I currently have been on plan for over five weeks and I'm feeling good.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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3/25/17 12:02 P

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Change your mind ... and the rest WILL follow.

I use to talk to myself ... like I didn't like me at all. Now my attitude is I am taking the best care of me that I know how to. When the old me shows up ... I put her in her place quickly.

emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (12,375)
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3/25/17 10:01 A

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Thanks Kriszta for your link to your blog. The reminder to incorporate the sitting to eat is one I need to pay attention to. 2 of my 3 meals are typically eaten standing at the counter - my progress on this has slipped and needs to be strengthened.

The queen of sabotage here! I see a smaller number on the scale and I am bombarded with sabotaging thoughts. "You lost weight, even while eating off plan. See - a little won't hurt". And I am off roading, adding to the plan, changing the plan, ignoring the plan. My main pitfalls - not eating while sitting down, reacting to what I see in the pantry when I open it (And I though I had everything organized for my comfort - guess who is rearranging the pantry today??), not being complete in my meal planning (you know what you're doing, you don't need to write it down). I am starting each day with a reminder that sabotaging thoughts come at the worst time - be strong!

Taking a moment between the sabotaging thought and the sabotaging action is critical and will be a new items for me. A new action card - No Sabotaging ACTIONS.



Edited by: CHIGGERCANE at: 3/25/2017 (10:14)
Deb
Changing my life 1 step at a time.


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3/25/17 4:57 A

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Congrats to everyone getting this far in the book!
We have learned and practiced so much, and dieting has already become easier for most of us.
emoticon

...attention, white waters ahead!
If you find the next 3 days of the program challenging, it is not you... they really are, for almost everyone. For me certainly!
But the time and effort we put in this is worth it, because we can understand and counter our sabotaging thoughts effectively for the rest of our lives.
From Day 28 on, the rest of the program will be easier again.

So, today's task is paying attention and identify our own sabotaging thoughts, that tell us it is OK to go ahead and eat something which is not on our plan.
This is not easy catch the sabotaging thoughts arising, because it happens so fast. For some people it helps to really stick to the D3 Eat Sitting Rule skill. Grabbing the desired food and walking to the table with it gives time to catch the sabotaging thought.

I'll do this assignment in the next 24 hours, will have plenty of opportunity as we dine with friends and they are amazing cooks!

For new readers, I link here my blog from the 2016 October reading, as an
example.
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6257040


Edited by: KRISZTA11 at: 3/25/2017 (04:59)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


310 Maintenance Weeks
 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (102,728)
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2/16/17 2:57 P

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Sounds like a good idea - making food related decisions conscious is very helpful!

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


310 Maintenance Weeks
 
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80
160
240
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (120,863)
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2/15/17 3:58 P

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Hmmmm ... I don't think I think much before I put food in my mouth.

I talk to myself ... but maybe I need to talk to myself more before putting food in my mouth.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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2/2/17 2:22 A

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Great attitude!
Actual weight is not an accurate measure of success, as overnight weigh fluctuation may be 4-5 pounds while weekly weight loss is not more than 1-2 pounds.
If you continue to learn and practice, the clear downward trend will be visible soon.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


310 Maintenance Weeks
 
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80
160
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320
MOOMSHINE's Photo MOOMSHINE Posts: 6,012
2/1/17 8:59 P

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My yesterday, oddly, correlated to yesterday's assignment about challenges: I was bloated, upset, and something I forget. The scale reflects yesterday's situation: it shows I'm a pound up. As for today, Identifying Sabotaging Thoughts, I am very jazzed about working the BDS, that if I've had any sabotaging thoughts, I swiftly dealt with them. Even with that lying *(#*@ scale, I've not had sabotaging thoughts -- don't know why the scale is up, but I know it's not because I've been unfaithful to the diet nor to my exercise regime. That having been said, who knows what the morrow will bring, so I've got the hearing aids turned up so I can hear and record any sabotaging thoughts that may creep up, and I'm watching my numbers very closely. 8-)

8-)
Em
SoCal
Pacific Time Zone
______________________________
We are what we repeatedly do. Excellence, therefore, is not an act but a habit. Aristotle


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JUNEPA's Photo JUNEPA Posts: 12,242
11/1/16 12:29 A

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Kriszta ( in her Spark page blog about Day 27 and on Day 27 of this forum) talks about 7 sabotaging thoughts she came up with on her first Beck Trek and how she has resolved 5 of them. That is awesome !! I have identified one main one to work on and resolve, I have more, but will leave them for now and work on them the next time around. Like Strongdawg says, I do agree that Day 25, 26 27 Identify Sabotaging Thoughts, Recognize Thinking Mistakes, Master the 7 Questions Technique will be very powerful weapons in changing how I think and act and help me reach goal weight and maintain once I get there.

Sometimes sabotaging thoughts are kind of funny when we logically break them down.
Mine is the fear of being too rigid in my thinking by following the day plan and ending up with me being anorexic.

A day plan is only rigid the next day, every day I choose the plan, so it is not really rigid. Losing weight usually does not result in anorexia and I have never been underweight in my life and my goal weight is in the middle of the BMI index for my height, so I won't be even close to underweight at my goal weight. While it is not a totally impossible outcome, it is a very unlikely one. Really, being afraid of becoming anorexic when I am months away from reaching goal weight, and potentially using that for not sticking to the plan today means I will not get to goal weight.

So the plan is, stick to the plan, build a magnificent resistance muscle, reach goal weight !!



Edited by: JUNEPA at: 11/1/2016 (01:12)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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10/27/16 8:34 A

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Like others, this part of the Beck Road is rocky for me, It is so logical and thoughtful and I am so emotional and reactive. I need to slow down and make myself pay attention to my sabotaging thoughts. One at a time, little by little. Right now my 2 most compelling thoughts are "I want this ______," and "I don't care". These thought could seriously derail me, if I don't stop and pay attention to them.

Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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10/27/16 7:30 A

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Beckniques, I like it :)

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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STRONGDAWG's Photo STRONGDAWG Posts: 1,407
10/27/16 5:29 A

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Days 25, 26, & 27 are the crux of the matter for me. Sabotaging thoughts, thinking errors go hand in glove. The 7 questions are so helpful in breaking down thinking errors. Of course remembering to do it is the key. I didn't learn the other Beckniques in one shot, so I needed to giver myself time to learn these.

She believed she could so she did.
- R.S. Grey


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KBEHNKE81's Photo KBEHNKE81 Posts: 11,213
10/25/16 11:10 P

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Excerpts from a few of my blogs regarding sabotaging thoughts:

#1 Sabotaging thought: I'm not happy about the argument going on right now, and I want to feel better, so I'm going to eat all the yummy goodies at the party once we get there.
Response: Eating extra calories will not resolve the argument and will only give me another thing to be disappointed and stressed out about. I don't like seeing those red triangles on my daily reports, and chowing down chips and cake will certainly result in a red triangle. I took some deep breaths, imagined how I would feel once the situation is resolved, and kept my food consumption under control at the party.

#2 Sabotaging thought: Last time I ordered this kids' meal I got overcharged and I just don't want to have the hassle again, so I'll get a different (higher-calorie, less nutritious) meal.
Response: Get the best food available for your body, especially because you are biking a long distance and need good fuel and don't need a stomach ache. You can overpay if you don't want to hassle with the overcharge, but don't short-change yourself by choosing a yucky meal.

#3 Sabotaging thought: We're at a Steak and Shake, and those burgers look yummy, and I've never had the blackberry/chocolate shake before, so I better have it now because I'll never get this chance again.
Response: I learned from my mistakes from our last road trip that it is not worth spending 900+ calories on a burger, when I don't even like them that much. I didn't feel deprived of a blackberry/chocolate shake yesterday when I didn't know about it, so there's no reason I can't live without it today. I opted for a BLT rather than a hamburger, and begged just a taste of the shake my husband ordered.

**Kathleen
___________
2 Peter 3:9


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10/25/16 9:16 P

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I need work here. "That little bit won't hurt.". "No one will know if I eat that food." "I have calories to spare today.". I know these are in my repertoire. I will have to pay attention to find the others.

She believed she could so she did.
- R.S. Grey


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10/25/16 4:44 P

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Completed Day 25 and identified 3 sabotaging thoughts,
blogged about them here:
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6257040


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


310 Maintenance Weeks
 
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FUNLOVEN's Photo FUNLOVEN SparkPoints: (51,959)
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10/25/16 9:21 A

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This is the start of a very difficult stage for me. My brain is already screaming DANGER, DANGER, DANGER, it is so frightening to me. What is frightening? I am frightened of failure at this point. I seem to have so many sabotaging thoughts it is no wonder my weight has gotten to this point. I can justify anything! And there lays my problem.

I am not going to let this get me down this time around. I want to be Beck Strong!

Sue

Michigan - EST

"Live life to its fullest and make the most of every day."


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8/16/16 2:28 A

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This was very helpful for me!
I was sceptic, thinking I didn't have any sabotaging thoughts or thinking mistakes,
and it didn't make much sense to me until I got to Day 27 "Master the Seven Questions Techniques" and spent a few days thinking about this.
Hard work, but totally worth it!

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


310 Maintenance Weeks
 
0
80
160
240
320
MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,900
4/11/11 1:18 P

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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

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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.

J. Speed Eastern Standard Time, UTC/GMT -5
www.thebushwhacker.com/the-old-new-n
uclear-fuel-thorium


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DRAGON-ROSE's Photo DRAGON-ROSE Posts: 47
4/6/11 12:29 P

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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.


Your life is not a dress rehearsal, it is the real thing. Do what makes you happy. Do it now.


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ANUSCHKA9's Photo ANUSCHKA9 SparkPoints: (226,426)
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9/19/10 11:23 P

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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)
Anuschka
PST - San Francisco Bay Area


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STORYLADY1's Photo STORYLADY1 Posts: 247
4/11/10 2:20 P

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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)
I can't lose 100 pounds....but, maybe I can lose five pounds twenty times.


"You may have to fight a battle more than once to win it." - Margaret Thatcher


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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.

Annie
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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?

Check out The Anonymous Diary Project and share your story anonymousdiaryproject.blogspot.com/


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MAZZYR's Photo MAZZYR Posts: 9,172
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For me, mindless eating always begins with sabotaging thoughts or even thinking about a particular food.

Mazzy


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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.

Expect Success

*´¨)
¸.•´¸.•*´¨) ¸.•*¨)
(¸.*Stress comes from focusing on problems,
........relief comes from focusing on solutions.

Reward yourself for behaviors, not results.
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2/24/09 7:32 P

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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

Cindi
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2/10/09 6:45 A

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

Maintenance range. 127 to 132.

LIfe should not only be lived, it should be celebrated! (Osho)


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11/29/08 3:55 A

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

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Feeling healthy is much better than ANY food tastes!!!

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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 :)

My ticker represents 12 years of learning and losing and regaining and regrouping - I'm NOT going back! I *AM* and *WILL BE* fit 4 life!!


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7/9/08 9:58 P

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Blow 'em out of the water!

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GETTING SOME GUN POWER READY!!!


Joshua 1:9

Have not I commanded thee? Be strong and of a good courage; be not afraid, neither be thou dismayed: for the Lord thy God is with thee whithersoever thou goest.

PAT FROM NC


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7/8/08 1:34 P

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

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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.


Joshua 1:9

Have not I commanded thee? Be strong and of a good courage; be not afraid, neither be thou dismayed: for the Lord thy God is with thee whithersoever thou goest.

PAT FROM NC


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MAZZYR's Photo MAZZYR Posts: 9,172
5/26/08 9:59 A

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Chiapower... Good job at identifying sabotaging thoughts.

Mazzy


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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

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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

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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!

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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.

Mazzy


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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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MAZZYR's Photo MAZZYR Posts: 9,172
3/28/08 8:58 P

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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.

Mazzy


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3/27/08 8:22 P

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

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3/27/08 1:03 A

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:::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

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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)
Mazzy


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1/27/08 6:37 A

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

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1/26/08 9:17 P

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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.

Mary



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12/29/07 7:07 P

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

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MAZZYR's Photo MAZZYR Posts: 9,172
12/29/07 11:15 A

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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)
Mazzy


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11/27/07 9:35 A

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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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MAZZYR's Photo MAZZYR Posts: 9,172
11/26/07 11:01 P

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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.



Mazzy


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11/26/07 9:23 P

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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!

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11/26/07 5:07 P

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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

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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!!

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MAZZYR's Photo MAZZYR Posts: 9,172
11/22/07 10:05 A

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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.

Mazzy


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MAZZYR's Photo MAZZYR Posts: 9,172
11/11/07 8:03 P

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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)
Mazzy


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11/11/07 7:49 P

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

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MAZZYR's Photo MAZZYR Posts: 9,172
11/11/07 5:32 P

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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."

Mazzy


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9/25/07 9:10 P

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

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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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PEANUTBUTTER14's Photo PEANUTBUTTER14 Posts: 214
9/25/07 6:40 P

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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

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Yay Beck, indeed!! It is great!

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SANDYKEYS's Photo SANDYKEYS Posts: 96
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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. emoticon Yay! Beck!
SandyK

Thanks be to God, I am achieving my goal!

5 years ago my weight was 292. I've been off and on diets since then until I found SparksPeople.
Now I'm getting back to were "I" want to be, 165#.
I discovered the book "The Beck Diet Solution" by Dr. Beck. Her book, which uses Cognative Therapy, is helping me to adjust my mind to think like a thin person. When I can convince my mind, my body will follow.


 
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9/20/07 9:44 P

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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!!

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Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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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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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!

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9/16/07 8:27 P

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

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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