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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,314
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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JSPEED4's Photo JSPEED4 Posts: 1,674
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.

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DRAGON-ROSE's Photo DRAGON-ROSE Posts: 40
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: (181,579)
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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)
"Enthusiasm is the greatest asset in the world. It beats money and power and influence. It is no more or less than faith in action." - Henry Chester


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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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ANNANN63's Photo ANNANN63 Posts: 2,241
2/6/10 12:56 P

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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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SKALYA2002's Photo SKALYA2002 Posts: 13
1/26/10 6:30 P

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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: 8,926
9/19/09 11:09 A

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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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NANCY-'s Photo NANCY- Posts: 7,325
9/19/09 10:25 A

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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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CINDILP's Photo CINDILP SparkPoints: (80,094)
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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

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LILLIAN364's Photo LILLIAN364 SparkPoints: (0)
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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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FB_000's Photo FB_000 Posts: 1,271
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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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
8/9/08 8:26 P

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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!!!

STG - Have a 4 week streak!


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RUN2RIDE's Photo RUN2RIDE Posts: 1,182
8/8/08 6:06 P

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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 6 years of learning and losing (and regaining a bit) - I'm NOT going back! I *AM* fit 4 life!!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
7/9/08 9:58 P

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Blow 'em out of the water!

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

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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (97,439)
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7/8/08 6:22 P

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GETTING SOME GUN POWER READY!!!

PAT

PROVERB 23:7

FOR AS HE THINKS IN HIS HEART; SO IS HE: EAT AND DRINK, SAYS HE TO YOU BUT IS HEART IS NOT WITH YOU.

HE GIVES POWER TO THE FAINT, AND TO THOSE WHO HAVE NO MIGHT HE INCREASES STRENGTH. EVEN THE YOUTHS SHALL FAINT AND BE WEARY, AND THE YOUNG MEN SHALL UTTERLY FALL; BUT THEY WHO WAIT UPON THE LORD SHALL RENEW THEIR STRENGTH, THEY SHALL MOUNT UP WITH WINGS AS EAGLE, THEY SHALL RUN, AND NOT BE WEARY, AND THEY SHALL WALK, AND NOT FAINT.

ISIAH 40:


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
7/8/08 1:34 P

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

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

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7/7/08 7:54 P

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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.

PAT

PROVERB 23:7

FOR AS HE THINKS IN HIS HEART; SO IS HE: EAT AND DRINK, SAYS HE TO YOU BUT IS HEART IS NOT WITH YOU.

HE GIVES POWER TO THE FAINT, AND TO THOSE WHO HAVE NO MIGHT HE INCREASES STRENGTH. EVEN THE YOUTHS SHALL FAINT AND BE WEARY, AND THE YOUNG MEN SHALL UTTERLY FALL; BUT THEY WHO WAIT UPON THE LORD SHALL RENEW THEIR STRENGTH, THEY SHALL MOUNT UP WITH WINGS AS EAGLE, THEY SHALL RUN, AND NOT BE WEARY, AND THEY SHALL WALK, AND NOT FAINT.

ISIAH 40:


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MAZZYR's Photo MAZZYR Posts: 8,926
5/26/08 9:59 A

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Chiapower... Good job at identifying sabotaging thoughts.

Mazzy


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5/26/08 8:48 A

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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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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
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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MAZZYR's Photo MAZZYR Posts: 8,926
5/10/08 10:59 A

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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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5/10/08 9:33 A

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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: 8,926
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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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
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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Feeling healthy is much better than ANY food tastes!!!

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MOV4WARD's Photo MOV4WARD Posts: 10,632
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!

MAZZYR's Photo MAZZYR Posts: 8,926
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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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
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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HAPPYWALKER's Photo HAPPYWALKER Posts: 1,836
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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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
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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Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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MAZZYR's Photo MAZZYR Posts: 8,926
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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MORERED's Photo MORERED SparkPoints: (17,556)
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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: 8,926
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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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
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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Feeling healthy is much better than ANY food tastes!!!

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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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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
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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Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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MAZZYR's Photo MAZZYR Posts: 8,926
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: 8,926
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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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
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: 8,926
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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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
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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Feeling healthy is much better than ANY food tastes!!!

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PEANUTBUTTER14's Photo PEANUTBUTTER14 Posts: 214
9/25/07 6:42 P

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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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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
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
9/20/07 10:59 P

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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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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
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!!

Sandy emoticon

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

STG - Have a 4 week streak!


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MOM2TWO!'s Photo MOM2TWO! Posts: 218
9/20/07 1:18 P

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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)
 current weight: 225.0 
 
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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/20/07 6:33 A

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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!

Sandy emoticon

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

STG - Have a 4 week streak!


 current weight: 211.8 
 
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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
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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