Todays assignment is to answer the 7 questions about each of my sabotaging thoughts. I have chosen to focus on my weekend issues and those times when I just flat out just want to eat. The two are closely intertwined.
"I can't lose weight or even maintain my weight on the weekends." (Predict the future negatively without considering other outcomes; telling myself things I don't really believe at other times )
THINKING ERROR? NEGATIVE FORTUNE TELLING, SELF-DELUDING THINKING
DISPELLING EVIDENCE? I've maintained my weight or lost weight 5 weekends in a row. There are other times when I know this isn't true.
ANOTHER WAY TO VIEW THIS? I can maintain my weight or even lose weight of the weekends if I plan well and track my food.
MOST REALISTIC OUTCOME? I can tell myself "no choice" and strengthen my resistance muscle. The weekends will no longer destroy the hard work I put in during the week.
EFFECT OF MY BELIEVING THIS? Possibly regaining all the weight I have lost...or at the least constantly struggling with the last 10 pounds.
EFFECT OF CHANGING MY THINKING? No longer struggling with the last 10 pounds.
WHAT WOULD I TELL A CLOSE FRIEND/FAMILY MEMBER? I know that you can lose or maintain your weight on the weekend because I have seen you do it. You are in control. You can decide to tell yourself "no choice."
WHAT SHOULD I DO NOW? Keep planning and tracking my food on the weekends.
"I want it, I deserve it, and I don't care." (Linking two unrelated concepts to justify eating)
THINKING ERROR? JUSTIFICATION
DISPELLING EVIDENCE? I may not care right now, but I will care later.
ANOTHER WAY TO VIEW THIS? Food is not a reward. I deserve to be, and I want to be slim and healthy more than I want the food. My reward is a healthy happy life.
MOST REALISTIC OUTCOME? I can tell myself "no choice" and distract myself with other activities.
EFFECT OF MY BELIEVING THIS? If I believe it, I will give in and eat the food. I will feel bad about it later and it will impact my weight negatively.
EFFECT OF CHANGING MY THINKING? If I don't give in, I will strengthen my resistance muscle. I will feel good about my decision and proud of myself. I will maintain my weight, or lose weight.
WHAT WOULD I TELL A CLOSE FRIEND/FAMILY MEMBER? You deserve to be slim and healthy and I know how much you want it. Think about how much you want it and tell yourself "no choice." Distract yourself with other activities and read your response cards.
WHAT SHOULD I DO NOW? Distract myself with other activities, tell myself "no choice," read my response cards. If I am having a craving, it is not an emergency and it will pass.