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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 555
10/29/19 10:14 A

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Never losing the weight I wish to lose

1. Thinking Mistake #4 Emotional Reasoning.
Since I have felt I have constantly dieted for so long (ten years on Spark), I will not see the goal that I set myself out to do.

2. Evidence: Because of history, it seems that I will only just stay where I am now, keeping myself in check, instead of losing the weight I really need to lose to be healthy.

3 Alternative way of thinking: Have I really tried consistently? Discovering that my spark points are very low compared to many people who have been members for years like me and that my log in streak just hit its highest number of 102 days today, making me realize that I am not consistent. Being consistent is the KEY to losing weight and keeping it off.

4 Most Realistic Outcome: I have to be consistent to be successful. I have to be fully engaged in my nutrition and exercise routine to lose the weight I need to be healthy. If I am not consistent, I will not succeed.

5. Effect of believing this thought: This thought gives me a sense of freedom. It makes me understand that I can do this IF I ONLY stay consistent. Dieting is one of the rare occasions where everything (all results) fall on my own shoulders. It does not depend on someone else. This gives me freedom. Knowing that if I fail, it is because I am not consistent and if I succeed I reap all the reward. I will have accomplished either failure or success and only I have control over that.

6 What would I tell a close friend?: It lies on her/his shoulders alone. He/She can control the situation in all occasions, holidays, boring days, any day and everyday. You reap what you sow. You have complete control.

7. What should I do now?: For me, Health is vitally important. I need to focus on making myself healthy. I need my best at every moment, one moment and one choice at a time. I need to think and plan before I eat. I need to focus on staying positive and happy. I need to move more and be productive as a wife, mom, and musician and go to bed knowing I did ALL that I could today to be the best I can be.



Edited by: AMUSICALLIFE at: 10/29/2019 (10:16)
It is never too late to become who you always wanted to be.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (141,218)
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10/28/19 4:13 A

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Thank you for sharing how your day went!
Suzy I loved your analysis, you captured so well how one can go from a thought that is partially true to fully irrational thinking. Same for me! :
Kathleen, congrats to your success with the seven questions and the chocolate gift! yes it is perfectly polite and customary to appreciate verbally and save it for later, and more enjoyable too.
Gail, the pot luck sounds fun, I'm glad you had a good time.

My analysis was helpful too: once I decided no after-dinner chocolate for me (unless I need to add calories back some time in the future), and put it away, I'm at peace and don't miss it.
Saying no to square #1 is easy - square #2 is a lot harder, and #3 is almost impossible.
I think the difference between #1 and #2 is tasting it,
the difference between #2 and #3 is that I just had believed an irrational sabotaging thought, and my mind opened up to believe more irrational thoughts as well.

Edited by: KRISZTA11 at: 10/28/2019 (04:39)
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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MARITIMER3's Photo MARITIMER3 SparkPoints: (242,747)
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10/27/19 7:17 P

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I did poorly today! The group I went on the garden tour with last month gathered at one woman's home for a pot-luck lunch. Our group was 20 people, and 12 attended today's lunch, plus one husband who didn't go on the our.

It was a real pot luck, not preplanned. We ended up with 3 mains, 3 salads, and 8 desserts. Some people actually brought 2 desserts!

I had a bit of each of the casseroles and 2 of the salads, then tried 4, yes, 4, desserts. Skipped the wine and drank perrier. I can't even claim to have thought about it and justified the over-eating. I just wanted to try them, so I did.

Off track badly today. Calories aren't actually that bad, but way too many carbs, not enough fiber, and low on protein.

Tomorrow is a new day, and I will do better... but the party was fun.

Gail
Southern Ontario, Canada
Eastern Time Zone


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KBEHNKE81's Photo KBEHNKE81 Posts: 16,761
10/27/19 5:43 P

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This really is a skill that develops over time. Give yourself some time to identify some of your trickiest situations and really analyze so you can come up with a "nutshell" response.

Here's how I analyzed a challenge from yesterday:
1. Thinking error: Justification Ė My family members returned from a week-long trip with a gift of German chocolate for me. Itís a special occasion and a thoughtful gift; I should have some now so they donít think Iím unappreciative.
2. Evidence this thought might not be true: I frequently save sweets and treats for another time, even when received as gifts. No one will think I'm ungrateful.
3. Alternative explanation or another way of viewing: If I open the package, Iíll probably eat all of it, not just a little bit, and Iíd rather have a little each day and savor it all week long.
4. Most realistic outcome: Iíll be better able to limit myself to a small portion tomorrow when Iím not so tired.
5. Effect of my believing this thought and then changing my thinking: Iíll eat all the chocolate rather than just a small amount, and that could lead to cravings this week. If I wait a day, Iíll be able to plan for controlled portions throughout the week.
6. What would I tell a close friend: If you give in now, youíll have a few minutes of satisfaction but then feel frustrated that the chocolate is all gone. If you wait until tomorrow and add the chocolate to your meal plan all week long, youíll spread the joy and probably not have to deal with cravings.
7. What should I do now: Set the chocolate in a place I wonít see it for the rest of the day. Tomorrow, when I add it to my meal plan, Iíll portion out an appropriate amount for each day and put the rest in the cupboard.

In a nutshell: When faced with unexpected food gifts, graciously thank the giver then set the gift aside to enjoy over time when you work it into your daily meal plan.


**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


SUZYB53's Photo SUZYB53 Posts: 585
10/27/19 10:07 A

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THANK YOU KRIZSTA for the heads-up that this is extremely worthwhile, even if challenging!

Situation - I was preparing last night's dinner which consisted of veggie soup and whole wheat pasta.
Sabotaging thoughts - The soup I am preparing will taste better if I throw in a few more things. I will not put additional ingredients on my tracker since they are just veggies and have minimal calories.

STEP 1 Thinking mistakes:
#3 - overly positive fortune telling (this won't impact my weight loss)
#6 - self-deluded (onions and tomato paste have no calories. Plus, onion was already cooked for broth, so the calories have been seeped out of it. This is completely nonsensical, since I am eating the broth that the onion was cooked in)
#8 - justification (I need this to taste good, so I don't have to track small amounts of these other ingredients)

STEP 2 - Evidence that this is not correct thinking
Evidence is that counting calories would show that the calories add up.

STEP 3 - Alternative view
I if I do count the calories, I can rational decision about trade-offs (e.g. less pasta or skip evening snack)

STEP 4 - Realistic outcome
If I open up my tracker, I can redo my plan for the day and stick to the revised plan.

STEP 5 - If I don't track everything, I am opening up the door to over-eating. If I do track everything, I will feel in control. If I track this now, it will provide data for what I need to include in my meal plans for the future (i.e. build in tomatoes and onions. I can't always eat these items, which is probably why I skipped them in the plan. But this is something that needs to be accounted for anyway).

STEP 6 -
I would tell a friend that she's done great in the past. She's made real progress in terms of things like having the right foods in the house, planning for special events, and getting back on track after lapses. Now is a great time to learn how to deal with some of the details of how day-to-day planning and sticking to plans will support healthy eating, weight loss, and maintenance.

STEP 7 - Response to sabotaging thought.
Be honest and careful and tracking.




Edited by: SUZYB53 at: 10/27/2019 (10:16)
This turtle is to remind myself that slow but steady wins the race.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (141,218)
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10/27/19 6:18 A

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Today's chapter is Day 27: Master the 7 Question Technique

Mastering the Seven Question Technique takes time and effort,
maybe the hardest day of the program. Usually takes more than one day.
The thought of doing this analysis on the spot, in a challenging food situation may be paralyzing.
But we don't have to do this on the spot, and I don't think anybody can do that in real time.
It is possible to do it in a peaceful time, as preparation for future challenges.
Also, we are not supposed to do this every time a sabotaging thought arises.
We all have our own sabotaging thoughts, but most of them are just repetitions or slight variations. So, once we do this analysis and review it repeatedly, the next time that thought arises, we will immediately see how it is not true, and we will have a helpful response ready.

What are you thinking?
Please share here!

Personal note:
I chose the two problematic sabotaging thoughts:

A) I didn't measure my food and I don't feel full and satisfied - I suspect didn't eat enough, so IT'S OK to eat unplanned food to make up for it.

1. what kind of thinking mistakes?
#3 Overly positive future telling - hoping I'll stay in calorie range, despite going off plan
#8 justification: (linking two unrelated concepts) even if I really ate less than planned, that is no reason to eat unplanned food

2. is there evidence that my thought may not be (completely) true?
It is true is that I don't feel as full and satisfied as I had expected.
BUT it is not true that I ate less.
I don't know how much I ate, and at times like that I always eat MORE, not LESS than what I planned
3. Alternative view?
I desire/crave more food, and want to give myself permission to eat, and to forget about consequences
I don't feel full and satisfied - probably that's because I ate faster than normal, with more distractions (family dinner) and I was stressed - no wonder I feel less satisfied than after my peaceful routine dinners!
4. Realistic outcome?
a) stick to my plan, reinforce my skills and feel strong and proud
b) give in, eat more and probably trigger cravings and struggles
5. Effect of believing this thought / effect of changing my thinking?
If I believe it is OK to continue eating I'll overeat, get lost in self deluding thinking and cravings, and struggle to get back on track
If I change my thinking, I can commit to stay on the ground of reality and rational thinking, and make healthful choices.
6. What would I say to a friend?
So, you finished eating and don't feel full and satisfied, that really sucks. How was this meal different?
7. What should I do now?
*remember: when I don't measure, I always put more on my plate, not less
*remember:: when I eat in company / I'm stressed, I tend to eat quickly and pay less attention to food - it is to be expected that I will not feel full and satisfied
*don't try to compound one mistake by another: use anti-craving techniques and get back on track!

B) (rephrased)
It is OK to eat one square of dark chocolate after dinner again, I can handle it!

1. what kind of thinking mistakes?
#3 Overly positive future telling
#6 self deluding thinking

2. is there evidence that my thought may not be (completely) true?
It is true that usually I can handle it most of the time, and eat just one planned square after dinner.
BUT it is not true that I can handle it right now: I did fine in the on Day 1-18 when it was not on my plan and I didn't even think of it.
After putting it back on my plan, my food log shows the past 3 nights I ate more than the planned 1 square, and I struggled.

3. Alternative view?
It seems to be more trouble than fun now, not worth it.
4. Realistic outcome? 5. Effect of believing this thought / effect of changing my thinking?
Believing ST: I'll struggle and overeat most nights
Changing my thinking: I'll restore my inner peace,
6 N/A
7. What should I do now?
I will not plan and not eat 1 square of dark chocolate anytime soon.
I'll reconsider when my weight goes below my goal range.

Edited by: KRISZTA11 at: 10/27/2019 (07:22)
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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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,718
3/31/19 9:35 A

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Day 27 Mastering the 7 question technique

Sabotaging Thought:
It doesn't matter.
What has prompted the thought:
I have been dealing with some medical problems. I don't feel good and I am over stressed.

1. What kind of thinking error?
(2) negative fortune telling, (4) emotional thinking, (8) Justification (9) Exaggerated Thinking

2. Evidence true/false?
I don't feel good.
I know my health does matter.

3. Alternative view?
I am tired and just don't want to do what I need to do in order to keep my intake balanced and under control. I don't want to move. I just want to curl up.
The weight loss I have already experienced has made it easier to move and do everything.

4. Realistic outcome?
a) keep tracking and trying my best.
b) just don't do it.

5. Effect of believing this thought / effect of changing my thinking?
This is something I do have control over.

6. What would I say to a friend?
It all does matter.

7. What should I do now?
Breathe in, breathe out. Find some balance. Take everything one day at a time. Keep on tracking.

I do deserve more!

Striving for strength and balance in mind, body and spirit!!

-Christi


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MARITIMER3's Photo MARITIMER3 SparkPoints: (242,747)
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3/28/19 9:43 P

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My first reaction after reading this chapter is that these questions can be used effectively in many aspects of our lives. That is how I plan to use them... but it will take a lot of practice to get in the habit of thinking that way. It will be very interesting to see if I make the same kind of thinking mistakes if, for example, I'm planning a trip as I do when I'm planning my food for the day.

I tend to make decisions quickly and not spend a lot of time second guessing myself. I have good administrative skills and am a good planner. Once I have a plan in place, I follow it but can be flexible if circumstances warrant it.

I'm finding the Beck Diet Solution very logical, and easy to follow, perhaps because I've used cognitive behavioral therapy successfully before when being treated for clinical depression.

We will be going to California soon and spending 5 days at Disneyland with our daughter, her partner and her almost 4-year-old daughter. I will have less control over my eating than when I am at home, and am thinking ahead to how I can handle this successfully.

I will have breakfast at our hotel, and take fruit and a KIND or L'arabar with me for snacks. We will be eating on site at Disneyland for lunch and breakfast, and I will avoid deep-fried foods and things with a lot of bread. I will have salads, grilled chicken or fish and fresh vegetables whenever possible. I will drink lots of water, and no alcohol. I'm actually looking forward to this challenge, because we will be doing lots and lots of walking, and I usually lose weight while I'm on vacation.





Edited by: MARITIMER3 at: 3/28/2019 (22:00)
Gail
Southern Ontario, Canada
Eastern Time Zone


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CHANGZWALK's Photo CHANGZWALK Posts: 8,500
3/28/19 12:56 P

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emoticon that Joann! #5 to action at the end! awesome analysis & strategy!

JMARIES51's Photo JMARIES51 Posts: 3,105
3/27/19 10:04 P

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This is very ironic because when I got to this chapter last time around I was going to my daughter's house for the weekend to take care of her girls. I am also going to her house this weekend, but because I had such a good result from the last time I did this, I am going to do the same thing this weekend.
The funny thing is that my daughter called last night in a panic about needing a babysitter for Friday night. So I said yes and right away I thought, I will take a bag of salad with me and that will take care of 2 meals. So something did sink in from the last time around Beck.

Master the seven questions technique

A sabotaging thought I am having is that I will not be able to stay on plan this weekend because my daughter never has much healthy food in her house. I will be baby sitting and spending the night, so it is 2 meals


1. What kind of thinking error?
I think this fits a lot of thinking errors. It could be (1) All or nothing, (2) negative fortune telling, (4) emotional thinking, (8) Justification (9) Exaggerated Thinking

2. What evidence is there that this thought is not (completely) true?
The evidence that this thought is not completely true is that my daughter and her husband have both just lost a bunch of weight so they probably now keep healthier food in their house.

3. Is there an alternative explanation?
Yes, they may be more interested in the food they are eating because their kids are getting older.

4. what is the realistic outcome of the situation?
That I will end up overeating because they order food to be delivered, or that they will leave for the evening and I won't be able to find anything healthy so I end up snacking on junk food or nuts.

5. what is the effect of my believing this thought? (see 4)
The effect of believing this thought is that I get stressed and overeat
what is the effect of changing my thinking?
I can find something healthy in the house, or I can even take something healthy with me so I am prepared ahead of time. This would help me not stress, keep from overeating and be proud of myself for staying on track and also help my daughter by babysitting.

6. what would I tell a friend if she were in this situation:
I would definitely tell her to take something healthy to eat. Prepare as if there might not be any healthy food available, and then know that it doesn't have to be stressful at all

7. what should I do now?
Plan what I can take with me to eat that will get me through the evening. Breakfast is not so important because I can always just have coffee and a piece of fruit until I get home.




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AURA18's Photo AURA18 Posts: 11,050
3/27/19 8:01 P

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Day 27: Master the 7 Question Technique
I made improvements on problem solving -
H.A.L.T cravings and overeating


Edited by: AURA18 at: 3/27/2019 (20:02)
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3/27/19 6:15 P

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emoticon for me, this is about stopping to understand what/how we are thinking and then make a choice to act/do. I use my why's & whatnots and try to be honest with myself - and make choices that I can and will actually do... I try to supplement that and help myself by doing other non-food things that help me choose and stay positive, that increase/strengthen my motivation ~ things like this book study & sparking here, together with you :)



KRISZTA11's Photo KRISZTA11 SparkPoints: (141,218)
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3/27/19 12:18 P

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Linda, it is great you can have dessert in small amounts, without wanting to eat more! I agree, there is nothing wrong with a reasonable planned portion of dessert.
Two articles from the official Beck diet solution website:
Dessert planning:
diet.beckinstitute.org/desser
t-plannin
g/


Why We Eat Dessert - And You Should Eat Too
diet.beckinstitute.org/why-we
-eat-dess
ert-and-you-should-too/


This may not apply to people with high susceptibility to sugar, if even small planned portions of sweets trigger very intense cravings, it is better to let them go. I read up to 30% of population may be highly susceptible to sugar.


Edited by: KRISZTA11 at: 3/27/2019 (12:20)
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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110
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330
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ICANINSIGHT's Photo ICANINSIGHT Posts: 23,389
3/27/19 10:56 A

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It will take me some time to come up with this.

That being said. I don't see anything wrong with having a little cake on special occasions. Can't we allow ourselves an indulgence occasionally if we plan for it? Weddings, birthdays, anniversaries... is this wrong of me to think this way? We live in this world of families and friends. I found (before reading Beck) I can eat a small piece without thinking I need more or that I need to have it again.

Now making a cake, Ruth, is a different thing altogether. If I had it in the house, I would be having those sabotaging thoughts. "Just this once." "My blood glucose was great this morning, so a little cake won't hurt." I have a husband who absolutely HAS to have sweets in the house. We have them hidden from my sight. That helps me!

Krizsta, your view #3 is my main drawback.

Edited by: ICANINSIGHT at: 3/27/2019 (10:58)
Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




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MISSRUTH's Photo MISSRUTH Posts: 5,031
3/27/19 8:35 A

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Well here you are, talking about cake-- and what was occupying my thoughts yesterday? Cake. There was no actual cake, but I thought about making a cake. I have all the ingredients on hand, to do so. And the recipe is for a small, snacking-size cake, not a big cake.

What kind of thinking error? #8 justification. I have been doing so well not eating unplanned food, and cutting back/ out sugar and treats. I deserve a piece of cake.

Evidence true/ not true? Yes it's true I've avoided added sugar. It's also true though that I know once I start, it's hard for me to stop. Best to not start, just because I've been thinking about cake. It is not okay to give in to a craving. How silly is it, to think about "rewarding" myself for not eating sugar-- by eating sugar?!

Alternative view. I can handle "just one piece".

Realistic outcome. We'd still be left with the remainder of that cake in this house. Unrealistic to think I'd be able to leave it alone. Neither DH nor I need a whole chocolate cake in the house-- it isn't even anyone's birthday for crying out loud.

Effect of believing thought? I'll give in, bake and eat the cake, and then I'll be off plan. It is terribly important to me to stop unplanned evening eating, and giving in to this craving will destroy the little streak I've got going. I'll be very disappointed in myself.

Tell a friend? You can get past this. Don't give up what you want most, for what you think you want now.

What should I do? Stick to my plan. Keep that streak alive. While I'm a firm believer in "anything in moderation", it would be best for me to wait to have cake when I've planned for it (special occasion, holiday, something like that).

I did not make the cake, I ate my planned snack. I *might* plan to make a cake at Easter.

The interesting thing about doing this chapter-- I plan on going grocery shopping later today, and I had put a couple sort of junk/ treat type foods on the list. Foods that can sometimes be triggers for me, setting me off on overeating. Like I said, I've been doing well sticking to my plan. I had the thought #3 overly positive fortune telling-- that I could eat just a little at a time and stop. After reading yesterday's and today's lessons, I deleted those items from the grocery list. I don't need the temptations. Perhaps some time in the future I'll feel ready to "test those waters". But that day is not today.

Edited by: MISSRUTH at: 3/27/2019 (08:49)
Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


KRISZTA11's Photo KRISZTA11 SparkPoints: (141,218)
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3/27/19 4:38 A

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Today's chapter is Day 27: Master the 7 Question Technique

Mastering the Seven Question Technique takes time and effort,
maybe the hardest day of the program. Usually takes more than one day.
The thought of doing this analysis on the spot, in a challenging food situation may be paralyzing.
But we don't have to do this on the spot, and I don't think anybody can do that in real time.
It is possible to do it in a peaceful time, as preparation for future challenges.
Also, we are not supposed to do this every time a sabotaging thought arises.
We all have our own sabotaging thoughts, but most of them are just repetitions or slight variations. So, once we do this analysis and review it repeatedly, the next time that thought arises, we will immediately see how it is not true, and we will have a helpful response ready.

What are you thinking?
Please share here!

In the posts made on Day 26 we already responded to some of the questions intuitively,
today is about a little more formal investigation and coming up with a helpful response to each sabotaging thought. These will help us stay on track in the future, when the same sabotaging thought arises repeatedly.

Here's mine:
On Sunday I visited my mom and dad, and mom made cake for son's name day
ST: (it is OK to eat because) it is so nice of mom that she baked this lovely cake, I want to share the experience. Also, this is a very healthy cake, practically made of cottage cheese, yogurt, eggs and raspberries. Almost no sugar and flour. And the raspberries smell like grandma's garden on a summer afternoon".

1. Thinking mistakes?
#3 overly positive future telling and #6 self-deluding thinking (unplanned food may or may not throw me off track)
#8 justification (linking two unrelated concepts)
2. Evidence true/false?
It is true it would be nice to share cake with family, and it is true it is a healthy one, and very true that it reminds me of my beloved grandma... BUT it is not true that it is OK to eat - a calorie is a calorie, and unplanned eating increases risk of cravings and going off track completely
3. Alternative view?
I want that cake very much, and I want to give myself permission to eat, and to forget about consequences
4. Realistic outcome?
a) stick to my plan, reinforce my skills and feel strong and proud
b) give in, eat cake and probably trigger cravings and struggles
5. Effect of believing this thought / effect of changing my thinking?
If I believe it is OK (= there will certainly be no negative consequences) of eating cake, I'll overeat, and get lost in self deluding thinking and cravings, and struggle for days to get back on track
If I change my thinking, I can commit to stay on the ground of reality and rational thinking, and make healthful choices.
6. What would I say to a friend?
Oh that cake looks and smells wonderful, sound like you really want to eat it.
Are there any negative consequences of eating it?
7. What should I do now?
Going ahead and eating 1-2 slices of cake while believing it is OK and will not matter never ends well.But I have better choices!
*resist desire to eat, express gratitude verbally to my mom and ask her to pack a slice for me, for eating later - and enjoy company and conversation without eating
**make a conscious decision, accept cake, eat it slowly and mindfully, enjoying every bite, aware that it does matter, knowing I just increased my vulnerability for cravings, and stick to my plan accurately for the rest of the day. (this is what I did)



Edited by: KRISZTA11 at: 3/27/2019 (05:02)
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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AURA18's Photo AURA18 Posts: 11,050
1/27/19 11:00 A

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Master 7-question technique - curtail powerful sabotaging thoughts about food

1. Thinking mistakes? overeating and giving-in to cravings for sugar and starch
2. Evidence true/false? True - increases time and effort to reduce weight
3. Alternative view? bored and frustrated with slow scale
4. Realistic outcome? improve healthcare skills and strategies to stay on plan
5. Effect of believing negative thoughts? regain by avoiding healthy habits
6. Say to friend, "Let's walk to work on solutions and find alternatives."
7. What should I do now? Tolerate cravings and stop eating past full. I may be thirsty, bored, tied or feeling stress. Alternatives: breath, drink water, brush teeth, read, walk, meditate & sleep. My scale is a tool to measure daily progress of providing essential nutrients and burning stored fat.
(new book: EatRich, LiveLong).
Think Healthy

Water u.nu/qc53

Edited by: AURA18 at: 1/28/2019 (07:15)
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12/15/18 4:55 P

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Great analysis - and congrats to not wanting to do it but doing it anyway!
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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


435 Maintenance Weeks
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440
BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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12/15/18 10:21 A

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Initially, I resisted writing down the 7 question technique. I'm a therapist, I know about thinking errors. But then I remembered, something is not working smarty- do it anyway. So I wrote them on a card and put them in my notebook. I remember that writing things down helps me absorb them and commit them to memory.

Thinking error from last night- "I've been doing fine eating a treat here and there- I can have a small piece of cake". - positive fortune telling.

Evidence thought is true or untrue- in the past, if I don't follow my diet plan I eventually start gaining weight and go off my diet- again

Another way to view it? If I want a treat- I need to write it in my diet plan and account for the calories- it will still taste good tomorrow.

Realistic Outcome? If I don't, eventually I will get off track and stay off track

Effect of believing thought- I will gain weight

What would I tell a friend- Is this decision helping you achieve your long term goals?

What to do now- skip the cake or write into food plan for another day.


Becki

broadcasting somewhere near the middle of Texas


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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,718
10/30/18 7:55 P

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Day 27: Master the Seven Question Technique

I skipped My Church's Fall festival. To much food, desserts, candy. To much temptation.
I'm also skipping Halloween. I don't want to be around candy.

Sabotaging thought:
It is best to avoid situations where there is temptation.

1. Thinking errors:
#6 Self-Deluding Thinking.

2. Evidence this might not be true:
I don't live under a rock.

3.alternative view:
In situations that I can't avoid, I can control myself.

4. What's the most realistic outcome?
I am able to say "No thank you" I have control over what goes in my mouth!!

5. If I believe this sabotaging thought then I will be missing out on things that I might otherwise enjoy.

6. I would tell my friend life is meant to be lived not avoided.

7. What should I do?
Pick and choose what I want to do and what I want to participate in. Avoiding Halloween really isn't that big of factor for me. However I will still participate in other holiday activities coming up and I will survive each event.


This year I am choosing to participate in some events and choosing to not participate in others. No Halloween! No cookie swap!!! My life! My choice! Making the best choices for me!



Edited by: TNCOUNTRYLIFE at: 10/31/2018 (00:03)
Striving for strength and balance in mind, body and spirit!!

-Christi


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KRISKECK's Photo KRISKECK Posts: 1,237
10/28/18 10:04 P

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Like Susan and others here, I resisted the 7 questions, it seemed too complicated and at the same time not worth it. The last time I read Beck, I did the exercise and it made more sense, but I only did it a few times. I really like the idea of MEMORIZING the questions - thank you, Susan! I have been struggling this week and my hope is that this will help.

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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ALIHIKES's Photo ALIHIKES Posts: 5,770
10/28/18 8:38 P

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These are very tough questions for me. I agree it is important to work on the questions. My tendency is to distract myself with other activities or healthy alternative when I am tempted to go off program. This generally works very well for me. But it does not deal was the court issue of: why am I having sabotaging thought ? Why do I still crave sweets? Why do I react emotionally with urges to over eat? So I think the seven question technique will really help me in the long run, and it will be worth the effort to ask these hard questions.

Alison


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GODS_SERENITY's Photo GODS_SERENITY Posts: 4,302
10/27/18 5:56 P

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Yes, these 7 questions is good to come back to over and over again. Also the chart in the workbook on 146-147.

So important to be mindful of what we are thinking.

Debbie

2020 is my year to reach goal and STAY there. No going back. With God nothing is impossible.


I can do all things through Christ who strengthens me.
Philippians 4:13


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GOCALGAL's Photo GOCALGAL Posts: 5,162
10/27/18 5:19 P

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I was feeling overwhelmed by this lesson. Thanks Kriszta, your explanation today helped me to better understand what we are looking for and took off some of the pressure.

The first ST that came to mind has been bothering me and lurking at the back of my mind:
"I am being very strict with myself, stricter than I have ever been, will I have to do this forever? Can I?"

1.Thinking error: All or nothing.
2.Evidence of true or false: I do not have to be perfect, just consistent, follow the program, get right back on track.
3. Alternative explanation: Recognize that it is really One day at a time
4.Realistic Outcome: I could be over whelmed and throw in the towel or the more I can follow techniques, experience an easier more doable program
5. Effect of my belief: Focusing on "forever" which could discourage me. If I take it one day at a time and trust the process = less struggle, more success
6. Advice to a friend: Go for it! Read those cards. Recognize and disarm ST's. Do it One day at a time.
7.What do I do now? Keep at it One day at a time.

Edited by: GOCALGAL at: 10/27/2018 (17:21)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

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10/27/18 3:38 P

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Yes, I agree. Time to memorise these questions. I find this the hardest chapter in the whole book.

Sunshine20113
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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (369,174)
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10/27/18 11:22 A

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OK. You've convinced me. I need to MEMORIZE these questions. I have found these questions helpful, but often don't take the time or make the effort to pull out the card with the questions on it.

Hoping it won't take me long. I've been noticing that my grandkids can play a song on the piano 5 or 8 times and have it memorized without hardly trying, while I play a similar song 1000 times and I'm still having to work to play it without the music.

Oh, well, I'll put the card with the 7 questions on my medicine cabinet and make an effort to review it every time I'm in the bathroom. This is a brain workout! Just what I need --



My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
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10/27/18 9:53 A

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I have similar experience as Susan and Kriszta. I just could not wrap my mind around the last three chapters the way the rest of the program flows. But I knew the power of the three together because I was familiar with CBT. I know it is effective therapeutically. Like Susan I thought if I was having so much trouble holding on to the technique it is because I am resistant. So I stuck with it. Achieved my goal weight in 2015. For a while. And fell back into emotional reasoning when the bad stuff hit the fan as it does in life. I am back on track, am losing the weight and am looking honestly at the lies my emotions tell me. I think the reason Beck works so well for me is that it provides cognitive muscle which I need as much as nutrition and exercise. These three chapters are so worth the effort.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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SUSAN_CDN's Photo SUSAN_CDN Posts: 733
10/27/18 9:33 A

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In the past, I resisted the 7 Question Technique. It seemed like a lot of questions to remember, a lot of thinking, a lot of time. I just didn't look forward to doing it. But during the last group reading I decided that if I was resisting a technique that probably meant it was a technique that I needed to practice more. I started actually using the technique (not just reading it). It didn't take long to memorize the questions, and it really helped me to think through the questions when i was feeling stressed about something. I looked at the issue more objectively and considered whether there was a different way to view it, what would I advise a friend to do, and what should I do now. It was very effective in helping me change my attitude, coming up with a solution to the problem, or if it was a problem that I had no control over and could do nothing to change, this technique helped me at least have a different mindset about it. Every time I have used the technique, I have felt a weight lifted off me. I now embrace the technique and whenever I start feeling stressed over something....big or small...I take the time to ask myself the 7 Questions.
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KRISZTA11's Photo KRISZTA11 SparkPoints: (141,218)
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10/27/18 4:14 A

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Today's chapter is Day 27: Master the 7 Question Technique

Mastering the Seven Question Technique takes time and effort,
maybe the hardest day of the program. Usually takes more than one day.
The thought of doing this analysis on the spot, in a challenging food situation may be paralyzing.
But we don't have to do this on the spot, and I don't think anybody can do that in real time.
It is possible to do it in a peaceful time, as preparation for future challenges.
Also, we are not supposed to do this every time a sabotaging thought arises.
We all have our own sabotaging thoughts, but most of them are just repetitions or slight variations. So, once we do this analysis and review it repeatedly, the next time that thought arises, we will immediately see how it is not true, and we will have a helpful response ready.

What are you thinking?
Please share here!

In the posts made on Day 26 we already responded to some of the questions intuitively,
today is about a little more formal investigation and coming up with a helpful response to each sabotaging thought. These will help us stay on track in the future, when the same sabotaging thought arises repeatedly.


Edited by: KRISZTA11 at: 10/27/2018 (08:58)
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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AURA18's Photo AURA18 Posts: 11,050
10/25/18 3:46 P

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Day 27 Mastering 7 question technique to counteract sabotaging thoughts until their power is gone. This was a time-consuming process, hoping with practice its easier. I can improve my goal-setting skills:

Goal reduce coffee - caffeine triggers cravings & ďcave-insĒ for sweets..
Process to achieve goal: reduce coffee by watering it down. Feel energized without caffeine: spend more time outdoors, exercise and drink plain water.
emoticon Kudos! I eliminated foods on "no" list (80-100% most days) u.nu/5csk . Big triggers were bread, popcorn, peanuts, rotisserie chicken & chips. Powerful sabotaging thoughts are curtailed! I can do the same with sweets cravings attached to caffeine.

Edited by: AURA18 at: 1/27/2019 (11:18)
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7/20/18 2:19 P

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Wow, great analysis and great helpful response!
Your son already knows what you are doing is good for him too,
I hope your husband will understand too one day.
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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


435 Maintenance Weeks
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,718
7/20/18 9:53 A

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Day 27: Master the 7 Question Technique

Sabotaging thought: Everyday is a battle. I am forcing my family to "diet" along with me.

1.What kind of thinking error could I be making?
*Exaggerated Thinking.
*Unhelpful Rules-I can't inconvenience My family by cooking healthier meals or getting junk food out of the house.

2. What's the evidence that this thought might not be true?
*My son is on board with the healthy lifestyle changes that I am making and has benefited from them. Husband is not always supportive but not everyday is a battle. I do make him what he wants a lot of the time and prepare something different for myself.

3. What's an alternative explanation or another way of viewing this?
*My improved health is more convenient and my family benefits from my increased mobility and healthier lifestyle.

4.What's the most realistic outcome?
*Husband will never be fully supportive and this is reality. While I have to take into consideration his decreased health and cognitive impairment (M.S./strokes), I still must do what is best for me.

5.What's the effect of believing this thought and what could be the effect of changing my thinking?
*If I believe it, I may surrender. I am a peace maker and don't like to have to battle all the time. My family benefits from the lifestyle change as much as I do.

6. What would I tell my friend if she were in this situation and had this thought?
*Sometimes you have to put your own self first. Family is important but so are you.

7. What should I do?
I should do the best that I can. Keep tracking and working toward my goals. Remind myself that I am taking care of my family and not inconveniencing them.

Striving for strength and balance in mind, body and spirit!!

-Christi


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5/30/18 2:35 P

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Great helpful responses, thank you for sharing!
So true!
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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


435 Maintenance Weeks
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MICH_1234's Photo MICH_1234 Posts: 34
5/30/18 10:40 A

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It's amazing how much easier it is to write a helpful response to sabotaging questions after using the 7 question technique.

These were my thoughts... Another busy weekend coming up so most revolve around that.

Sabotaging thought: It doesn't matter if I miss some workouts this week.
Helpful response: It may matter. In the past, a few missed exercises have lead to giving up the program. It is important to make myself a priority and find the time to exercise. Besides, I will feel better and have more energy for all the other things that need to be done this week.

Sabotaging thought: This week is busy. I'll do better with my eating next week.
Helpful response: In the past, when I've taken a break from eating right for a week, I've found it much more difficult to get back on track. Staying with the program is easier than trying to get back after a long break. This week is busy, but I must make myself a priority and find the time to plan my eating and prepare for temptations.

Sabotaging thought: My planned lunch isn't here and I'm hungry. I'm just going to have whatever is quickest.
Helpful response: Whatever is quickest will probably leave me feeling lethargic and regretful. Some healthy lunches just take a small bit of effort. Have a healthy lunch, and check the cupboards in the evening from now on to make sure the next days planned food is there.

Sabotaging thought: I don't know what's being served so I can't plan.
Helpful response: I can't plan exactly what I'll eat, but I can make an educated guess. And I can choose the healthier options when I get there. I feel better physically after eating well, and will be proud of strengthening my resistance muscle.

Sabotaging thought: It's a celebration.
Helpful response: Luckily there are a lot of celebrations. If I used every celebration as an excuse to eat poorly, my diet would fail. I will use this celebration as a chance to exercise my resistance muscle and stay on plan.

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


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SUSAN_CDN's Photo SUSAN_CDN Posts: 733
5/28/18 9:58 A

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Great post, Aura!

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AURA18's Photo AURA18 Posts: 11,050
5/27/18 8:48 A

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emoticon
Day 27: 7 Question Technique
1. Thinking error? emoticon Jumping to conclusions emoticon
I can't get past plateau emoticon I may give-up on reaching goal
2. Evidence thought is untrue? emoticon before and emoticon again
(7 pounds ago I had a plateau that lasted 4 months)
3. Alternative explanation? emoticon 4 months seems like a long time but I was learning a new food plan. I have change my plan again in May during Keto Summit. Takes time for mind & body to adjust to new way of eating.
4. Realistic outcome of the situation? emoticon improve skills to reduce weight
5. Effect of believing negative thoughts? emoticon forget healthy habits, regain
6. Say to friend emoticon New day - Let's hike in the woods or go to gym. Talk about healthy distractions to let time pass and have fun along the way.
7. What should I do now? Set non-scale goals - Celebrate! - non-food rewards
As I learn new information scale is a tool to measure daily progress of providing essential nutrients and burning stored fat.

Edited by: AURA18 at: 1/23/2019 (09:01)
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4/28/18 9:06 P

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Good for you, JMarie! The 7 questions did its job! Good tool!

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JMARIES51's Photo JMARIES51 Posts: 3,105
4/28/18 1:09 P

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It is really awesome that this day came up when I really had a "real life" situation arise. I have only actually babysat overnight at their house a couple of times because they have a regular babysitter, but she was unavailable this weekend.

I had thought about calling my daughter and asking her what food she had available, but she is always so busy during the week so I didn't want her to feel that she had to go shopping just for me. By coincidence she phoned last night on her way home from work, so I asked her what she had on hand. She said not much, but she could get anything I wanted or order in something. I told her, no, that's ok, I will just bring something to eat.

So last night I made extra chicken vegetable soup to take with me. And I will take some fruit and veggies and a protein bar. I have already tracked all this on my food tracker. I am feeling quite proud of myself for working through this. In reality if this had come up while I was not doing the Beck, I know I would have just taken my chances that she would have healthy food in the house. Now I feel that I have definitely made a plan that is workable for the future, too.





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SUSAN_CDN's Photo SUSAN_CDN Posts: 733
4/28/18 10:11 A

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JMarie, I like the way you worked through the 7 questions and came up with a plan to deal with the situation, instead of just taking your chances and hoping there will be healthy food for you to eat. Think of how much better you feel about yourself for following your plan, compared how to how down you might have felt if you went off track because you felt the situation was out of your control.

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KRISZTA11's Photo KRISZTA11 SparkPoints: (141,218)
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4/28/18 3:47 A

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Great analysis and helpful response!
... and you can re-use it many times in the future, when you go babysit grandkids.


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


435 Maintenance Weeks
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110
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440
JMARIES51's Photo JMARIES51 Posts: 3,105
4/27/18 5:32 P

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Master the seven questions technique

A sabotaging thought I am having is that I will not be able to stay on plan this weekend because my daughter never has much healthy food in her house. I will be baby sitting and spending the night, so it is 2 meals


1. What kind of thinking error?
I think this fits a lot of thinking errors. It could be (1) All or nothing, (2) negative fortune telling, (4) emotional thinking, (8) Justification (9) Exaggerated Thinking

2. What evidence is there that this thought is not (completely) true?
The evidence that this thought is not completely true is that my daughter and her husband have both just lost a bunch of weight so they probably now keep healthier food in their house.

3. Is there an alternative explanation?
Yes, they may be more interesting in the food they are eating because their kids are getting older.

4. what is the realistic outcome of the situation?
That I will end up overeating because they order food to be delivered, or that they will leave for the evening and I won't be able to find anything healthy so I end up snacking on junk food or nuts.

5. what is the effect of my believing this thought? (see 4)
The effect of believing this thought is that I get stressed and overeat
what is the effect of changing my thinking?
I can find something healthy in the house, or I can even take something healthy with me so I am prepared ahead of time. This would help me not stress, keep from overeating and be proud of myself for staying on track and also help my daughter by babysitting.

6. what would I tell a friend if she were in this situation:
I would definitely tell her to take something healthy to eat. Prepare as if there might not be any healthy food available, and then know that it doesn't have to be stressful at all

7. what should I do now?
Plan what I can take with me to eat that will get me through the evening. Breakfast is not so important because I can always just have coffee and a piece of fruit until I get home.





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MARITIMER3's Photo MARITIMER3 SparkPoints: (242,747)
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4/20/18 10:36 P

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Reading various replies to Day 27, I realize that I need to spend more time on it. Iíve had a stress-filled week. Iím coordinating a fund-raiser at church and am on a committee to help bring a Syrian refugee family to our area, and both projects are coming to a head within the next 2 weeks. In addition, we told our daughter today that we will mind our 3-year-old granddaughter only 3 days/week starting in August instead of the 5 days/week that weíve been doing since September. Iím tired, not sleeping well, and can feel myself slipping back... eating too fast, changing planned meals for something simpler, and not focusing as well as I should be.

But... on the plus side, Iím getting more exercise, and have gone over my SP recommended calorie range only once in the past 3 weeks. Next week Iíll be able to start swimming again 3 times each week as Peterís skating is finished for the season.

Iím not discouraged, just tired and realizing that Iíve taken on too much. I will think about the past few days carefully, and identify times and places where I could have made better choices.

Edited by: MARITIMER3 at: 4/21/2018 (08:20)
Gail
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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 30,911
3/29/18 4:05 P

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I looked for my worksheets of the first time I went through this but I have yet to locate it. Nevertheless, like my ARC, I have the Seven Questions written to where I can access it via my phone where use it as needed.

Frankly, I don't review it very often. I will say that the process has made me more mindful of eating and my behavior and reactions to food. The process is somewhat internalized. As time permits, I will complete a review of the sabotaging thoughts I identified on Day 25 using the questioning techniques.


Ron G.

ďThose who are happiest are those who do the most for others.Ē Booker T. Washington
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3/29/18 1:59 P

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Hey Team Day 27,

I didn't do the indepth #27 but I read enough to understand what it expects of me. thanks for all of your chat on the topic, it really brings clarity to me.

What I did that was most helpful was tell my wt. loss partner all of my stinking thinking for the last two days and what I wish I had done.

Very helpful Day 27.
Linda

Lindainalabama
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3/28/18 2:20 A

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@TWEETYX2 thank you for the great summary in your blog!

@SUSAN_CDN lots of credit for you,
that was a difficult food situation, and you analyzed it very smartly, and managed to overcome craving. Brava!

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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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SUSAN_CDN's Photo SUSAN_CDN Posts: 733
3/27/18 9:07 P

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My experience today: I was shopping after work. I wanted something to eat. I assessed my hunger....was I feeling it in my stomach? Yes. How long had it been since I ate. 5 hours. Okay, it is probably real hunger. I'm in the checkout line, standing in front of the chocolate bar display. I'm drawn to a Snickers bar.

I say to myself "That chocolate bar has my name on it! I should buy it and eat it. I can taste it already." Response: "Not true. Your name is not "FEISTY". You should not buy it or eat it. If you can taste it already then you are having a desire or craving.

I say to myself "But I need something to eat....I'm going to die of starvation if I don't eat right now!". Response: Not true. You will not die of starvation. You will just feel uncomfortable.
You don't need to eat, you want to eat. In 30 minutes you will be home and you can have an apple, which is on your plan. You can tolerate the discomfort for 30 minutes.

I say to myself "Okay, I'll wait and have an apple when I get home".

Happy Ending: The desire or craving for food went away almost immediately. I had an apple when I got home. I did not die. I gave myself credit.

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3/27/18 5:34 P

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TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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3/27/18 2:44 P

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This is the Seven Question analysis of one sabotaging thought I have these days:

(when I read /watch TV/I'm in a conversation which is upsetting or unsatisfactory during the meal)
"This meal was not satisfactory at all! I need some more food to feel full and comfortable."

1. What kind of thinking error?
(6) Self deluding thinking + (8) Justification

2. What evidence is there that this thought is not (completely) true?
Even if I don't feel satisfied, I know I ate a well-sized meal,I have maintained my weight on this amount for years. So, I don't need more food - as long as I don't want to put on weight.

3. Is there an alternative explanation?
Yes the meal was unsatisfactory - but NOT because of food. Food was just fine, and in the right amount. Eating too fast and unpleasant distractions made it unsatisfactory.

4. what is the realistic outcome of the situation?
I seek satisfaction in food, I eat quickly, I reach for seconds... overeating, feeling bloated, and craving even more food.

5. what is the effect of my believing this thought? (see 4)
what is the effect of changing my thinking?
I realize that I need to read / watch something better, or finish the unpleasant conversation.
My meal is just fine - slow down, pay attention, and enjoy.
I'll feel strong and proud of myself, and will feel satisfied within 20 minutes.

6. what would I tell a friend if she were in this situation:
I know you like to read / watch TV while you eat, and it is OK - but it may be better to make sure you read / watch something nice and calming.
Disturbing content may make you eat quickly and crave unplanned food.

7. what should I do now?
Choose my distractions more carefully, to prevent this problem.
Make sure I pay attention to my food, and eat it slowly.
Avoid stressful distractions that make me eat quickly.

Helpful response:
True, this meal was not satisfactory - but not because of the food.
First, I ate too quickly.
Second, I didn't like what I was reading / watching, so I'll stop doing it.
I'll start to read /watch something nice and calming, and I'll eat what's left of my food slowly and pay attention. I will feel full within 20 minutes.

I wrote this on an index card, and will read it daily.


Edited by: KRISZTA11 at: 3/27/2018 (14:45)
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


435 Maintenance Weeks
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3/27/18 2:14 P

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I'm on the edge of NOT bingeing for a week ... I started day 6 today.

My allllll or nothing stinkin' thinkin' has gotten the better of me for the last monthish ... I gotta eat it alllll coz I am gonna start over.

These 7 questions are a pain ... but so is binge eating.

Do the hard work now!!!
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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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Edited by: AURA18 at: 1/27/2019 (10:53)
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3/27/18 9:14 A

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I didn't make the 7 Question card the first time I read the pink book, but I made it today...though I can tell it will require a lot of analyzing to do this assignment!

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









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3/27/18 4:14 A

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Hi Team,

Today's chapter is Day 27: Master the 7 Question Technique

Mastering the Seven Question Technique takes time and effort,
maybe the hardest day of the program. Usually takes more than one day.
The thought of doing this analysis on the spot, in a challenging food situation may be paralyzing.
But we don't have to do this on the spot, and I don't think anybody can do that in real time.
It is possible to do it in a peaceful time, as preparation for future challenges.
Also, we are not supposed to do this every time a sabotaging thought arises.
We all have our own sabotaging thoughts, but most of them are just repetitions or slight variations. So, once we do this analysis and review it repeatedly, the next time that thought arises, we will immediately see how it is not true, and we will have a helpful response ready.

What are you thinking?

I'll work with the 2 thoughts I identified, and will post update tonight.

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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06SARAHLIZ's Photo 06SARAHLIZ Posts: 767
3/19/18 11:35 A

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I spent a lot of time on this particular task and still felt like I needed another day or so, so I am glad that others are taking more time with it, too.

For me, the seven questions are tricky because it requires me to REALLY pay attention to my sabotaging thoughts. I'm one of those people that says "I wasn't thinking anything - I just ate it" but really I was thinking something, so what WAS it?

I am going to keep practicing and hopefully it will get easier as time goes on.

SarahLiz



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1/15/18 3:20 A

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Oh it is great you are finishing the Beck Trek, June!
emoticon

Great observations about the seven questions,
and you deserve lots of credit for contemplating them.
They really deserve multiple days, and they are a work in progress, I learn something new from asking those questions every year.



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


435 Maintenance Weeks
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JUNEPA's Photo JUNEPA Posts: 14,201
1/13/18 11:17 A

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Continuing the Beck Trek I began October 1, 2017 and suspended mid-November

I am still not good at pigeonholing the thinking errors but I want to work on this to improve my analytical skills The most effective question to me is #6 because while I would try to deny the folly and justify acting on the thought, if someone else had this thought, I would detect it was distorted right away ( so easy to detect someone elseís wrong track and way harder to detect my own lol) even if I could not discern which thinking error it was. And I would be far more gentle and respectful correcting the error to someone else than I would to myself. My coach said #7 is the most important to her, and of course it is Ė What do I do now?- we need to do it, not simply decide what should be done.

I wrote the 7 questions on the back of my Day 1 Advantages if losing weight (and maintaining goal weight) card and I am going to read them every day and memorize them. I also wrote down the thinking errors on another card to review every day to try and understand them better. I donít know why I find them so hard to understand and use to identify the distorted thinking, maybe because they donít fit neatly into one or another thinking error, they seem to overlap and I havenít figured out yet which ones are subsets of other ones , how they overlap, and their relationships to each other using Venn diagram reasoning.


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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12/15/17 9:14 A

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I agree, very intense... most people take more than one day on it!
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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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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,415)
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12/15/17 5:14 A

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I have to come back to this one. I've read it and I thought: Oh wow. This is intense. And needs time. So.
I may spend a few days on it, but I'm finding I spend a few days on quite a few of these and I don't want it to turn into procrastination.
Going to focus on identifying those sabotaging thoughts, writing them down. Then making time to go through the 7 questions.

Sunshine20113
Time zone: GMT (+1) British Summer Time


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11/21/17 2:18 P

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Great analysis and great plan for thanksgiving!
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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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KBEHNKE81's Photo KBEHNKE81 Posts: 16,761
11/20/17 12:33 P

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Excellent, Suzyb53! You've made good observations, good responses, and a good plan.
You got this!

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


SUZYB53's Photo SUZYB53 Posts: 585
11/19/17 9:17 P

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I am not strictly doing the Beck Diet, but I am more-or-less on Day 27. And this is a very good time for me to work on reviewing the seven questions techniques. I am going to start working on some work on some sabotaging thoughts I had about Thanksgiving. Here's the first one that came up, "There's no point in making a serious plan because I won't stick to it."

1. What kind of thinking error - This is negative fortune telling.

2. Evidence the thought might not be true, I have had a lot of success in sticking to my plans in the last few weeks.
I have been able to plan realistically, eat a good variety of foods, and say "Oh well."

3. Is there an alternative explanation or another way of seeing this? An alternative way of seeing this is that I have been able to stick to my plans for the last few weeks but I am feeling a little freaked out because I did have a lapse a couple of days ago.

4) I can develop a good plan and stick to it. I know how to plan a realistic amount to eat and a good variety of foods to eat. I can also plan ahead around shopping, cooking, eating, and cleaning so that I have enough time to take care of myself in other ways. If I am nurturing myself in other ways, it will be easier to say "no" to unplanned food.


5. What is the effect of believing this thought, changing my thinking. If I believed the thought, I would not take my planning seriously and gone off the plan by Thanksgiving or before. If I change my thinking, I will make it much easier to develop a plan for Thanksgiving,, stay on the plan for that day the days leading up to it, and then be on track for the days after Thanksgiving.

6. What would I tell a friend, "You are coming up with excuses before you even try. Give yourself a chance. You'll feel much better if you take planning seriously and give yourself credit for how many helpful behaviors you've learned to use." And remember that you've been very steady with physical activity too.

7. What should I do? The first thing to do is to just decide what is a reasonable calorie amount for Thanksgiving and then make a food plan that fits in with them. Then stick with the food plan, using all the techniques that I have learned.

Edited by: SUZYB53 at: 11/19/2017 (21:19)
This turtle is to remind myself that slow but steady wins the race.


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10/31/17 3:36 A

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"I think this was exaggeration, I maybe did want it, but not as much as I wanted to stay on plan and lose weight. "

Yes, we all have thoughts like "I really want it" and 'oh it looks so good" - but that doesn't mean that it is OK to actually eat extra food, if one wants to lose weight (or wants to keep it off).

Edited by: KRISZTA11 at: 10/31/2017 (03:37)
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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BMASSIE3 Posts: 43
10/30/17 10:24 P

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For Day 26 I thought my sabotaging thought of "I really want it." wasn't really a sabotaging thought but when reviewing the seven questions techniques I actually think it was a sabotaging thought.

1. What kind of thinking error - I think this was exaggeration, I maybe did want it, but not as much as I wanted to stay on plan and lose weight.

2. Evidence the thought might not be true, I wouldn't be making the effort to change behavior and learn a healthy lifestyle and food choices if I really, really didn't want that.

3. Is there an alternative explanation, Yes, two things, could be a craving, second, brain hadn't caught up with stomach yet and I was actually full.

4.Realistic outcome, I identify it as a craving, and do a distracting activity.

5. What is the effect of believing this thought, changing my thinking. If I believed the thought, I would have gone off plan, weaken the resistance muscle, strengthened the giving-in muscle. Changing my thinking (or identifying the incorrect thinking) I would stay on plan, strengthened the resistance muscle and would have been one day closer to my goal.

6. What would I tell a friend, no sure.

7. What should I do, try a distracting technique and walk away and do something else.

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit. Monitored fullness after each meal and if I could take a walk.
-Did Sun Salutations this morning and gave myself credit.
-Stayed on plan, No Choice
-Have planned my meals and snacks for tomorrow in Spark Nutritional Tracker and gave
myself credit.
-Read my ďItís Not OkayĒ and ďGet Back on TrackĒ response cards and gave myself credit
-Used the seven question technique on a sabotaging thought.



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10/28/17 7:02 A

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Kathleen, Cat, Rhonda - thank you for sharing, great job!

Finally I managed to finish my blog post about my two relevant sabotaging thoughts,
the first one is relatively easy, the second quite complex.
It is good I have to face them only rarely.
I'm glad I did this analysis - I didn't expect to come up with anything new in this 4th round, but I did and I think it will help me in the future.

www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6425786




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


435 Maintenance Weeks
0
110
220
330
440
GOING-STRONG's Photo GOING-STRONG Posts: 7,122
10/27/17 8:44 P

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Day 27 - Master the Seven Question Technique

As I recognize sabotaging thoughts, I will ask myself "What kind of thinking error could I be making?" What is the most realistic outcome and what should I do now? I know if I eat unplanned food or what I know are my "trigger" foods that the realistic outcome is not good. Having just a bite or lick can set off uncontrolled eating. I clearly remember the time I was making zucchini brownies and planned on having just a taste. I ended up eating half the batch! The combination of sweet, salty and butter (or oil) is a definite trigger and my thinking error is that I can handle just a bite. Today at lunch, the DH ordered a piece of cheesecake for dessert. While it looked good, I didn't have even a taste. Resisting it wasn't a huge effort as I don't have sugar in my system and my eating is under control. I am pleased with the progress I have made this month and want it to continue. As I passed the nut bowl and was tempted to take one I told myself to just get out of Dodge. As soon as I'm out of sight of the nuts and distracted the craving went away.


Rhonda
Seaside, Oregon

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


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10/27/17 4:15 P

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This one is a tough BUT valuable lesson!!! The more ya do it Ö the easier it becomes and you start to think outside the box ... that you created.

I have been jacking around with getting back on track totally with exercising. Sabotaging thought: exercising is ONLY walking outside in the sunshine for 60 minutes.

1. What kind of thinking error has been going on?
Justification Ö my bionic knee hurts so I couldnít walk.
All or nothing Ö I gotta walk alllllll 5 times or just not do it at all.

2. What evidence to prove this might not be true?
Umm, my knee DID hurt when walking Ö but not any more. The doc said I was good to go 2 weeks ago.

3. Is there another way to view this?
Yep!!!

4. Whatís the most realistic outcome?
Open my mind to other forms of exercise. I own an elliptical trainer and a stationary bike.

5. What is the effect of staying with this thought? What is the outcome if I change my thinking??
Another 2 months is gonna go by and another 8ish pounds is gonna be ďfoundĒ. If I JUST DO it Ö Iíll get the ďfoundĒ pounds off and keep going towards my goal weight and feel soooooo much better coz exercise of any kind does that.

6. What would I tell my BFF if she thought/acted this way??
Girlfriend Ö get over yourself. Is there something else preventing you from getting up and moving??

7. What should I do now??
Go exercise!!!! Bike or elliptical Ö ya got choices.


Cat

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


 current weight: 225.5 
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KBEHNKE81's Photo KBEHNKE81 Posts: 16,761
10/27/17 8:13 A

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I had a situation last year that shows how masterful I was (at least on this one day) at using the 7-question technique. As Kriszta says, it's not something you do on Day 1 of learning it; it takes practice and forethought, and works best for those recurring themes that derail us.

I really think I got on A on this assignment about this time last year. Here's what I wrote:
________________________________________
______________________________
** Use 7-question technique when upset. I got a little upset when Kiddo #2 frantically emailed me that she had lost her cell phone and could I help find it.

Sabotaging thought: This is terrible. She'll never find it. It's probably been stolen and is miles away by now. Someone's going to get in her bank accounts and everything will be a mess.
Evidence the thought might not be true: People misplace their phones all the time, and there are many honest, helpful people out there who would most likely do whatever they could to get it back to the owner. It's probably still where she left it.
Alternative explanation: We'll find it. She knows where and when she had it last, and it wasn't more than a few minutes ago.
Effect of believing that sab. thought: mental paralysis, in which case I'm not good to anyone in finding a solution.
What should I do: use Find My iPhone, email her iPad, get the guys involved, pray like crazy that we find it.

That was a very upsetting 20-30 minutes, but it all ended well thanks to Find My iPhone and the nice lady at the PHARM Dean's office who heard the alarms, and Kiddo #2s professor who didn't mind that she left class three times for no apparent reason. Answered prayer!!
________________________________________
______________________________


**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


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10/27/17 3:34 A

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Mastering the Seven Question Technique takes time and effort,
maybe the hardest day of the program. Usually takes more than one day.
The thought of doing this analysis on the spot, in a challenging food situation may be paralyzing.
But we don't have to do this on the spot, and I don't think anybody can do that in real time.
It is possible to do it in a peaceful time, as preparation for future challenges.
Also, we are not supposed to do this every time a sabotaging thought arises.
We all have our own sabotaging thoughts, but most of them are just repetitions or slight variations. So, once we do this analysis and review it repeatedly, the next time that thought arises, we will immediately see how it is not true, and we will have a helpful response ready.

At my first reading (2015 Jan/Feb) I identified and analyzed 7 sabotaging thoughts, and 6 of them lost their power over me.
This is the most stubborn one, which is still the main reason why I get in trouble:
"It is OK to eat this unplanned food because it is just a small piece and it will satisfy my desire to eat, I will stop eating immediately and feel good " - quite funny as one small piece of whatever I want satisfies the desire just as effectively as oil extinguishes fire: turns it into a full blown craving.

Out of the three sabotaging thoughts I identified in this round, 2 are variations of this, so I'll combine them into one. Being cocky, as ONEKIDSMOM says : )

The third (way out of overwhelming emotional situation) I haven't addressed yet, so this will be a new one, will write a blog about it during the day.

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


435 Maintenance Weeks
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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 555
6/15/17 10:12 P

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This chapter cannot be finished in one whole day. I did go over the seven questions with some issues I have, but my weak part of me still overpowers the "good" me. I want desperately to eat with my family and what they eat. Some how I feel like that I am included when I do that. No logic whatsoever. still working on the reasoning.

This chapter will be reviewed many times

I can't find a good battle unless I get some sleep. I have a bad nights sleep last night and I am very weak in spirit when I am tired.

It is never too late to become who you always wanted to be.


 Pounds lost: 13.6 
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