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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,653
3/28/20 7:15 A

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Day 26: Recognize Thinking Mistakes

Last night as I was saving leftovers from dinner, there was a small amount of steamed broccoli remaining. My first thought was, its broccoli, it's healthy, and I don't want to waste it.

Even though its healthy, I wasn't hungry. It's better to waste it then to give in and weaken my resistance muscle. On the plus side, I can have it for lunch today.

Unhelpful Rules and Justification are the two major thinking mistakes I commit.
For example, when the kids or grandkids visit, I use that opportunity to prepare or purchase foods they enjoy such as burgers and pizza. Or if I finished a strenuous hike, I'll attempt to justify having a big meal or extra dessert because I deserve it.


Ron G.

Those who are happiest are those who do the most for others. Booker T. Washington
WALKMAMA's Photo WALKMAMA SparkPoints: (37,258)
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3/27/20 6:03 A

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My number one thinking mistake is self-deluded thinking. It's okay to eat because:
-I am tired
-I have worked hard
-Poor me, I didn't ask for this

So glad to be doing this reading to improve my skills and work on these thinking errors


Day 26 To Do List:
emoticon I read my Advantages, NO CHOICE, It's Not OK and Get Back On Track response cards at least twice today
emoticon I read other response cards as needed
emoticon I ate slowly, sitting down and noticing every bite most of the time
emoticon I gave myself credit for engaging in helpful eating behaviors every time
- I did spontaneous exercise (every opportunity / some of the time / once or twice / not at all)
emoticon I did planned exercise
emoticon I wrote out a food plan for tomorrow
emoticon I monitored everything I ate in writing right after I finished eating
emoticon I worked toward accepting what I have to do to lose weight (Oh, well)
emoticon I identified the thinking mistakes that correspond to my common sabotaging thoughts
emoticon

Edited by: WALKMAMA at: 3/27/2020 (06:10)
Monica

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ALIHIKES's Photo ALIHIKES Posts: 6,000
3/27/20 1:51 A

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It has been helpful for me both to recognize sabotaging thoughts, and to recognize thinking mistakes. I think it has helped me to let go of unhelpful rules like dont waste food, and using stress or disappointment as justification for eating something unhealthy. A slab of chocolate cake rarely makes the problem disappear! And years of experience has shown me that indulging in sweets doesnt work to solve anything.



Alison


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JUNEPA's Photo JUNEPA Posts: 14,526
3/26/20 7:01 P

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Day 26 - Recognize my thinking mistakes

I really appreciate that Dr Beck, who has experience with many dieters, probably in the thousands, has written down for us the most common ones she has heard. She further alerts us that every dieter has additional, personal to them, sabotaging thoughts. I also find very useful that she has described more fully and given helpful responses to thinking mistakes. In this case, the Pink workbook is more extensive in listing (12 instead of 9) and describing, giving examples and giving helpful responses.

Mine are
- discounting the positive - not giving myself credit - from workbook
- emotional reasoning
- self-deluded thinking - which comes in handy to justify unreasonable choices
- irrelevance - it's okay to eat because I am stressed - from workbook
- exaggeration

TO DO LIST
- I read my ARC
menu plan
Thursday March 26
lunch chicken noodle soup with spinach and croutons, salami-cheese sandwich
supper left-over lasagna, caesar salad

Friday - March 27
lunch polenta , fish, carrot fries
supper rice, crispy chickpeas, broccoli


Personal notes
Yay, I am caught up, and I have a menu plan that goes until Sunday.

Today's chicken noodle soup with spinach






Edited by: JUNEPA at: 3/27/2020 (11:29)
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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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
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3/26/20 2:53 P

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Day 26: Recognize Thinking Mistakes
chapter starts with a strong statement: "It is important to realize that thoughts are just ideas, not necessarily truths"
Dr. Beck gives us a list of 9 different types of thinking mistakes that make our sabotaging thoughts sound rational and true (which they are not).

Today' assignment is to work with the sabotaging thoughts identified yesterday, and see if there are any thinking mistakes in them.
If you are unsure about how to start, you may scroll down on the Day's message board (see link below) to see posts from previous group readings, these examples may help!

What are you thinking?
Please share here!

Day 26 To Do List:
emoticon I read my Advantages, NO CHOICE, It's Not OK and Get Back On Track response cards at least twice today
- I read other response cards as needed
emoticon I ate slowly, sitting down and noticing every bite ( most of he time) - ate everything sitting down - not as slowly as I wanted
emoticon I gave myself credit for engaging in helpful eating behaviors (every time / most of he time / some of the time)
- I did spontaneous exercise (every opportunity / some of the time / once or twice / not at all)
emoticon I did planned exercise
emoticon I wrote out a food plan for tomorrow
emoticon I worked toward accepting what I have to do to lose weight (Oh, well)
emoticon I identified the thinking mistakes that correspond to my common sabotaging thoughts

Personal note:

"My daughter baked this lovely cake. These two slices fell apart when I cut the cake. It is OK if I eat the crumbs, standing up in the kitchen"
#5 mind reading (my daughter will be pleased if I eat from her cake)
# 6 self deluding thinking (crumbs or whole slices, makes no difference, same number of calories, and same strengthening of giving in muscle)
#8 justification (linking two unrelated concepts

"I have been sitting at my desk all day (home office), I feel like eating something" ... but I knew it was NOT OK so I resisted at this time!
In the past I fell for this too several times, thinking it is OK to eat because I feel like eating something
#6 self deluding thinking (I'm not hungry, I'm bored and restless because I read too much news about coronavirus)
#8 justification (linking to unrelated concepts - feeling like eating does not remove calories from food, and it doesn't prevent cravings)

'I'm not satisfied at the end of my lunch, I want to eat something more"
again #8 justification - it is true I'm not satisfied, but even so, it is still not OK tp eat unplanned food)

Edited by: KRISZTA11 at: 3/26/2020 (15:13)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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: 11,231
3/26/20 10:22 A

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Recognize thinking mistakes (eating trigger foods or skipping exercise):

1. Track all food or nothing It's easier to track on daily planner and writing notes about cravings that cause problems and gains.

2. Emotional Reasoning Get active instead of eating, I may be thirsty, bored, tied or feeling stress: drink water, brush teeth, read, walk, meditate & sleep.

3. Justify unhelpful rules It's free, reduced price and wasting food Its better to waste food in the trash than in my body. Search for healthy bargains.

4. Jumping to conclusions if scale-up, I give-up! Just normal fluctuates
Consistency Counts, stick to routine exercise and eating behaviors.

5. Self-indulgence away from home prepare, use skills and read R-cards.

6. Mind reading or eat to please others Nobody really cares what I eat, focus on conversation, activity and scenery.

7. Exaggeration special day feeding frenzy (can't stop) Oh well, I ate unplanned food. Stop and get back on normal plan ***right away***
u.nu/9ofw0

Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
10/28/19 8:44 P

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Noticing I am eating too quickly now and standing up.

Telling myself, it is okay because it's just this once and you are in a hurry! You have to do this. This doesn't make you a bad dieter.

Truth If this really matters to you, you would plan ahead and use time wisely. You would plan out your eating time and you would eat at a slow pace because it matters all the time.



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


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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,242)
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10/26/19 8:59 P

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Justification: I was making a dessert to take to a pot-luck lunch tomorrow, and I cleaned out the bowl. I knew I was below my SP calorie range, and i figured a couple of tsps. of batter wouldn't hurt.

Gail
Southern Ontario, Canada
Eastern Time Zone


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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
10/26/19 4:29 P

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Thinking mistakes:

#8 JUSTIFICATION: I felt I was justified in getting myself a treat from the bakery because it was a special bakery and I had not been there in a year.

#8. JUSTIFICATION: I worked hard today and accomplished a lot and I deserve a glass of wine.

#5 MIND READING: I should not tell my husband to cook smaller, healthier meals because he will be upset and think I dont appreciate his cooking. (He started cooking when he retired and I do appreciate it very much.)

#2. NEGATIVE FORTUNE TELLING: I was expecting a good loss and I didnt get it and I told myself I might as well eat what I want since I didnt lose weight by following my plan.



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KBEHNKE81's Photo KBEHNKE81 Posts: 17,196
10/26/19 11:41 A

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Yesterday was the final day of a months-long heavy effort project at work. I am SO relieved that it is finished (well, other than tying up loose ends and filing the final report). I had planned a celebratory dinner and a beer, but had left it up to the others to choose the restaurant.

At said restaurant, I wanted to order my very favorite dish. This is normally enough food for three meals (doggie bag), and I thought to myself that I would probably eat the whole thing: 1) You're hungry and you need to eat the whole meal. (Self-delufing thinking; Response: I never need to eat that much at one sitting; in fact if I did, I would feel uncomfortably full. My hunger could be addressed by a small portion or even another entre.)
2) You worked really hard on this project and deserve to let loose a bit. (Justification; Response: What does eating have to do with completing a work project? There are other ways to reward yourself for a job well done. Overeating is the opposite of a reward. It just adds another problem of making up for the transgression.)
3) It tastes really good and I want it. (Exaggerated thinking; Response: If you were at a different restaurant you would be satisfied with something else. There are also other tasty foods on this menu, and you might be better off selecting one of those that is more portion controlled if you're feeling tempted to eat a lot. There has been research showing that the first two or three bites of a desired food are the most satisfying. No need for a massive portion.)

In the end, I ordered a different (small) selection, significantly limited the appetizer, and decided to enjoy one beer at home while watching the baseball game.

All is well.

**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: 591
10/26/19 7:58 A

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I am working on the thinking mistake yesterday about eating unplanned (and unmeasured) foods at an unplanned deli meal. It does feel quite revealing to lay these out...but useful.

I would say most of my thinking falls into Thinking Mistake #3 - Overly positive fortune telling.

a) I told myself that it was OK to eat coleslaw because it had vinegar and not mayo. I did track the calories, but it was very much of a guestimate, since I didn't know the recipe.
b)Also OK to eat a little bit of potato salad because I would track calories, and I had extra calories left for the day. The tracking of this was also a guestimate.
c)I told myself that it was OK to eat pickles and not track because they didn't have calories.
d) I knew it was likely that my weight would be up today because of all the salt, and I was "confident" that I would be able to handle all of this.






This turtle is to remind myself that slow but steady wins the race.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
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10/26/19 6:43 A

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Day 26: Recognize Thinking Mistakes
chapter starts with a strong statement: "It is important to realize that thoughts are just ideas, not necessarily truths"
Dr. Beck gives us a list of 9 different types of thinking mistakes that make our sabotaging thoughts sound rational and true (which they are not).

Today' assignment is to work with the sabotaging thoughts identified yesterday, and see if there are any thinking mistakes in them.
If you are unsure about how to start, you may scroll down on the Day's message board (see link below) to see posts from previous group readings, these examples may help!

What are you thinking?
Please share here!

I choose thgse thoughts from yesterday to find thinking mistakes in them:

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.
#3 Overly positive future telling - hoping I'll stay in calorie range,
false because (most likely) I ate enough or too much due to not measuring food,
#8 justification: even if I really ate less than planned, that is no reason to eat unplanned food

B) I had planned to eat 1 square of dark chocolate, but IT'S OK to eat more now
#6 self deluding thinking - a calorie is a calorie and it just makes me want more

C) I used to eat this kind of whole wheat crackers when I started dieting 8 years ago and I loved them. IT'S OK to eat one or two, because they are so small, and they will help me stop eating dark chocolate, and they are a better choice
#3 overly positive future telling: too funny, eating extra food never helped me stop eating
#6 self deluding thinking, #8 justification - it is true such crackers helped me lose weight when they were part of my weight loss food plan - they will not help if I eat them over my maintenance food plan, in an unplanned fashion, standing in the kitchen...

Edited by: KRISZTA11 at: 10/27/2019 (05:15)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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GOCALGAL's Photo GOCALGAL Posts: 5,176
9/26/19 6:35 P

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My thinking mistakes still exist but now I recognize them a little better and they have less power over me. Two favorite helpful responses are "that every time matters" and that "the discomfort of resisting is only momentary". Another very helpful one lately is, "yes, food is nurturing but a calorie is a calorie."

I have written all 3 on an index card and put it in my reading book to help me make good choices. Glad I will return in time to go over the lessons from these last few days again.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

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

Winning is Not Quitting

SUZYB53's Photo SUZYB53 Posts: 591
9/25/19 9:44 A

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My biggest sabotaging thought from yesterday:

I have to eat these greasy, carb-heavy hor d'oeuvres being passed around. I made a plan for this event, but I can't follow it because the food I see on the buffet table doesn't match the plan.

This combines a few thinking mistakes.
*Unhelpful rules - I have to eat a substantial meal at dinner time.
*Justification - It's OK to eat these high calorie, fatty foods because there is not enough planned food available.
*Emotional thinking - If I don't take these as the servers pass them around, I'll feel deprived and overeat later.



This turtle is to remind myself that slow but steady wins the race.


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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
3/30/19 12:14 A

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Day 26 Recognize Thinking Mistakes

This pretty much is where I am at.

MARITIMER3's Photo MARITIMER3 SparkPoints: (247,242)
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3/27/19 9:25 P

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I'm sure that at some time or other, I've used all of the common thinking errors from Day 26.

The three that are most relevant for me now, though, are:

#2 - Negative Fortune Telling

- I gave in to the craving, I ate the whole bag of chips, I messed up the day so I might as well eat everything I want and get back on track tomorrow.


#3 - Overly-Positive Fortune Telling

- I know that I can eat a little piece of cake and then stop - ha! Want to buy a bridge?


#8 - Justification-

- dinner out with a church group at a buffet restaurant... everyone else is having dessert, I'll have just a little bit of creme caramel.

- it's a party. I'll eat less tomorrow and walk an extra mile

- we're on a cruise... everyone goes up for pizza after the stage show.

Gail
Southern Ontario, Canada
Eastern Time Zone


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AURA18's Photo AURA18 Posts: 11,231
3/27/19 7:35 P

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Day 26: Recognize Thinking Mistakes
adding to list below - eating when I'm not hungry
thirsty/tired/stress/boredom - I can make better choices to meet my goals


Edited by: AURA18 at: 3/27/2019 (19:37)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
CD14456645 Posts: 8,500
3/27/19 6:06 P

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emoticon to be honest, this lesson makes my eyeballs spin, if and when I try to figure out and label and name the kind of thinking/sabotaging thought...

emoticon but the essence of the lesson is essential
~ to help us recognize and deal with all the gazillion ways we talk ourselves out of pursuing and doing our stated goals, dreams and heart's desires ~ how we talk ourselves out of the doing and all the ways we quit...

unless we stop talking ourselves out of trying and doing... well, we will continue to stay stuck...



no matter what we tell ourselves - the truth is that what we choose to do makes a difference



so for me, it becomes a matter of making choices... we make a lot of those, all day long... and it has helped to simplify the process... what am I thinking, what are my options, then choose. actively look at it, square in the eye and choose.... don't lie to me? the choice is for me. if I choose to eat or eat more, my choice... and it takes time to slow down and think about what we are telling ourselves, and choose something to do... I try to choose helpful things - helpful food for food issues and helpful other things for non-food stuff.... I do/sort my thoughts a lot by running through my why's and whatnots.



emoticon I wish just knowing this made it easy but it doesn't ~ some days are just tuff or lack an inner desire/fire.... even then, the choice is ours.... and I find it helpful to be direct/honest with myself - I don't have to tell anyone else... this is for me and me alone ~ to help myself... and this is why I am even reading this book or sharing anything here with the group. I am profoundly glad we are talking about these things - your shares help me.



OLIA_NA's Photo OLIA_NA Posts: 96
3/27/19 12:04 A

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Fran, I'm so glad you're now noticing pre unplanned food conversations! I remember when it started happening for me it was a huge shift in everything else. So Congrats!

GOCALGAL's Photo GOCALGAL Posts: 5,176
3/26/19 10:16 P

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I enjoy and get a lot out of reading everyone's posts. This was a difficult lesson for me and I did not attempt to do it my first time through Beck. I'm glad that I did take the time in the last study to write down and analyze several of my thinking mistakes. They still exist but now they have less power over me. Two favorite helpful responses are that every time matters and that the discomfort of resisting is only momentary.

Edited by: GOCALGAL at: 3/26/2019 (22:19)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

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

Winning is Not Quitting

YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 552
3/26/19 5:59 P

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Kriszta is perfectly right when she says that days 25 to 27 are difficult. It took some effort, but I was able to recognize several thinking mistakes in my ST in the past few days:

#2 Negative Fortune Telling - I went off track, I'll never stick to my diet plan; I overate during the weekend, I'll always ruin my progress and compromise reaching my goal.

#3 Overly Positive Fortune Telling : if I add just 10-20-30g to what my plan says, it won't make a huge difference (plus I'm really hungry, so I deserve to eat a bit more, see #8)

#6 Self-Deluding Thinking - It's okay to stop following the meal plan on weekends/special occasions

#7 Unhelpful Rules - I can't waste food; I don't want to inconvenience my family with my diet.

#8 Justification - it's the weekend; I deserve a treat; I can only eat this food at this particular place, so it's okay to eat it...

#9 Exaggerated Thinking - I'm so hungry, I can't stad this sensation, I want some food (possibly junk food).

Now that I've started paying attention to this, I'm noticing that, before taking that first bite of something, there are usually whole conversations going on in my head, that I never noticed before.

Edited by: YPSARF_ABROAD at: 3/26/2019 (18:17)
Fran
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3/26/19 11:24 A

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So my sabotaging thoughts from yesterday were pretty easy to identify. What does this matter we are all going to die anyway -- negative fortune telling? or positive on how you look at it. It is exaggerated thinking, all or nothing, maybe a bit delusional. Obviously the part that matters is What does this matter. - This is just negative. And it wasn't even specifically about dieting. I was down from the minute I woke up. So when I have these thoughts, I know I have to stop them immediately and turn my day around. I took a shower, read some positive statements, and then got myself outside for a walk. When I got back from my walk, I knew I was still struggling a bit, but I said to myself these are difficult times we live in and I don't have to internalize this struggle. Think of all the things I have to be grateful for. I did that for awhile and then came back to my eating plan and moved on through the day.

The other thinking mistake I had was I am so hungry. This is one that is recurring and it is exaggerated thinking. I might be hungry, but I know I am never sooooooooooooooo hungry. When I have these thoughts I stop and try to identify where I am on the hunger scale. If I am really hungry then I actually get something to eat. If I am just anxious about something then I sit with that feeling a bit and think about what is going on. I had a lot of that yesterday as I am dealing with a family member that is ill. So my old pattern would have been to eat something to deal with that stress. Now I am dealing with it by feeling my feelings and getting to a place of acceptance.




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ICANINSIGHT's Photo ICANINSIGHT Posts: 23,890
3/26/19 11:05 A

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Lots of stress in my life and I had A-fib episode yesterday. It knocks me out.

I had a peanut butter bar. The sabotaging thought was that I have not eaten so this will be OK. NOT! It may be less food for the day, but the forbidden food was not on my diet plan.

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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OLIA_NA's Photo OLIA_NA Posts: 96
3/26/19 10:39 A

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My most common thinking mistakes are Justification with Emotional undertones:

ST: Today was a crappy day, so I should eat whatever I want to make it better
HR: If hunger isn't the problem, food isn't the answer. Foods isn't the only way to feel better

ST: If I eat all of this extra food right now, there won't be any more left to tempt me later
HR: still working on this one. I often laugh when I hear myself say this, but on some level, sadly, it still makes sense :(

Exaggeration
ST: Ah, f*** it, this is too hard, it takes too much time, I have zero energy for this right now
HR: Yes it is hard. Losing weight is really hard. But anything worth doing requires time and energy. It take time to require my brain and ingrain a new habit(s). Just like every new skill I acquired before, I'll get better at this with time and practice.

Self-delusion
ST: I used to be able to eat all this when I was in my 20s-30s and I was skinny/fit then without any effort
HR: well, I haven't been 20 in quite some time. My body is different, my lifestyle is different, so I should adopt my diet to my current circumstances.


I find this super helpful as a problem solving tool. I will continue monitor/record my STs and work on HRs more systematically.

HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 61,827
3/26/19 10:11 A

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I follow: The Work of Byron Katie

1. Is it true.
2. Can I absolutely Know that its true
3. How do I feel when I have that thought?
4. Who would I be without the thought?


Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
Southern CA - Pacific time


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3/26/19 4:26 A

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Day 26: Recognize Thinking Mistakes
chapter starts with a strong statement: "It is important to realize that thoughts are just ideas, not necessarily truths"
Dr. Beck gives us a list of 9 different types of thinking mistakes that make our sabotaging thoughts sound rational and true (which they are not).

Today' assignment is to work with the sabotaging thoughts identified yesterday, and see if there are any thinking mistakes in them.
If you are unsure about how to start, you may scroll down to see posts from previous group readings, these examples may help!

What are you thinking?
Please share here!

These are the thinking mistakes I made in the sabotaging thoughts I collected last week, looking back at the instances I ate unplanned food (and recorded in my food diary).

*Monday: I ate a small cookie before breakfast, standing in the kitchen.
ST: (it is OK to eat because) my daughter made these, and I haven't tasted them yet (daughter was not at home)
#5 mind reading: daughter will think I don't appreciate her baking efforts (haha, that was a cunning one - as daughter spent most of the week visiting her boyfriend so she didn't know ; )

*Saturday: I ate 2 large strawberries
ST: (it is OK to eat because) they look so nice! first time DH bought strawberries this year!
#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)

Sunday: 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".
#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)

emoticon
Important insight: the power of sabotaging thoughts diminishes if I don't believe they are true!
If I make a conscious decision to eat unplanned food, clearly knowing it is NOT OK to eat it, and risk and consequences don't go away just because I came up with a good excuse... then I can handle the situation more reasonably.
In case of my mom's cake, I was aware that eating unplanned cake involves risk:
May trigger cravings, I may be unable to stop eating, and I may have to struggle for days to get back on track, and I will be very hungry the next morning.
I made a conscious decision to take that risk, and pay the price of the price for of sharing the cake experience with my family.
But I didn't believe it was OK = negative consequences did not go away, in fact the chances of negative consequences just went up high!
emoticon
So I re-planned my dinner: 2 slices of cake and a large apple with my parents and son - and a small bowl of strawberries and a square of dark chocolate at home, about 30 minutes late at home. And I stuck with that plan. Next morning indeed I was very hungry, but I knew it was not an emergency, and just ate my planned breakfast.

Disclaimer: my maintenance food plan contains 2250 calories, divided into three 750 calorie meals, nothing in between. It is fully maxed out, I really really don't need any extra calories over that.

Edited by: KRISZTA11 at: 3/27/2019 (04:43)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
AURA18's Photo AURA18 Posts: 11,231
1/26/19 10:42 A

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emoticon

Edited by: AURA18 at: 3/26/2020 (10:19)
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12/14/18 2:49 P

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Great examples, Becki, good catch!

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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12/14/18 10:19 A

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I think the most common thinking errors I fall into are- justification. Its a party- I can have a cookie. Which also turns into dysfunctional rules- I deserve to eat this cookie. I feel like I've make good progress on identifying and addressing the all or nothing thinking- I've gone off my diet so I might as well eat the rest of the day.

Becki

broadcasting somewhere near the middle of Texas


 current weight: 217.8 
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
10/30/18 7:58 P

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Day 26: Recognize Thinking Mistakes-"revisited"

#1 All of Nothing Thinking
*I think overall, I am a middle ground sort of person. Although, I do choose to not eat from my trigger food list because I can easily loose control. 1 cookie can easily turn into the whole package of cookies so I am better with no cookies instead of ALL the cookies.
STILL TRUE

#2 Negative Fortune Telling
*I have failed so many times before with every diet plan out there. I have lost and gained hundreds of pounds. I'm use to failure.
Helpful Response : This is a changed lifestyle. This is how I choose to live. Embrace new habits. Permanent loss takes a permanent lifestyle change!
STILL TRUE

#3 Overly Positive Fortune Telling
*I can eat a little bit of what I crave, feel satisfied, and stop. Back up to #1 All of Nothing.
*I do get relaxed and stop measuring and weighing food.- Right now I may be getting away with it but as I loose weight and my overall calories decrease then I am going to have to be more diligent. I need to just take the time and get use to weighing and measuring everything out now.
STILL TRUE


#4 Emotional Reasoning
* Self esteem and depression are real but I can't eat my emotions and troubles away.
* Not sure if giving up Nutella a couple of days each month will ever not be part of my nutritional plan...sometimes I feel I do just need it.
*****actually I went on a Nutella binge are a little jar in 2 days then I added it to my "NO! NO!" list.

#5 Mind Reading
*What people think... I don't like to eat in front of people because, I do think they are judging me. I also am very modest and therefore going to a public swimming pool is a big step for me. However, I Have learned 2 things: I am not the biggest person out there and I do catch myself being "judgemental" of others... My bad thoughts "That is way too much to display out in public". I need to concern myself with my own thoughts and not what is going on in other people's heads.
STILL TRUE

#6 Self-Deluding Thinking
*If no one sees me it doesn't count... I have to taste things when I am cooking to make sure I have the proper amount of seasoning, or consistency.
Helpful Response: Every taste counts. If it has calories in it then you do need to track it! Follow your plan and your plan does not include taste testing.I
STILL TRUE


#7 Unhelpful Rules
* I can't waste food... I am not a garbage disposal and I don't have to have a clean plate.
*I can't inconvenience My family... My family needs to embrace a healthier lifestyle also, I do make small allowances but all in all I am the cook and I decide what is placed on the table.
STILL TRUE* ** although I am to the point of not carrying if my family is inconvenienced!!

#8 Justification
*Nutella
*small town no free samples to worry about in our grocery store.
*****NO MORE NUTELLA!!

#9 Exaggerated Thinking
*I can't stand this craving.
Helpful Response: Yes you can. Work it into your nutrition plan (Nutella!).
*I have no willpower... I have a great deal otherwise I would not have made it this far.
STILL TRUE
emoticon

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10/27/18 3:23 A

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emoticon for these great examples!
It is so nice to see we all make thinking mistakes when we face tempting food situations,but we are able to catch the blips in the thinking process. Maybe not on the spot, but certainly yes in a peaceful moment, without the tempting food in sight and with ample time to think rationally.
Sabotaging thoughts repeat themselves, and we are getting better at responding to them time after time... until they lose power.

Marsha, I loved the restaurant story, and your conclusion. It is so hard to say no to food one ordered, even it it is a disappointment. (and how can a cook do this to spinach... I'm speechless!)

Maria, loved your examples and analysis. Your "Every Time Matters" mantra is very helpful, I added it to my D19 It Is Not OK response card.

Kristin, your examples demonstrate so clearly what you wrote - yes these thought sound so true in the moment! Yet they will have less power on you now, after you looked into them rationally.

emoticon


Edited by: KRISZTA11 at: 10/27/2018 (03:59)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
KRISKECK's Photo KRISKECK Posts: 1,239
10/27/18 3:08 A

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Thinking mistakes... I love the way Krizsta picked out a key idea from this chapter: "It is important to realize that thoughts are just ideas, not necessarily truths." But the problem is, they feel so true in the moment. Here are my main sabotaging thoughts.

Thinking Mistake #6: Self-deluding thinking
I don't care.
Yes, I do care and I'm going to realize that shortly.

Thinking Mistake #6: Self-deluding thinking
I can eat it because it's only a little bit.
I may be trying to fool myself, but my body is counting each and every bite.

Thinking Mistake #8: Justification
It's ok to eat this because it's a special occasion.
If you haven't planned it, it's not ok. In the future, if it's that special, be sure to plan for it.

Thinking Mistake #8: Emotional Reasoning
It's ok to eat/drink this to soothe myself after this stressful day/week.
It's not ok to use food or drink to reduce stress. First, it doesn't work that way. Second, I need to find other ways to reduce stress, like yoga, exercise, deep breathing, or resolving the problem.

Thinking Mistake #5: MInd Reading
I don't want to make XX feel bad if I don't eat her food.
Chances are XX won't even care if I don't eat her food. And even if she does, my health is more important. (Quick note: I've gotten more militant about saying no to offered food, and it always amazes me how some people press when I say a firm but polite no, coming back 2 or 3 times. Wow!)

Thinking Mistake #8: Justification
Everyone else is having it and I want it too.
Everyone else is not trying to shed excess pounds. If I want to achieve my goals, I need to stop fooling myself and stick to my plan, no matter what.



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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GOCALGAL's Photo GOCALGAL Posts: 5,176
10/26/18 4:28 P

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My main thinking mistakes are:

#3 Overly Positive Fortune Telling, ST "It's ok..I'll still lose/maintain. Helpful Response: It's not. Every time matters. Because of this, I need to work harder on planning snacks and treats into my meal plans.

#4 Emotional Reasoning, ST "I need a snack or something sweet." H/R: No I NEVER need something sweet. I only desire it. If I truly want it I need to plan for it because if I want to make maintenance/weight loss easier and more doable, Every time matters.

#6 Self-Deluding, ST "It won't matter this one time if I give in to my cravings." H/R: Not true. A calorie is a calorie and if I give in, I will most likely repeatedly give in. Every time matters.

#9 Exaggerated Thinking. This is one I added to my list from my first time through Beck. The lesson on discouragement brought this to my attention. ST "I cant stand this craving I am having." H/R It's not painful or really that much time spent wanting a snack or something sweet. Find and employ various distractions or put up mental no fishing sign. Remind myself that Every time matters.

I will continue to work to recognize these thinking mistakes. When I fall short or slip up, I will quickly forgive myself and get right back on track.



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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10/26/18 2:20 P

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Yesterday I ordered poorly at a restaurant. My grilled whole pompano was delicious and not a bad choice but should have brought half home. I ordered the tossed salad and dressing on the side, but used more of that dressing than I needed. (At least I didn't use it all) The sweet potato was really cute, tiny and delicious - less than 3 ounces and I put nothing on it. So I thought that was okay. But the spinach. The spinach was fried. Deep fried. Why did I order that? I was looking for a low calorie veggie and asked the waitress and she said they had the best spinach ever so I ordered it. Should have asked more questions or taken one bite and left the rest.

Sabotaging thought, "This is delicious. I should enjoy this gourmet food. We rarely go any place this fancy. It's special."

Truth: My health and happiness is more important than some brief pleasure. When the wrong thing comes at the restaurant I have the choice of eating none or very little. I can take food home if I can work it into my plan later.


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
_grandma


 current weight: 0.2  over
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10/26/18 2:16 P

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So true about "comfort food", Mary!
A few moments of comfort are often followed by a quite longer period of discomfort.
If only I could remember that always...

Loved your D26 blog, WINACHST!
I copy the link here so that others find it easily later (thank you for the permission earlier!).
www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
537393


Edited by: KRISZTA11 at: 10/26/2018 (14:18)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
WINACHST's Photo WINACHST Posts: 2,548
10/26/18 10:15 A

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I just blogged about day 26 and I came to the realization that I really need to be a lot more honest with myself and stop making excuses for my bad behavior, i.e. that which hinders me from reaching my goal.

Nancy
Central Minnesota
Central Time Zone

Team Leader For All 'bout Choices Team
teams.sparkpeople.com/allboutchoices


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10/26/18 8:39 A

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My big one...when I am ailing, healing from an injury, stressed or whatever..."comfort food will make me feel better". It is certainly a distraction. A nice one too. But it will ultimately make me feel bad about blowing my diet, putting off my Advantages List, plus the morning after hangover of food coma. None of that will make me feel better at all. It's emotional reasoning. It's self deluded thinking. Justification. And overly positive fortune telling all rolled into one.

Sweets don't help a cold at all. Clear hot beverages do.
Ice and heat help an injury.
Meditation is a sure help for stress. Pain too.

No calories for any of those.

Mary

Cape Cod and Western Massachusetts

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


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10/26/18 3:14 A

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Day 26: Recognize Thinking Mistakes
chapter starts with a strong statement: "It is important to realize that thoughts are just ideas, not necessarily truths"
Dr. Beck gives us a list of 9 different types of thinking mistakes that make our sabotaging thoughts sound rational and true (which they are not).

Today' assignment is to work with the sabotaging thoughts identified yesterday, and see if there are any thinking mistakes in them.
If you are unsure about how to start, you may scroll down to see posts from previous group readings, these examples may help!

What are you thinking?
Please share here!

These are the thinking mistakes I made in the sabotaging thoughts I collected yesterday:

***Day 1 dinner: 1-2 bites of leftovers of others - It is OK to eat these because
"we are celebrating and happy together, it is nice to share food with others"
"we only have 3 days here and this is my chance to try more lovely local dishes"
#8 Justification: linking two unrelated concepts - these thoughts are perfectly true, but will not reduce number of extra calories I consume

"my main dish was not large at all, I can afford 1-2 extra bites"
#3 Overly Positive Fortune Telling: yes I ate 1-2 bites... but from 3 foods and at least 5 from dessert. Yes my dinner was of a reasonable size, smaller than usual restaurant meals, and it looked small compared to what others were eating. But it was still at least as large as my normal dinners at home

"delicious food is going to be wasted"
#7 Unhelpful Rules


***Day 3 dinner: half a bread roll and goulash soup -
"it is OK to eat soup and bread before my planned dinner, because I hiked 6 hours and skipped lunch, I need these calories"
#3 Overly Positive Fortune Telling, #6 Self Deluding Thinking
yes I skipped lunch and yes the hike consumed extra calories - but in fact I had no idea how many extra calories I ate at dinner, as nothing was measured and I didn't have all my food spread out in front of me either. Probably a lot more than what I "saved" during the day, also that hearty soup contained more salt than what I normally eat during a whole week.

Disclaimer: my maintenance food plan contains 2100 calories, divided into 700-700-700 calories at each meal, nothing in between. It is fully maxed out, I really really don't need any extra calories over that.

Edited by: KRISZTA11 at: 10/27/2018 (03:30)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
AURA18's Photo AURA18 Posts: 11,231
10/25/18 2:08 P

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Thanks for encouragement Warriorsue emoticon one healthy choice/lesson at a time emoticon

Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
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10/24/18 4:22 P

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I am getting SO MUCH out of reading your posts, thank you!!!!

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10/24/18 1:28 P

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Day 26: Recognize Thinking Mistakes Top 3
Sabotaging thoughts for overeating or skipping exercise healthier responses:

1. All or Nothing Track 100% or nothing It's easier to track/measure on calendar journal. Writing down food cravings instead of eating.

2. Emotional Reasoning Get active instead of eating, I may be thirsty, bored, tied or feeling stress: drink water, brush teeth, read, walk, meditate & sleep.

3. Justify unhelpful rules "It's free, reduced price and wasting food" Better to waste food in the trash than in my body. Search for healthy bargains.

Edited by: AURA18 at: 1/26/2019 (10:41)
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7/19/18 2:22 P

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Great examples - looks like you invested a lot of time and effort into this.
Exhausting it is, take your time!
In the group readings I always tell folks Day 25-26-27 are the most difficult days of the program, and most of them agree ; )
Hang in there, one more intense day, and then it is downhill from there.

emoticon

Edited by: KRISZTA11 at: 7/19/2018 (14:22)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
7/18/18 4:20 P

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Day 26: Recognize Thinking Mistakes

#1 All of Nothing Thinking
*I think overall, I am a middle ground sort of person. Although, I do choose to not eat from my trigger food list because I can easily loose control. 1 cookie can easily turn into the whole package of cookies so I am better with no cookies instead of ALL the cookies.

#2 Negative Fortune Telling
*I have failed so many times before with every diet plan out there. I have lost and gained hundreds of pounds. I'm use to failure.
Helpful Response : This is a changed lifestyle. This is how I choose to live. Embrace new habits. Permanent loss takes a permanent lifestyle change!

#3 Overly Positive Fortune Telling
*I can it a little bit of what I crave, feel satisfied, and stop. Back up to #1 All of Nothing.
*I do get relaxed and stop measuring and weighing food.- Right now I may be getting away with it but as I loose weight and my overall calories decrease then I am going to have to be more diligent. I need to just take the time and get use to weighing and measuring everything out now.

#4 Emotional Reasoning
* Self esteem and depression are real but I can't eat my emotions and troubles away.
* Not sure if giving up Nutella a couple of days each month will ever not be part of my nutritional plan...sometimes I feel I do just need it.

#5 Mind Reading
*What people think... I don't like to eat in front of people because, I do think they are judging me. I also am very modest and therefore going to a public swimming pool is a big step for me. However, I Have learned 2 things: I am not the biggest person out there and I do catch myself being "judgemental" of others... My bad thoughts "That is way too much to display out in public". I need to concern myself with my own thoughts and not what is going on in other people's heads.

#6 Self-Deluding Thinking
*If no one sees me it doesn't count... I have to taste things when I am cooking to make sure I have the proper amount of seasoning, or consistency.
Helpful Response: Every taste counts. If it has calories in it then you do need to track it! Follow your plan and your plan does not include taste testing.

#7 Unhelpful Rules
* I can't waste food... I am not a garbage disposal and I don't have to have a clean plate.
*I can't inconvenience My family... My family needs to embrace a healthier lifestyle also, I do make small allowances but all in all I am the cook and I decide what is placed on the table.

#8 Justification
*Nutella
*small town no free samples to worry about in our grocery store.

#9 Exaggerated Thinking
*I can't stand this craving.
Helpful Response: Yes you can. Work it into your nutrition plan (Nutella!).
*I have no willpower... I have a great deal otherwise I would not have made it this far.

My goodness what a lot to take in and examine in one day... I'm exhausted!!!

AURA18's Photo AURA18 Posts: 11,231
5/26/18 10:14 A

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Day 26: Recognize Thinking Mistakes or sabotaging thoughts.
Writing down frequent ST to eat unplanned food or skip exercise

Edited by: AURA18 at: 1/22/2019 (00:13)
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4/26/18 3:33 A

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Great examples, thank you for sharing!
Observation is so helpful.
Before reading Beck I never noticed the thinking mistakes I made,
just assumed all my thoughts are true, so this chapter was a big aha moment for me : )

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
JMARIES51's Photo JMARIES51 Posts: 3,105
4/25/18 11:21 P

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Day 25: Recognize Thinking Mistakes

#1 All or Nothing - In the past this has been a huge problem for me. I think this is the type of thinking that leads to binging. (Since I have started this, I might as well finish it)
Or if I got off track for one meal I would have trouble getting back on track and throw away all my hard work. It is also a problem for me in other areas of my life, so I am not surprised that it would show up here. It is a bit of the OCD --

#2 Negative Fortune Telling - For me this shows up in the form of having problems staying on track when I am going to be away from home. If I am going to be on vacation then I might as well forget about trying to lose weight because meals will be out of my control.

#3 Overly Positive Fortune Telling - I don't think I have a problem with this one unless it would be portion distortion. I think especially with things like salad dressing or milk and sugar in my tea. It is difficult for me to eyeball it without underestimating.

#4 Emotional Reasoning - I think I use this sometimes when I am planning my snacks. I want them to be emotionally pleasing as well as nutritionally sound. I can see that this could get out of control. I also used to buy myself a big latte full of everything after my Dr's visits. It just seemed like it was ok since I had skipped breakfast and had gone through the stress of going to the doctor.

#5 Mind Reading - I have had this in the past thinking that I can't eat certain foods around other people because they will think why does that fat person need to be eating cake or cookies, etc. In turn this would cause me to buy those foods and take them home to eat by myself without anyone looking.

#6 Self Deluding Thinking - I think this would show up for me in the form of thinking that exercising was going to make me lose XX amount of pounds. Or also that thinking that a crazy fad diet would be the perfect diet for me.

#7 Unhelpful Rules - I used to think that throwing food away was wasteful. Then I realized that eating food that should be thrown away is actually making me the garbage can.

#8 Justification - I have been caught in this trap in the past at buffets - thinking, I paid for the food already, I need to get my money's worth. OR at a party, I need to taste everything because it is so interesting, or looks so good, or not something I get to eat everyday.

#9 Exaggerated Thinking - This is the problem I have when something in life pops up and I have to eat away from home where I don't know what the food is going to be ahead of time. I have a fear that there will not be anything healthy to choose to eat.

#10 Jumping to Conclusions - If I eat a certain food then I will start craving XYZ. Or if I eat a piece of pizza I will have to have another piece.

#11 Discounting the Positive - I am learning how important it is to give myself lots of encouragement and congratulations for all my good choices.

#12 Labelling - I have this in regard to foods labeling them good or bad or forbidden.

As I work through each of these thinking mistakes, I realize how much work I have actually done to rid myself of many of these. I think it is important to stay in the moment and ready to catch these mistakes either before I make them, or just shortly thereafter, so that I can create a plan to turn that thinking around.




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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,653
3/27/18 8:23 P

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Day 26: Recognize Thinking Mistakes

#3 Overly Positive Fortune Telling
Example: I'm down a pound this week I can have this food because I can afford it weight wise (Also Justification)
#4 Emotional reasoning
I feel like I need a candy bar and beside I want chocolate
#7 Unhelpful rules
Example; I must eat everything on my plate because I shouldn't waste food.
#8 Justification
I've exercised every day this week, I deserve a treat!

Ron G.

Those who are happiest are those who do the most for others. Booker T. Washington
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3/27/18 12:15 P

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Edited by: AURA18 at: 5/26/2018 (10:07)
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3/27/18 3:27 A

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I loved your analyses, thank you for sharing!
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TUTUNAN, yours about "why bother, I'm 84 years old" analysis is funny and brilliant.
I remember when I was young and struggled with weight I often thought "I hope I can hold this up until I'm 40, after that it will not matter anyway and I can eat whatever I like"...
It does matter, at any age!
Being active + eating well = feeling good,
this is true now (I'm 50) and will always be true.

This is my analysis of the thoughts I identified on Day 25:
#1 (after managing challenging social/emotional situation well, or making great progress in creative work)
"I have been so good at..., now it is time to celebrate, to nourish myself and replenish my energy!"
8 Justification, it is true I did great, and it is true it is time to celebrate and replenish my energies - but it doesn't mean that it is OK to eat unplanned food! it still has the same calories which I certainly don't need.
I actually had this thought after dinner: I wanted to eat an extra square of dark chocolate - but I didn't : )

#2 (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."
6 Self deluding thinking + 8 Justification
Yes the meal was unsatisfactory - but NOT because of food. Food was just fine, and in the right amount. It was the distraction that made it unsatisfactory I should have paid more attention to the food.
I actually had this thought after breakfast (as portion as always, big bowl of oats, sunflower seeds and oranges) - acknowledged that it was not as satisfactory as normally, because my mind was preoccupied with the presentation I was going to give at work, and with my busy schedule. 20 minutes later I felt full and satisfied.

Edited by: KRISZTA11 at: 3/27/2018 (03:33)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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TUTUNAN's Photo TUTUNAN Posts: 2,753
3/26/18 5:07 P

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I have two sabotaging thoughts (identified) that are recurring. First is "I'm alone in the house. What can I eat...no one will know. My answer today is that I'll know. So far it works and I don't eat anything.

The other, and most recent sabotaging thought I am struggling with is "why am I doing this? Why can't I eat what I want? After all, I'm 84 years old. I should be able to eat whatever I want". Well, I tell myself, if I hadn't Been eating healthily, very likely I would not have reached this age, so suck it up and eat right.



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3/26/18 2:06 P

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Yesterday my mind and I had an argument. You have been sooo good for 4 days, it's Sunday let's have a treat.

No.

The scale didn't budge in the last couple of days ... what's the use.

Keep going. Your body is up 25 pounds from your lowest and you weren't even at goal then.

I hate you.

Oh, well kiddo.

I went to bed with a movie.

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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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,895)
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3/26/18 12:17 P

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Day 26

Last nights sabotaging thought was around yogurt. WM had a lady giving samples of the new yogurt that has a little side pocket of nuts and chocolate chips. It was SOOOO good. And very EXPENSIVE.

Instead, I bought a pkg. of dark chocolate chips and walnut chips to mix in with my large yogurt. It was so good, but large. I had to add more nuts and chocolate.

Stinking thinking its not that much chocolate, and the nuts and yogurt are good, and its on my plan, and yogurt is a healthy snack. Problem: It was at least a double serving and I knew it.

Answer: I would have done better if I had measured the chocolate and nu, and left half for later.

Linda emoticon


Edited by: LINDAINALABAMA at: 3/26/2018 (12:19)
Lindainalabama
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EFT CRAVINGS
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3/26/18 10:50 A

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I'd be having wrong thinking if I said I never had wrong thinking...LOL...but I don't really feel like I have an 'all or nothing' mentality or am overly negative or postive about my eating.

Where I get into the most trouble is in just turning a blind eye...stop tracking what I eat, stop caring, stop thinking, start eating whatever I want....that thought pattern will DEFINITELY get me into trouble! So, I'm on guard against that kind of disastrous thinking, but in general, I take an 'all things in moderation' approach that works for me. However, I do realize that there has to be wrong thinking that precedes putting my foot on the path to disaster...that's what I stay on guard against so I don't give myself a choice about tracking everything that goes in my mouth!

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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SUZYB53's Photo SUZYB53 Posts: 591
3/26/18 9:22 A

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Long post here friends - I'm using this to think through some sabotage at a restaurant last night!!

Sabotaging thoughts:


1a) I am planning to eat only part of restaurant entree, but it is OK to eat an
unplanned appetizer because it is free and won't add many calories.


1b) It will also be OK to eat this appetizer as a social gesture to acknowledge my father's unusual thoughtfulness when he graciously divided each of the items (grilled peppers, eggplant slices, and a cube of hard cheese) in half so we each have exactly the same portion.

Thinking errors:

1a) Overly positive fortune-telling, self-deluding, and justification. I don't know in advance that I will actually turn-away part of the entree (although I did, yeah!). If I stopped to think about it, the unplanned appetizer probably added about 150 calories. Whether I was going to be "good" the rest of the meal or not, really does not have any bearing on whether or not I should eat the unplanned and (somewhat greasy) starter.

1b) Justification. Eating half the appetizer and acknowledging my father's thoughtfulness are not connected. I could have said to him, "THat's really nice of you to divide it, but there's plenty of food coming. I'll be having salad and mussels. You can eat as much of this as you want."

Well, thanks for the opportunity to thing this through in detail. Very Useful!! BTW, I am giving myself lots of credit for eating as planned for the rest of the meal!!

Edited by: SUZYB53 at: 3/26/2018 (09:27)
This turtle is to remind myself that slow but steady wins the race.


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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
3/26/18 8:03 A

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Tweety, I liked what you said about acting out of harmony and peace rather than with strife and chaos.

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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.















 current weight: 228.0 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
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3/25/18 2:43 P

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Early post for Day 26, as I'll have to leave home early and busy all day!

Day 26: Recognize Thinking Mistakes
chapter starts with a strong statement: "It is important to realize that thoughts are just ideas, not necessarily truths"
Dr. Beck gives us a list of 9 different types of thinking mistakes that make our sabotaging thoughts sound rational and true (which they are not).

Today' assignment is to work with the sabotaging thoughts identified yesterday, and see if there are any thinking mistakes in them.
If you are unsure about how to start, you may scroll down to see posts from previous group readings, these examples may help!

It took me a while to figure this out. Because where is the mistake in "I'm so tired and I want it" or "it will go wasted if I don't eat this now" or "I just want to eat this right now"? Perfectly true statements.
The thinking mistakes became more obvious to me when I linked these (true) statements with "It is OK to eat this unplanned food because"...
Being tired or hating to waste food does not make eating unplanned food OK.
It has the same consequences, whatever great explanation I find for it.

Eating everything sitting down also helps, because it expands time between sabotaging thought emerging and putting the food in the mouth, and it is easier to catch the thoughts.
If I pop the desired bite in my mouth immediately, there is no time to notice.

Reminds me of my Day 19 It Is Not OK (Stop fooling myself) response card:

Pretending I don't know/notice what I'm eating will not make consequences go away.
A calorie is a calorie, even if
-I'm upset
-I don't care
-I paid for it
-it promises pleasure
-it is Christmas or my birthday
-I'm in a restaurant

... not to mention risk of inducing cravings by eating unplanned food.


Edited by: KRISZTA11 at: 3/25/2018 (14:45)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
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2/25/18 2:20 P

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That's a good helpful response!
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
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115
230
345
460
SUZYB53's Photo SUZYB53 Posts: 591
2/24/18 12:13 P

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Here’s what I’m countering. “I’ve been working so hard, I deserve a treat.”

Yes. I do deserve a treat. But that does not mean eating off plan. There are many other treats!!!

This turtle is to remind myself that slow but steady wins the race.


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12/4/17 2:09 P

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Yes, it is hard... but now that you got them, it will be easier to notice them when they recur.

"I'm losing weight so I can eat more". - that's a tricky one! you may need to eat more soon to stop losing when you are at your happy weight... but it is better to add food to your plan, rather than eating unplanned food on impulse.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
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115
230
345
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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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12/4/17 1:17 P

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As warned, I am finding these "thinking" tasks tough. Because they require a lot of analysis. There is so much truth to everything she is writing and there is also the hard realisation that some of these thinking "mistakes" are quite nice ones.
They are the excuse to eat what we want to eat. I think my biggest area of weakness is the "feeling" one. I feel like having chocolate, so I have it.
Currently the thinking mistake is "I'm losing weight so I can eat more". I know. There's no logic to that thought at all.
the tip that seems to help me catch these thoughts is sitting down to eat.

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


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11/10/17 3:24 A

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Great summary, thanks for sharing, June!
I too find " If no one sees me eating, it doesn't count" funny... but I have to admit it is easier to pig out when no one sees me.. so there is truth in it!
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
JUNEPA's Photo JUNEPA Posts: 14,526
11/9/17 11:09 P

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I like QueenoftheForest's - these days are about cognitive fitness

Day 25 Identify Sabotaging Thoughts ... Pay Attention to Your Thinking
Day 26 Recognize Thinking MIstakes ... Identify and Correct Thinking Errors
Day 27 The Dread ....... Master the Seven Question Technique ... Respond to Sabotaging Thoughts

I thought Day 27 was the dread day, but it is actually Day 26, because I don't really understand some of the thinking mistakes. Someone commented these thinking mistakes are similar to the stinkin thinkin ones, I think from AA.


#1 All or Nothing - I understand this one. I think children often think this way and as we get older we see a bigger picture. We may still make this mistake due to it being a habit, but once we understand what is going on, we usually don't use it too much, unless we are feeling dramatic and emotional and using it as a defense to justify unreasonable behavior.
I think a lot of thinking mistakes fall in this category, they are not logical but sometimes our emotional side just wants to act a certain way and the justification is not reasonable, but the emotional side insists to get it's way.
example - Either I am 100% successful, or I am a failure, I may as well give up dieting

#2 Negative Fortune Telling - predicting the future negatively without considering other possible outcomes - to me it is more one event being used to predict the future, it is kind of related to All or Nothing thinking in that it predicts that given one event, the future is always going to be that way
example - Since I didn't lose weight this week, I will never be able to lose weight.

#3 Overly Positive Fortune Telling - predicting the future too positively without considering other possible outcomes. The same as #2 except the prediction is overly positive instead of negative.
example - It's okay if I just estimate the amount of food I'm supposed to eat instead of measuring it, I will still lose weight.

#4 Emotional Reasoning - to think something is true based on what you feel rather than what objective evidence shows you
example - I feel like I just have to have something sweet right now

#5 Mind Reading - you are sure of what other people are thinking - some people will think that, some people will think the opposite, most won't even think about it, they will be indifferent - I think this one is about overestimating how much what you do is noticed and judged and responded to by other people
example - She will think I'm rude if I don't try the brownies she baked.

#6 Self Deluding Thinking - rationalizing things you don't really believe at other times
This one can be quite comical -
example - If no one sees me eating, it doesn't count

#7 Unhelpful Rules - mandate actions without taking all circumstances into consideration
example - Eat all your food, there are starving children all over the world.
How will eating your food help the starving children in other parts of the world?

#8 Justification - link 2 unrelated concepts to justify your eating - I think most the thinking mistakes fall in this category but how you justify it is the specific thinking error
example - It's okay to eat this because it is free

#9 Exaggerated Thinking - making a situation better or worse than it actually is
not being realistic
being dramatic
related to negative and overly positive fortune telling


#10 Jumping to Conclusions - one observation does not have only one implication

#11 Discounting the Positive - not giving yourself credit

#12 Labelling - self-labelling in a globally negative way without considering the whole person/picture/situation. One or even several repeats of a behaviour does not mean that person is always like that, they have a choice to be different the next time, every next time






Edited by: JUNEPA at: 1/7/2018 (23:40)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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10/26/17 9:55 P

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Day 26 - Recognize Thinking Mistakes

As I have mentioned before, if I am going to eat something off plan I rarely notice what thoughts I am having about it. I want to eat and I just do. Taking note of what I am thinking is going to take some practice so that I can counter the sabotaging thought. I did notice yesterday that while I was making lunch and chopping up fruit that I wanted a hunk... my thought as I was standing at the sink was "It is perfectly acceptable to have a bite now.. after all it is on my plan and I'm having it for lunch". Instead of eating the bite I should have responded with "No.. it is not acceptable to eat even a bite standing up.. you are just exercising your giving in muscle. You will be sitting and eating lunch in a few minutes and you can wait". I also had a thought when I walked by the nut bowl (which my husband keeps out on the counter.. so nice of him NOT) that I really just wanted a few. I countered with No, that will strengthen my giving in muscle and you know that it is difficult to stop with just a few. Crunchy salted nuts trigger a craving for more more more. Keeping them out of sight (such as in the freezer) is helpful.

Update - I have noticed that I am allowing myself to have an unplanned bite here and there... at Costco, while preparing a meal, etc. Today, I caught myself wanting to grab a few chips to add to my afternoon snack and I was able to tell myself "no". Giving in to the urge for a little bite makes it more difficult to resist doing it again and again.


Rhonda
Seaside, Oregon

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


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KBEHNKE81's Photo KBEHNKE81 Posts: 17,196
10/26/17 8:14 P

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In the past I have fallen for self-deluding thinking when serving foods out of box, like cereal or crackers, for instance. I would measure my 3/4 cup of cereal, then add a little handful extra because I liked it so much. I distinctly recall saying to myself, "and a pinch to grow an inch."
--When I was a little girl, we used say that after giving some birthday spankings (what a dumb ritual!)--

I think I was saying this to myself as a way of pretending the little bit extra was a good thing, not a destructive little thing that could have big consequences down the line.

When I think about that, it really was true: a pinch more of whatever food I had not measured or planned would certainly result in "growing" some inches.

**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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10/26/17 2:22 P

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Take care with those bionic knee, Cat!
There are gentle exercises that help your recovery more than protecting the knee from activity.
emoticon

I finished today's assignment and recognized thinking mistakes,
wrote blog about it:
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6425299


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,308)
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10/26/17 1:44 P

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I had myself convinced that my bionic knee was an issue ... yeah it hurt A LOT.

But I chose to sit on my laurels before I truly figured out what was wrong with it.

Now I have convinced myself ... I CAN'T get back into the exercise routine.

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

Cat

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


 current weight: 222.0 
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10/26/17 2:34 A

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Will recognize the thinking mistakes I identified yesterday - no significant ones yesterday, so I extended time range for past 3 months.
Wrote blog about the thoughts (D25)
and will update with outcome here tonight.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6425130


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,375)
Fitness Minutes: (238,700)
Posts: 5,930
6/15/17 3:18 A

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Difficult it is!
It took me a while to figure this out. Because where is the mistake in "I'm so tired and I want it" or "it will go wasted if I don't eat this now" or "I just want to eat this right now"? Perfectly true statements.
The thinking mistakes became more obvious to me when I linked these (true) statements with "It is OK to eat this unplanned food because"...
Being tired or hating to waste food does not make eating unplanned food OK.
It has the same consequences, whatever great explanation I find for it.

Eating everything sitting down also helps, because it expands time between sabotaging thought emerging and putting the food in the mouth, and it is easier to catch the thoughts.
If I pop the desired bite in my mouth immediately, there is no time to notice.

Reminds me of my Day 19 It Is Not OK (Stop fooling myself) response card:

Pretending I don't know/notice what I'm eating will not make consequences go away.
A calorie is a calorie, even if
-I'm upset
-I don't care
-I paid for it
-it promises pleasure
-it is Christmas or my birthday
-I'm in a restaurant

... not to mention risk of inducing cravings by eating unplanned food.





Edited by: KRISZTA11 at: 6/15/2017 (03:20)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
6/15/17 1:58 A

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This is a difficult one. What are you thinking right before you want something?
It is usually a smell for me that triggers it. I am not thinking really anything, just yum.. what's that? I want that. . :-)

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


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AURA18's Photo AURA18 Posts: 11,231
3/29/17 1:56 P

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Day 26: Recognize Thinking Mistakes and writing down most frequent sabotaging thoughts to eat unplanned food or skip exercise.

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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,653
3/27/17 3:17 P

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Day 26 - Recognize Thinking Mistakes
I have more work to do here and probably re-read/revisit this chapter again. But it appears that my thinking mistakes as it relates to eating/food fall in three areas:
Self-deluding thinking,
Justification, and
Unhelpful rules.
It's a lot of work but it can be done!

Ron G.

Those who are happiest are those who do the most for others. Booker T. Washington
YESICAN61's Photo YESICAN61 Posts: 728
3/27/17 12:00 A

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I.can certainly recognize times I have made most of these thinking mistakes. At the moment my big ones are justification and mind reading. I know that this is the case but in the moment it doesn't feel reasonable to stand my ground. Lots of work to do on this.

Any time spent creating is time well spent!





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