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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,817)
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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:
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


349 Maintenance Weeks
 
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JMARIES51's Photo JMARIES51 SparkPoints: (98,587)
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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 SparkPoints: (296,032)
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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!



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AURA18's Photo AURA18 Posts: 9,024
3/27/18 12:15 P

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Day 26: Recognize Thinking Mistakes or sabotaging thoughts for unplanned food:
#1 All or Nothing If Im not 100% successful I can stop tracking and estimate I want to keep measuring to find the right severing size to maintain a healthy weight.

#2 Jumping to Conclusions Scale is up, I give-up! People dont lose weight every week, even when they stick to their plan.

#3 Self-indulgence outside the home prepare in advance & use the skills Ive learned.

#4 Emotional Reasoning Find activities when emotionally hungry, I may be thirsty, bored, tied or feeling stress: drink water, brush teeth, read, walk, meditate & sleep.

#5 Mind Reading Eating to please others is one of the reasons I may gain weight focus on the conversation, activity and scenery.

#6 Justification of 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 food bargains.

#7 Exaggeration Its a special day and Im totally out of control I ate some unplanned food, but I can start following my plan again right this moment.

Edited by: AURA18 at: 3/27/2018 (12:53)
KRISZTA11's Photo KRISZTA11 SparkPoints: (116,817)
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3/27/18 3:27 A

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I loved your analyses, thank you for sharing!
emoticon

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:
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


349 Maintenance Weeks
 
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TUTUNAN's Photo TUTUNAN Posts: 1,536
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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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (149,246)
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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: (66,503)
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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)

Central Time Zone

EFT CRAVINGS
http://www.youtube.com/watch?v=X9kJN6Z
VBco&feature=related

www.fitbitzip.com https://www.fitbit.com/user/24YF4W


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DIROB57's Photo DIROB57 SparkPoints: (104,486)
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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
Began tracking maintenance: 11/10/2017
Current Goal Weight: 133 lbs







 current weight: 134.1 
 
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SUZYB53's Photo SUZYB53 Posts: 507
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: 181
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's Photo TWEETYX2 Posts: 2,071
3/26/18 7:20 A

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www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6475957


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: (116,817)
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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:
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


349 Maintenance Weeks
 
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180
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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,817)
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2/25/18 2:20 P

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That's a good helpful response!
emoticon

Kriszta

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

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


349 Maintenance Weeks
 
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90
180
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SUZYB53's Photo SUZYB53 Posts: 507
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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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,817)
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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:
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


349 Maintenance Weeks
 
0
90
180
270
360
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (40,883)
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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.

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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,817)
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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:
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


349 Maintenance Weeks
 
0
90
180
270
360
JUNEPA's Photo JUNEPA Posts: 12,650
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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GOING-STRONG's Photo GOING-STRONG Posts: 7,035
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: 13,004
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.


KRISZTA11's Photo KRISZTA11 SparkPoints: (116,817)
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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:
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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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.


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

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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!



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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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This is a difficult lesson/chapter for me. I do have every thought listed, too. I am not yet where I want to be with identifying sabotaging thoughts and processing the thinking mistakes with them. The example format that Kriszta shared looks like a good format. This is something I can do when I put my mind to it.

Monica

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every single thought in this chapter applies to me. I need to read this chapter again and again to get to my solution. It all boils down to "what do i really want" and "what am I willing to do to get it".

Deb
Changing my life 1 step at a time.


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This one bite won't hurt.
I've already done my weekly official weigh-in ... so now I can eat.
Dang, I've had a rough day, week, month ... life ... let's reward ourselves.

I have these still rattling around in my head. This morning after weighing-in ... my brain said you ONLY lost one(1) pound. This isn't working ... let's eat.

emoticon Stay the course. You can do this ... you are doing this.

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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3/26/17 9:29 A

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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 myself thinking about it. 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 couple. 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.

Rhonda
Seaside, Oregon

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


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This 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!

My findings:

Sabotaging thought #1:
A few bites of fresh baguette is not on my food plan, but it is OK to eat them because it is already lunchtime and I'm hungry.
#8 Justification: linking two unrelated concepts - it was true it was lunchtime and I was hungry, but where does it mean it is OK to eat unplanned food? My planned breakfast + lunch + dinner = my total calorie allotment for today. Anything above that is extra.
#3 Overly positive future telling: it is OK = there will be no negative consequences - this is not true, I would eat more than my calorie needs, also probably I would induce cravings

Sabotaging thought #2:
It is OK to eat a few french fries from DH's portion, it will not matter
#6 self deluding thinking: ??? why would it not matter??? thinking "it will not matter " will not reduce number of calories, and giving in to cravings strengthens my giving in muscle.

Sabotaging thought #3:
It is OK to eat remaining meat pieces off the bones of rotisserie chicken, standing in the kitchen.
#6 Self deluding thinking, #3 overly positive future telling: it WILL matter, because it will create cravings -. I'll be fine if I don't do it
#4 emotional reasoning: I believe this is true because I want to do it so much
#7 unhelpful rules: I don't want to waste food, even if it is only a few pieces of meat. Enjoyable but of no nutritional value.

Edited by: KRISZTA11 at: 3/26/2017 (06:10)
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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2/15/17 4:01 P

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I have always believed ... 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.


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2/3/17 3:26 A

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I can relate, I had to spend some time on this to identify them - but surely they will arise again and you get to catch them!

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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IAMAUNTYEM's Photo IAMAUNTYEM Posts: 6,699
2/3/17 2:05 A

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Funny, but after reading the chapter, today, I couldn't make thinking mistakes -- could only think about not making them. I know I've made a lot in the past, so I will no doubt make them in the futer. Then, I will re-visit this chapter and write them down. 8-)

8-)
AuntyEm
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


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11/26/16 10:31 P

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emotional reasoning is my main difficulty. It was even difficult to slow down in order to study those thinking mistakes, but i am glad that i am starting to look at them and write responses.
It is going to help me stick to my way of life, even after i have lost all the weight. This is a long term project.

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11/1/16 12:50 A

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Kathleen, it is interesting to realize there are recurring themes, we might not have seen that without doing this exercise. It does make thinking correction easier, correct a main distortion instead of lots of them.

Positive Hope, I like the short word weapons for immediate action too, and I love your list.


I like the list of thinking mistakes and clarification of why it is a mistake. It reminds me of the logic and debate class I took in university. There was a list of debating responses that were dramatic and sometimes effective, clever, fallacious but deceptive, and there was a matching list of tactics to dismantle those responses.

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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POSITIVEHOPE -
I'm with you: sometimes I need to boil down the 15-minute thought process to a short catch phrase. Here's one that has helped me resist office treats: "Not your food."


**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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10/28/16 10:29 A

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I have my biggest problems with self delusion and emotional thinking. Most of my thoughts revolve around self care and I try to convince myself that I am only being nice to myself because I had deprived myself some time in the past . I am writing out some thorough RC's on these sabotaging thoughts and my thinking mistakes!

Nancy C (Daisy) - Colorado
Life is Good.

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


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10/27/16 2:49 P

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I have fallen for All of those irrational thoughts. I need full body armor to fight back and win this one. I need them to be short, easy to remember and powerful.

These are mine.

Memorize these Thought Responses

NO CHOICE!
Hunger & emotions are NOT emergencies.
Every bite counts!
Oh Well.
Wait 20 min. for satisfaction.
You don't care NOW. You always care tomorrow. Yes, You do care.
Start again immediately!! No stick!
You don't NEED it, you WANT it.
Scale has NO Choice.
Reward myself every week!
Celebrate! Celebration is the energizer I need.


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10/27/16 1:48 P

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I have mentioned what how difficult this part of Beck is for me. My puppy must have wanted to save me from the distress since it was this day and only this day, Day 27 Recognize Thinking Mistakes, that he decided to chew! Thank goodness he didn't destroy he entire page so I am able to make out most of the wisdom Beck has shared with us.

On my previous two Beck attempts I seem to remember that I was brilliant at JUSTIFICATION; I deserve to eat this because *** or It's OK to eat this because ***. I did this just this past Tuesday night when my dad came to dinner. I am Italian and must say I make some awesome Chicken Cacciatore w/ Marinara Sauce. This is a dish we save for the colder months of the year. Our mouths were watering it smelled and looked so good. Once I dove in there was no going back. I had planned on 2 drumsticks, but with some JUSTIFICATION ( I have been so good for 3 weeks now!) I ended up eating 4 drumsticks! I was all downhill from there. As I cleared the table I dug into the pieces of chicken scraps that were still left in the pan with some sauce. One scoop of yummy sauce with each scrap of chicken! And then my dad had brought Apple pie. Store bought. I hate store bought pie. Did that stop me? Noooooo, it did not!

I did feel a tinge of guilt later in the night and vowed to get right back on track.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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10/27/16 5:37 A

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My big thinking mistakes are self deluding thoughts: no one will know (as if I don't know!); positive fortune telling ,(I'll eat less at dinner - sometimes I do, sometimes I don't); and emotional reasoning (yesterday's reasoning for an unplanned and untracked cookies was "I resisted until 4:00", "I really want it", & "I'm too tired resist.") At least I know what I was thinking!

Edited by: STRONGDAWG at: 10/27/2016 (05:38)
She believed she could so she did.
- R.S. Grey


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10/26/16 10:44 P

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Following are some thinking mistakes i made in some real-life situations this summer. I posted these thoughts and my responses on the Day 25 thread yesterday. Today I've categorized them.

#1 Sabotaging thought: I'm not happy about the argument going on right now, and I want to feel better, so I'm going to eat all the yummy goodies at the party once we get there.
Thinking mistakes #4 (Emotional Reasoning) and #8 (Justification). Being unhappy does not justify abandoning my plan, and eating in reaction to strong feelings doesn't help process the feelings.

#2 Sabotaging thought: Last time I ordered this kids' meal I got overcharged and I just don't want to have the hassle again, so I'll get a different (higher-calorie, less nutritious) meal.
Thinking mistakes #2 (Negative Fortune Telling), #8 (Justification) and #9 (Exaggerated thinking). Maybe it won't be a hassle this time, it wasn't all that bad a of a conflict last time, and this is not an excuse to eat poorly.

#3 Sabotaging thought: We're at a Steak and Shake, and those burgers look yummy, and I've never had the blackberry/chocolate shake before, so I better have it now because I'll never get this chance again.
Thinking mistake #8 (Justification). So what if I've never had a blackberry/chocolate shake before. It is not woth 875 calories (half my daily calories) no matter how yummy it looks.

Hmm. Seems to be a recurring theme here.

This is not a skill that a person masters in a day. I've revisited this day in the book many, many times and am still learning how to identify the thinking mistakes I'm making. If anyone sees thinking mistakes I missed, please feel free to point them out to me. I'm not above taking some criticism, that's for sure.

**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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10/26/16 9:21 P

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My most common thinking mistakes seem to be:

*All or Nothing Thinking - I already blew it; might as well enjoy it!
*Emotional Reasoning - I'm too upset; I just don't care right now.
*Self-Deluding Thinking - This isn't a huge deal; I'll make up the calories some other time.

Self-delusion is easiest to fall into on the average day, while the other two tend to pop up when I'm stressed or on edge.



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Day 26 done, took my sabotaging thoughts identified yesterday, and identified the thinking mistakes in them. Longish, so wrote a blog about it:
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6257489


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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I'm on Day 26 now again. This is my second time to do Beck. I recognize some thinking mistakes I used in the past, but I haven't identified any I am currently using, but I'll be on the outlook.


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


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4/9/11 10:07 A

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Many of the Thinking Mistakes didn't look familiar to me, probably because I have been specializing in "Excuses". I am not bragging here - I am airing my darkest diet secret. My list of excuses for eating off-plan would fill many pages of my Beck Workbook. But there seem to be some major ones that will knock me right off a diet:
- Special Occasion
- Special Food Available
- Special Night Out
- Tired From Long Day
- Late Night Loneliness

I am targeting each one of these excuses with a special Response Card, and I will print them up today and add them to the seriously useful and powerful cards from Beck.

Now that I know I am able to stop my off-plan eating, I am so excited about this diet! Usually I quit a diet after just a few days. On the rare occasion that I can continue for a few weeks, I tire out and get discouraged, then I quit. But this diet is completely different - I am gaining momentum! Weird, weird, weird. But wonderful!


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


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2/7/11 4:05 P

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so far I've found myself with #2 negative fortune telling, #7 self-deluding thinking, and #9 exaggeration. Very helpful chapter.


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


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I am vowing to have this chapter done by friday I am viewing some of my old comments in 2008. Wow I have been here a long time. I am pretty bad at the mind reading thing and the old post is pretty much the same. I never discredit myself. No hatting on myself. going forward.

Edited by: PURPOSEPOWER95 at: 11/27/2010 (00:21)
THE LORD ALSO WILL BE A REFUGE FOR THE OPPRESSED, A REFUGE IN TIMES OF TROUBLE.

PSALMS 9:9



Pat from the east coast


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I'm most likely to use

#6 self-deluding thinking: If I drink this or eat only one candy, it doesn't count

#8 justification: I'm stressed, I'm sad, I'm unhappy... so I deserve chocolate, chips, french bread to make myself feel better

And a new one of my own: Manana Thinking. I can always buckle down and follow my plan tomorrow. I can get more exercise tomorrow. I can take care of my health and body tomorrow. Manana.

Anuschka
PST - San Francisco Bay Area


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2/6/10 12:59 P

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I am guilty of #1, #4, #8. The concept of identifying the thinking mistake behind the thoughts you have before you eat off plan is excellent.


Annie
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I defined which thinking mistakes I mostly like in my blog so I'm not going to redo that here. I do think this is a good chapter because it gives you another level to look at what you're thinking and why.

"Looks like your expectations let you down. Expectations have a way of doing that." -Pedidiva


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I do a lot of this one. Keep working on this one.
Cindi

Cindi
Iowa
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NANCY-'s Photo NANCY- Posts: 7,378
9/20/09 12:33 P

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Wow reality bites!
I have perpetuated my irrational beliefs and actions that is why this day is so hard. But this is a good thing facing reality.

I am the Queen of Justifications.

The more honest I am with myself the more I will be able to work on this.

Expect Success

*)
..*) .*)
(.*Stress comes from focusing on problems,
........relief comes from focusing on solutions.

Reward yourself for behaviors, not results.
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2/24/09 7:55 P

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This one is a challenge for me. We all get caught up in the thinking mistakes which perpetuate irrational beliefs. I have to work at these.
Cindi

Cindi
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FB_000's Photo FB_000 Posts: 1,409
11/29/08 3:56 A

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This is a skill that I can learn.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
8/9/08 8:27 P

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This one was alot. Good Job!

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RUN2RIDE's Photo RUN2RIDE Posts: 1,204
8/8/08 6:10 P

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This one *was* tough! I sort of gave up trying to remember all teh different mistakes and instead am focusing on creating positive thinking habits to replace thinking errors:

i.e. I'm focusing on practicing thinking that's reasonable, logical, honest and self-affirming. Anything that doesn't fit gets tweaked so it does fit.

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


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
7/18/08 9:08 P

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Nice analysis! This is a hard one!

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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (115,489)
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This chapter is overwhelming as some have already said. And the next chapter is a continuation of this one.

I like the idea of breaking some of these that you know you struggle with. I am still learning this thing. (((Smile)))

#3 OVERLY POSITIVE FORTUNE TELLING. I DO SAY OH ONE WILL NOT HURT AND WHEN I'VE FINISHED THE BAG OF WHATEVER... I AM PROVED WRONG.

#8 JUSTIFICATION. YOU HAD A HARD WORKOUT IT WILL NOT HURT YOU..YOU CAN WORK IT OFF. (((((NOT))))

#5 MIND READING I DO WORRY ABOUT OFENDING OTHERS IF I DON'T EAT WHAT THEY OFFER.

I am aware of this because my hd is the worlds worst tempter don't know if he is aware of it or not. It is my ultimate choice to eat what is offered or not. I will have to keep working on this. I will find a nice way to refuse that goodie without hurting his feelings. Treading carefully.

#9 EXAGGERATED THINKING I DO SAY I CAN STAND THIS CRAVING AND GIVE INTO IT.

SO I AM A WORK IN PROGRESS.

Edited by: PURPOSEPOWER95 at: 7/15/2008 (23:34)
THE LORD ALSO WILL BE A REFUGE FOR THE OPPRESSED, A REFUGE IN TIMES OF TROUBLE.

PSALMS 9:9



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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
4/1/08 9:35 P

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Good Job, Nus!

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MOV4WARD's Photo MOV4WARD Posts: 10,632
3/29/08 5:21 P

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here's my upshot for day 26 for me :)

i mentally struggled with this... because I found it overwhelming and day 27 looks to be the same. I read it and found myself rebelling at having to learn all this stuff that just seemed "a little more than i want to know" to me...

I'm not sure how important it is to learn what kinds of sabotaging thoughts there are. I do think it's essential to recognize that we have the negative thinking ~ to recognize it when it happens so that we can deal with it effectively.

Even after spending some extra time on this, i am still feeling this way....

I am focusing on just 3 to deal with for now....


emoticon Thinking Mistake #1: All or Nothing Thinking aka black & white thinking... ~ you see things in only 2 categories when there's really a middle ground. (i chose the dice to illustrate not only black & white, but the middle ground. Instead of the #1 or #6, I should shoot for the middle ground #3!!! woo hoo)

for ex: either i'm completely on my diet or I'm off my diet, or
either i'm 100 percent successful or i'm a faiure and may as well give up dieting

this is the important suggestion, aka Helpful Response she provides: Making a mistake is definitely not the same as total failure.

I would add, so get up, dust off and start walking again. Don't use this unplanned over-eating as an excuse to abandon everything and eat with glee and out of control for the rest of your life... until you finally feel miserable and horrible and so over-whelmed that you can't stand it any more and finally decide to climb up off your tukus and try 1 more time on a radical very low calorie diet you can't stand... that leads to more bingeing... Get up now. Dust off and get back to making the best, most healthy kinds of choices you can with the next regular meal or snack. And be kind to yourself.... we all have bad days... forgive yourself, and recognize that you still have a challenge but things will get better as we keep trying :) Hold onto the hope...

My Observation & Comment: not a new one for me but one i persistently struggle with. this was a radical change in approach and thinking, and I still tend to slip into that old black & white thinking... with the same old terrible results... The new approach is much healthier and happier making for me and much more successful.

emoticon Thinking Mistake #2: Discounting the Positive ~ You unreasonably discount your positive actions or qualities (when really I should be giving myself credit for doing well :)

for ex: It doesn't matter if I've lost a few pounds. I deserve credit only after I've lost all the weight I need to lose, or
It doesn't matter if you did well all this week, you ate 1 bite, meal or snack or binge off the diet. What's the point, you blew it and woosh... here comes the self-lashing and emotional self-mutilation and humongo binge...

this is the important suggestion, aka Helpful Response she provides: I deserve credit for every positive thing, aka 2 thumbs up or an atta girl or a WooHoo!!!

i would add: when i do something that is hard, I need to celebrate the success because I chose something that will help me instead of hurt me. It can be a simple mental pat on the back (atta girl) or it can be a little marker like a sticker in my exercise calendar each day I exercised because in the past, i resisted this behavior...

My Observation & Comment: this is something new that I've started since we started the Beck Diet Solution discussions from back when she first introduced the concept. i think this has been enormously helpful to me ~ to help me look forward and focus on the positive changes and benefits... to help me strengthen the new thinking & habits and most importantly, to help me feel positive, pleased and happy with both me and the day today :) It's a keeper!

emoticon Thinking Mistake #3 Dysfunctional (unhelpful) rules ~ You mandate what you (or others) must do without taking circumstances into consideration. (i hate the word rules; i much prefer to create happy making guidelines :)

For example ~ I can't waste food, or
I can't inconvenience my family by cooking healthier meals or getting the junk food out of the house, or
I need to eat what and as much is offered because I can't offend someone by not eating it and taking care of my own needs (my personal favorite excuse/rationalization)

this is the important suggestion, aka Helpful Response she provides: It's better to waste food in the trash than in my body.

I would add that I need to take care of my own needs and priorities instead of being more concerned about other people. Actually, it helps to find what works for both of us. In the past, I focused only on what worked for the other person or group and put my own personal health & eating & exercise needs last. Truly, it is ok to take care of my own needs & priorities too, especially if I do it in a kind and nice but assertive manner or otherwise provide an alternative but suitable accommodation that also works for the other person or group :)

My Observation & Comment ~ this has been an essential change in my thinking for me... and it is easily forgotten &/or abandoned.... as soon as i quit making my own needs a real priority, I begin to put other people's needs first and end up hurting myself. It is ok to take care of me too and all of us together... and that is is happy making for me when I can figure out good happy making solutions (guidelines).

For example, saving the cookie someone gave me for later & thanking them and then tossing it at home or letting someone else eat it.... Or, taking a dish or 2 to a buffet that I can eat & enjoy while still accommodating the intent of the party. Or, asking DH to hide his own treats out of site or to eat his fast food b4 he comes home instead of in front of me which triggers me... In the past, I just didn't want to impose. But finding reasonable solutions helps me to feel like I can do this and it's happy making :)

MAZZYR's Photo MAZZYR Posts: 9,187
3/28/08 8:44 P

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I'm learning to recognize thinking mistakes, and catch thoughts that justify negative behavior with clever arguments by practicing conscious awareness.

Edited by: MAZZYR at: 3/28/2008 (20:44)
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SARAEVANGELINE Posts: 6,717
3/28/08 7:38 A

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I am new to this group. Don't know much about this solution as I am waiting for the book.Nusl8T--Ilike your idea of the devil edgeing us on and we can brush him off. I hope in time he will disappear altogether and I will stay on the right healthy eating track. Bev

Bev. New York State.


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
3/27/08 8:25 P

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This was an overwhelming chapter. I think alot of it you can't really do until you need it. But I think you're getting the hang of it!

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MOV4WARD's Photo MOV4WARD Posts: 10,632
3/27/08 1:38 A

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whew.

this is rather overwhelming, isn't it?

we have a lifetime of irrational negative sabotaging thoughts. Some of them are real habits and some we have identified and dealt with before (waves hand at the all-or-nothing black & white thinking)

I read the thinking mistakes chart/examples and about 1/2 of them really rang true for me. Some I've dealt with, some are new ones like the positive and negative fortune-telling. Predicting what will happen is a new thought for me....

I have been focused on what happened and what I can do next time to make it better, believing that change is possible.

I think this will be a helpful technique that we will be use the rest of our lifetime. I may just take a few now to deal with...

unless someone has a way to stop the incessant chatter of the little devil sitting up there on our shoulder trying to mess up our thinking?

~ ok, i do have 1 trick to share. Telling it no. again and again each time we are faced with the situation... i have found that eventually he forgets to harrass us with that old situation...

don't you just love when you realize an old problem is whipped and no longer a struggle?

I have hope... these things get better and it's better more than not the more pro-actively and effectively I learn to deal with this stuff :)

Edited by: MOV4WARD at: 3/27/2008 (01:38)
MAZZYR's Photo MAZZYR Posts: 9,187
1/27/08 9:51 A

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I need to practice being aware of my thoughts before I eat when the desire to eat conflicts with my meal plan. For me when I think the thought "I really want it" my antennas start to go up. If I really want it I go into tune out mode, and bypass the justification thought or other thinking mistake. For me the initial thought "I really want it" is where I have been trying to be firm and decisive with the responses NO CHOICE... IT'S NOT OKAY or OH, WELL.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
1/27/08 6:38 A

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It really does help to see where we've gone astray in the past, so history doesn't repeat itself! Good Job!!

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HAPPYWALKER's Photo HAPPYWALKER Posts: 1,836
1/26/08 9:35 P

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When I think "I really want it..I HAVE to have it", that's an example of exaggerating thinking.

When I think "(poor me) I should be able to eat whatever I want", that's a combination of emotional reasoning and justification.

Then I'll say to myself, "I won't be able to stand it unless I eat this", which is negative fortune telling and exaggerated thinking.

Another big one is "It doesn't matter if I did well the past few days, I already blew it today by giving in once, I might as well have another" - that's all or nothing thinking and discounting the positive.

Starting to pay attention to my thoughts and then realizing that my thinking is distorted and faulty helps me see how in the past I've made it easy to give in to my desire to overeat and then give up completely on my diet.

Mary



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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
12/30/07 7:48 A

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Mazzy - I like how you put exerpts from the book on the thread; we can all review with you then! Keep up the good work!!

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MAZZYR's Photo MAZZYR Posts: 9,187
12/30/07 6:41 A

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Quoting Dr. Beck:

"Once I can readily see the mistakes in my thinking, dieting will be easier."

When I notice sabotaging thoughts, I'll identify the thinking mistakes that go with them.

Thinking Mistake #8: Justification

Sabotaging Thoughts: I really want it!
Mmmm that looks good!
Mmmm that smells good!
It's not that fattening!
Nuts... I want
Cheese. I want

Thinking Mistake #9: Exaggerated Thinking

Sabotaging Thoughts: Oh screw it!

It's interesting to examine my thinking mistakes and realize my sabotaging thoughts.

Edited by: MAZZYR at: 12/30/2007 (06:45)
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MAZZYR's Photo MAZZYR Posts: 9,187
11/11/07 5:44 P

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#8: Justification
I deserve to eat this because...
It's okay to eat this because...

#9: Exaggerated Thinking
I can't stand this craving.
I have no willpower.



Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/25/07 9:14 P

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Quoting Mary "Realizing these are thinking mistakes and not personality defects I can deal with them." I like that thought. There's nothing wrong with us, just the way we're thinking! Very Good!!

I tend to be all or nothing, too. We can't be perfect so this is an impossible mission. Now I try to just do what I can and be happy with that.

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Edited by: FINDINGSANDY at: 9/25/2007 (21:16)
Feeling healthy is much better than ANY food tastes!!!

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PEANUTBUTTER14's Photo PEANUTBUTTER14 Posts: 214
9/25/07 6:51 P

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mom2two, you and I have the same number one thinking mistake.
#! I have always been all or nothing. My way or the highway or whatever you want to call it. I hate that. Its just like when I walk, I have to walk every day, I tell myself take a day off but its so hard. I get so set in my ways and of course no one can be perfect forever so when I fall I fall hard. I am trying not to be do or die but it is hard for me. This is the biggest mistake that I have always made.
#9 Justification Its free I got to eat it. I did this in the past but not today, there was free pizza and bagels at school. I didn't even look at them except when the guy next to me was stuffing them down. There is no free food for me. All food has calories and all food counts.
Realizing these are thinking mistakes and not personality defects I can deal with them. I certainly know that I am not perfect, not now or ever.
Mary

 
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MOM2TWO!'s Photo MOM2TWO! Posts: 218
9/21/07 1:58 P

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#1 The all or nothing thinking. I think I have to be perfectly at 100% all the time.

#2 Negative fortune telling. I think of this as negative self talk.

#8 Justification "Because I'm so stressed out." Better to address the stress.

#9 Exaggerated thinking "I have not willpower." That is giving food power it does not have. The fasting day dispelled this thinking mistake.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/21/07 6:23 A

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Excuse: I'm stressed/bored/lonely/sad
Thinking: #4 Emotional reasoning

Excuse: It's a special occassion, it's ok to eat!
Thinking: #8 Justification

Excuse: I deserve to treat myself.
Thinking: #8 Justification

Excuse: I'll never lose weight anyway.
Thinking: #2 Negative Fortune Telling

Some of these could actually fall into several categories. It's funny how we delude ourselves into thinking that this makes sense but when you step back and look at it objectively, you see how ludacris it is.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/16/07 8:25 P

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Which of the Nine Thinking Errors do you struggle with?

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

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