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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: 49,881
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.

Don't look back, you're not going that way

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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
AURA18's Photo AURA18 Posts: 10,914
1/26/19 10:42 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***



Edited by: AURA18 at: 3/23/2019 (17:04)
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12/14/18 2:49 P

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Great examples, Becki, good catch!

Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
BECKIKORN's Photo BECKIKORN SparkPoints: (8,462)
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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: 190.0 
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,654
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
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Striving for strength and balance in mind, body and spirit!!

-Christi


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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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
KRISKECK's Photo KRISKECK Posts: 1,231
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




 Pounds lost: 4.8 
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GOCALGAL's Photo GOCALGAL Posts: 5,051
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: 0.8  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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
WINACHST's Photo WINACHST Posts: 2,329
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


 Pounds lost: 2.0 
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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
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?


 current weight: 148.0 
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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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
AURA18's Photo AURA18 Posts: 10,914
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 Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
WARRIORSUE's Photo WARRIORSUE Posts: 3,799
10/24/18 4:22 P

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

Sue

The Devil whispers, "you cannot withstand the storm".
The Warrior replies, "I AM the storm".

by Anonymous


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AURA18's Photo AURA18 Posts: 10,914
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)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,654
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!!!

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

-Christi


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AURA18's Photo AURA18 Posts: 10,914
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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
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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: 26,647
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!
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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
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TUTUNAN's Photo TUTUNAN Posts: 2,196
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 Posts: 7,771
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: (77,248)
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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
Central Time Zone

EFT CRAVINGS
http://www.youtube.com/watch?v=X9kJN6Z
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www.fitbitzip.com https://www.fitbit.com/user/24YF4W


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DIROB57's Photo DIROB57 Posts: 2,902
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: 524
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: 534
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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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: (135,285)
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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:
57 +- 1 kg /// 125 +-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: (135,285)
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2/25/18 2:20 P

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That's a good helpful response!
emoticon

Kriszta

Goal weight:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
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105
210
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SUZYB53's Photo SUZYB53 Posts: 524
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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
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105
210
315
420
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (44,430)
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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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
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105
210
315
420
JUNEPA's Photo JUNEPA Posts: 13,168
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: 7,108
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: 15,544
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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
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MTN_KITTEN's Photo MTN_KITTEN Posts: 7,771
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.
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Cat

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


 current weight: 215.5 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (135,285)
Fitness Minutes: (224,613)
Posts: 5,546
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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
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KRISZTA11's Photo KRISZTA11 SparkPoints: (135,285)
Fitness Minutes: (224,613)
Posts: 5,546
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:
57 +- 1 kg /// 125 +-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


409 Maintenance Weeks
0
105
210
315
420
GOAL120A's Photo GOAL120A SparkPoints: (23,231)
Fitness Minutes: (16,349)
Posts: 232
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.


 Pounds lost: 9.6 
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AURA18's Photo AURA18 Posts: 10,914
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.

Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 26,647
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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