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GOCALGAL's Photo GOCALGAL Posts: 5,124
9/26/19 6:22 P

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My two main ST's are: "I can handle this" and "I deserve something sweet." It's still not easy but right now it's almost time for me to travel and I'm telling myself to ignore my ST's because I want to travel light. It's been working for a few days...Now I have probably jinxed myself.



Maria ~ So. Cal. ~ Pacific Time Zone
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SUZYB53's Photo SUZYB53 Posts: 556
9/24/19 9:08 A

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Here are a few sabotaging thoughts:
1) I have too many events coming up this week. It'll be hard to stay on my plan.
2) I have too many events coming up this week. I won't be able to make a plan.
3) Even if I make a plan and stick to it during that particular event, the effort of doing that is too much, and I'll revert to old habits as soon as it's over.

During this week, it'll be especially important to make sure that I have some basic and enjoyable food around that I can easily prepare and eat so that I stay on my plan and have the energy to deal with sabotaging thoughts.

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


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JUNEPA's Photo JUNEPA Posts: 13,635
3/30/19 7:56 P

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My small-time sabotaging thoughts, the ones that lead to not too drastic eating mistakes, are that I have been doing very well for a while and I deserve a bit of a reward, it won't affect my progress towards my goal. Of course it does, but only for a day. Only for a day adds up, and the day I reach my goal is more distant than if I hadn't rewarded myself with something tasty and tempting that put me over my calorie cap.

Most often when I go on a major slide off my plans, the loudest voice I hear inside my head is " I don't care, I want to do what I want"

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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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
3/30/19 12:04 A

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Beck Pink day 25 ~ Identify sabotaging thoughts
For the past week I have had one sabotaging thought after another.

I have been through a head to toe physical and now apparently I have to redo a few of the test. I really thought I would feel better with weight loss but I really do not.
Right now I am dealing with seasonal allergies and my RA is flared. I have just got off of antibiotics for a nasty spider bite and my hormones are out of whack because of menopause.

I just need to tell myself to stop being whiny!!
No, I do not feel good, but it is just all part of life. Thank God I am not carrying around an additional 60 pounds anymore. The weight loss has improved my blood work. My A1C and cholesterol levels are all in normal range. I have meds for allergy and asthma and even though everything is flared up it is not as severe as it has been in the past. All the weight I was carrying caused me to also developed osteoarthritis in top of the RA. Weight loss is a good thing! Less stress on joints is positive. Maybe I don't feel good but I would probably be feeling even worse had I not lost a bit of weigh.


Edited by: TNCOUNTRYLIFE at: 3/30/2019 (00:06)
Striving for strength and balance in mind, body and spirit!!

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AURA18's Photo AURA18 Posts: 10,923
3/27/19 7:50 P

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Day 25: Identify Sabotaging Thoughts (page 193)
Reading Beck daily and journal writing.
My sabotaging thoughts are inter-connected.
1. Free samples, coupons & discounts (impulse shopping) (don't waste)
2. I'll eat to feel less tired/stress/upset (impulse eating) (Push * Pause)
When I can successfully identfy and conquer ST, the rest will get easier.
*** strong resistance muscle to craving and overeating ***
~~~~~~~~~~~~~~~~~~~~
Previously: 1) Don't waste food 2) It's a special occasion
Learning healthy responses will make following my plan easier
I worked on these ST and I don't mind wasting food anymore.
I buy less and keep triggers out of the house.
Celebrations are about experiences (took the focus off food)

Edited by: AURA18 at: 3/31/2019 (16:39)
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3/27/19 6:17 P

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Thanks very much for your blog, Kriszta. I suspect that I'm one of the people who will never be able to handle some foods. When (notice, I'm not saying "if") I reach maintenance, perhaps I will experiment with some of my trigger foods, but I never want my weight to go back up to where it was when I started SP. If that means no chips... so be it.

Thanks,
Gail

Gail
Southern Ontario, Canada
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3/27/19 12:09 P

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@MARITIMER3 I personally do not agree with the idea of "no food is off limits".
Some people can do it - but most of them are probably not here in SP because they never had any issue with eating and being overweight ; )
There are two foods that I Never Eat Again because they trigger cravings and struggles: milk chocolate and nutella. It is just not worth it. I tried and failed. Not worth it.
On the other hand, I found I can eat tortilla chips safely: as part of planned meal, 1 small bowl of tortilla chips, fried eggs and a big bowl of broccoli. I eat them slowly, mindfully, enjoying every bite.
If I ate same tortilla chips in an unplanned fashion, standing up, in a hurry, out of the bag, I would be in trouble after the first bite.

In brief, I think it is very personal. If a certain food causes problems, I don't see any reason to continue eating it. Especially if it is of no nutritional value ; )




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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ICANINSIGHT's Photo ICANINSIGHT Posts: 22,750
3/27/19 10:46 A

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Truly it is not easy. I will have to go over this day to day part of the book several times to get it in my head.

Linda in Central Texas - Austin suburbia

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

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




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3/27/19 10:20 A

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My most consistent sabotaging thought is "it's only a little piece", or "just this once won't hurt".

Since starting the re-read of the BDS and starting on Intermittent Fasting at the same time, I haven't had this thought very often, and have not given in to it even once. I plan my meals very carefully and track every bits (easier now that I only eat sitting down).

Many articles, including some on SP, say that there should be no "off limit" foods. That we need to learn to have small quantities of treats without bingeing on them.

Is this something that BDS covers? There are foods which, right now, I feel have to be off limit for me because I don't trust myself to eat a small quantity, especially if there is more in the house... this would include foods like ice cream, candy, potato chips and salted nuts, all of which are around (but out of sight) because my husband and granddaughter can eat them sensibly. I am afraid that if I have a little bit, I'll want more. At the same time, I wonder if by not building in an occasional treat of these foods, I will set up a craving for them, and end up bingeing.

I would really appreciate comments on this. Thank you so much.



Gail
Southern Ontario, Canada
Eastern Time Zone


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,013)
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3/26/19 5:36 A

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My loudest sabotaging thought is that "it's not that important". Swiftly followed by "I am so tired and deserve this treat".

The response, of course, is that it is very important because it matters to me. I am working on understanding the second response better.

Sunshine20113
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JMARIES51's Photo JMARIES51 Posts: 3,105
3/25/19 10:43 P

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So basically my morning was one sabotaging thought after another. Not sure how that happened, but I am pretty sure the book is designed that after a few weeks of newness wears off, the doubts set in.

So my loudest ST is that I don't like feeling hungry. And another one is What does it really matter, we are all going to die anyway. (I know drama queen for sure). Actually, I have not trouble picking up on ST. They usually only come on when I am feeling down in general. So I just STOP and DeLink and ask myself what is it that I am really feeling. Generally I am feeling some anxiety or tired, but usually not hungry. I have also learned that until I can think of a good response to the ST, all I have to say is, I am figuring this out and it is getting better.




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GOCALGAL's Photo GOCALGAL Posts: 5,124
3/25/19 6:46 P

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Writing down my sabotaging thoughts in a previous study was so helpful and an a real eye opener for me. I still have the same ST's. Two main ones are: "I'm doing so well I can handle this" and "I deserve something sweet." Beck is right because the better I get at identifying them the easier it gets. It's still not easy but it is getting better.

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

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

Winning is Not Quitting

YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 522
3/25/19 5:28 P

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So far I'm only good at it, when I'm on my own (no food pushers, but me, around) and I've been following my meal plan (I discovered that following my meal plan helps tremendously to control my hunger level and cravings). Eg. this afternoon I was at IKEA to so some errands and it was around snack time. I was feeling hungry (but not compulsively so) and I caught myself thinking "It's okay to eat the almond cake, 'cause it's a special thing that I only find here and because I really like it." I was able to stop myself and had some fruit instead!

Totally different situation during the weekend, in which I felt constantly hungry and ended up eating way too much and not as many healthy foods as I was supposed to. And nothing seemed to work to stop that. Anyway, the weekend is over and I am def back on track!

I do agree though that it is very difficult to catch ST and I am able to do that only occasionally at the moment.



Fran
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3/25/19 2:25 P

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emoticon I have found that I had a gazillion reasons/excuses and sabotaging thoughts that helped talk me into overeating - I am not sure we will ever be able to stop the thoughts from popping up.... it is a bit like whackamole… but this is a good place for me to figure out what/how/why/where & when I want to try other things. So stopping to pause and listen to what we are thinking is essential to start talking back, finding and speaking and doing truth. Make a new2me, good4me response and strategy to try and practice it.





When the world says “Give up,” Hope whispers ‘Try it one more time.'


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,778)
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3/25/19 3:17 A

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Day 25: Identify Sabotaging Thoughts
Our task is paying attention and identifying our own sabotaging thoughts, that tell us it is OK to go ahead and eat something which is not on our plan.
This is not easy to catch the sabotaging thoughts arising, because it happens so fast. For some people it helps to really stick to the D3 Eat Sitting Down skill. Grabbing the desired food and walking to the table with it gives time to catch the sabotaging thought.
You know, the moment between "I shouldn't eat that" and "Darn, I shouldn't have eaten that".

Just write them down - we will work with them in the next 2 days!

What do you think?
Please share here!

When I did this the first time, it took me a few days to "collect" all my sabotaging thoughts.
For me the key was looking out for thoughts starting with "it is OK to eat this..." and ending with an excuse that allows me think it will not matter.
This time I will do this with the help of my food plan marked up with unplanned food I ate in the past 2 weeks, and of course the ones I have today.
emoticon

Edit at 8 pm:
today I didn't have any sabotaging thoughts - I was a bit hungry in the afternoon, but it was mild and fleeting, and I didn't have food with me, so just forgot about it.
So I went back to my food diary - 3 times I ate unplanned food:
*Monday: I ate a small cookie before breakfast, standing in the kitchen.
ST: my daughter made these, and I haven't tasted them yet (daughter was not at home)
*Saturday: I ate 2 large strawberries
ST: oh they look so nice! first time DH bought strawberries this year!
Sunday: visited my mom and dad, and mom made cake for son's name day
ST: 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".


Edited by: KRISZTA11 at: 3/25/2019 (15:30)
Kriszta

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

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


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AURA18's Photo AURA18 Posts: 10,923
1/25/19 9:36 A

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Identify and remove sabotaging thoughts to prevent mindless eating
- *Breathe! *Rest *Water *Walk *Dance u.nu/mqst
1. Impulse eating to feel less tired/stress/upset (identify then Push * Pause)
2. Impulse shopping - free samples, sales, wasting food (don't shop hungry)
3. Scale stuck, eat more - pay close attention to planning, reboot confidence
emoticon emoticon emoticon
Videos and articles on Self-Sabotage
www.youtube.com/watch?v=lvDRC18xK8A u.nu/c6-7

Edited by: AURA18 at: 1/26/2019 (10:39)
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12/13/18 11:29 A

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Sabotaging thoughts- "It doesn't matter if I'm over weight". Response- "It matters to me- look at all the advantages I wrote down".

Sabotaging thoughts- "Everyone else is eating". Response- "They are responsible for there own life's and the consequences of their choices- I need to take care of me".

Becki

broadcasting somewhere near the middle of Texas


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/31/18 10:45 P

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ST: It's just too much work. I want some easy, greasy, delicious food that I don't have to think about.

Response: but I want my health more. This is hard, but I can do this.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
10/29/18 12:09 P

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Identifying Sabotaging thoughts

Sabotaging thoughts:
I'm stressed/tired/sad/bored/upset.
I just don't want "to"

Helpful Response:
Take a deep breath and do It anyway!!

Reality Check: Dieting is generally easy in the beginning because motivation is high but some point (whether it's in three weeks or three months) it gets harder. This is completely NORMAL and it happens to everyone, and as long as you keep at it, it will get easier again.

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

-Christi


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KRISKECK's Photo KRISKECK Posts: 1,232
10/27/18 2:18 A

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I can identify a lot of sabotaging thoughts right now, because I've been having a lot of them. First and worst is:

I don't care.

But if course I always do, later. Other are...

It's only a little bit.
It's a special occasion.
It's been a stressful day/week.
I don't want to make XX feel bad if I don't eat her food.
Everyone else is having it and I want to too.

We're going to visit my son and daughter in law this weekend, and I will not be surprised if I have a lot of sabotaging thoughts, so I am going to make a plan to notice, record and respond to them.


Edited by: KRISKECK at: 10/27/2018 (02:23)
Kristin
Maryland USA
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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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36BEATRICE's Photo 36BEATRICE Posts: 2,700
10/25/18 11:42 P

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sabotaging thoughts tonight, having watched my food all day, after my dinner guest left and there was hummus , taramasalata and slices of veggies sitting in the kitchen :"nobody is looking, I can treat myself" and I did. Who was I fooling?

Rachel



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ALIHIKES's Photo ALIHIKES Posts: 5,486
10/25/18 3:35 P

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My biggest sabotaging thoughts are expecting certain foods (treats) to provide emotional comfort. This probably dates back to patterns learned as a child, where cookies or candies were offered to make one feel better. Doesn't work (and I'm sure it only worked as a kid because of mom's hugs and kisses along with the sweet treat). So I'm trying to break myself of the whole "comfort food" behavior.

I also sometimes have sabotaging actions -- like not planning enough time to prepare my planned meal. Or like today -- I PLANNED my meals, but I neglected to get the silverware and plates out in advance of the carpet cleaning crew arrival. I have the nice bowl of soup for lunch, but the bowl and soup spoon are elsewhere! Oh well I figured out a solution to that. And I have alternative meals that fit within my diet plan always ready to go, for days like yesterday!

Alison


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GOCALGAL's Photo GOCALGAL Posts: 5,124
10/25/18 2:47 P

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I have many Sabotaging Thoughts. One that I see written down in my log a lot is, "I want a snack". Sometimes it is matter of fact and sometimes I know it is in a whiny, pitiful voice. I tell myself things like "you have just eaten, you can't possibly be hungry or another meal is coming soon hold on." It would help a lot if I would plan meals and snacks better and I continue to work on this.

While I was writing my ST's down I was doing quite well but my good results tapered off when I stopped writing them down.

It dawned on me recently that I have good results with different life challenges with my "no fishing sign" that I purposely place in my thoughts to stop negative or anxious thoughts. I also use it when I'm shopping and I see trigger foods that can get me salivating and my mind wandering where it should not go.. I recently started trying this out by saying no to my ST's and then visualizing this "no fishing sign" with good results, so far. emoticon emoticon

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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10/25/18 2:39 P

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Thank you for sharing the sabotaging thoughts you captured, and the insights you made!

Here is my "treasury" of sabotaging thoughts collected during my vacation,
recalling what I thought when I decided to eat off-plan food:
Day 1 dinner: 1-2 bites of leftovers of others - "we are celebrating and happy together, it is nice to share food with others" "my main dish was not large at all, I can afford 1-2 extra bites" "we only have 3 days here and this is my chance to try more lovely local dishes" "delicious food is going to be wasted"
Day 3 dinner: half a bread roll and goulash soup - "it is OK to eat soup and bread now, because I hiked 6 hours and skipped lunch, I need these calories"
Day 4 dinner arriving home: "it is OK to eat a small slice of cake and a lot of fruit instead of planned dinner - it will do me good after the salt intoxication of restaurant meals"
The good thing is, these are all situations I take part of rarely, so have little effect on me in the long run. But this exercise helps me see I'm subject to sabotaging thoughts, and I have a tendency to give in in non-routine situations.

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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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/25/18 12:25 P

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For me, my most common sabotaging thought these days is "I can eat what I want. I'm an adult, and I made these diet rules, so I can break them if I want." And then thanks to these principles, I say to myself "You're rebelling against yourself; stop being a baby." emoticon

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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SUZYB53's Photo SUZYB53 Posts: 556
10/25/18 9:18 A

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My major sabotaging thoughts right now have to do with "I deserve to eat this" and "eating this will make me feel better." The reality of my life is that I have 2 major stressors (in addition to the general world situation):

1) my father-in-law is very sick and about to enter hospice - this is making my life very unpredictable because I have been asked to go to and from New York where he lives

2) I have a cast on my dominant hand - which makes it hard for me to cook and clean up. (also makes writing hard, although I can type slowly)

I think both of these things mean I need to revisit some of the earlier tasks - such as setting up the environment, thinking about advantages,and setting a goal -to determine what is realistic in my current situation and what actions I can take.


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


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,013)
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10/25/18 9:08 A

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"I'm tired and don't have the energy" - is a big one for me. And, "If I eat them all now, then they won't be there to tempt me later". Also, "It's not that big of a deal anyway".

All excuses really, to eat the junk food now. I find today's task and yesterday's really relate to each other well, because the sabotaging thoughts are a means to deal with discouragement by soothing myself with food.

Day 10 of consistent tracking for me and it is getting easier to track and stay within my range - which also means I have to start dealing with the thoughts saying - "you're on track, you're losing weight, you can go ahead and eat an extra cookie". And, I haven't managed that very well for the last two days. I've been hearing all these thoughts in my head and listening to them.

It all feels so nonsensical when I write it down, so clear that these are simply justifications in my head to go off-plan. I really need to get over this weight-hump, though. That is the more important desire right now.

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


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (362,330)
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10/25/18 8:51 A

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I have many recurring sabotaging thoughts, most of which Beck identifies. One of the most destructive is the "It's no use," when the scale is just not rewarding my efforts. Truly I iknow when I eat right the scale has no choice -- it will eventually catch up. "This bite won't matter", "I'll start again tomorrow" or "I'll eat less supper." All excuses to deviate from the food plan must be addressed. Now the key to that is making the food plan the night before -- and sometimes that is where I've been slipping.


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

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/25/18 8:40 A

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My sabotaging thoughts seem so reasonable at times. I am most vulnerable if I have an injury that keeps me from walking. Then I tell myself "I don't care". "I need comfort." "I'm upset." "I'm treating myself." "I'm stuck in an endless cycle."

And once I have broken my good healthy habits any old excuse works. I don't really pay attention. Or "its a special occasion." "I'll make up for it tomorrow."

That's my list.

Mary

Cape Cod and Western Massachusetts

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


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AURA18's Photo AURA18 Posts: 10,923
10/25/18 7:21 A

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emoticon

Edited by: AURA18 at: 1/25/2019 (09:36)
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10/25/18 3:33 A

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Day 25: Identify Sabotaging Thoughts
Our task is paying attention and identifying our own sabotaging thoughts, that tell us it is OK to go ahead and eat something which is not on our plan.
This is not easy to catch the sabotaging thoughts arising, because it happens so fast. For some people it helps to really stick to the D3 Eat Sitting Down skill. Grabbing the desired food and walking to the table with it gives time to catch the sabotaging thought.
You know, the moment between "I shouldn't eat that" and "Darn, I shouldn't have eaten that".

Just write them down - we will work with them in the next 2 days!

What do you think?
Please share here!

When I did this the first time, it took me a few days to "collect" all my sabotaging thoughts.
For me the key was looking out for thoughts starting with "it is OK to eat this..." and ending with an excuse that allows me think it will not matter.
This time I will do this with the help of my food plan marked up with unplanned food I ate during my 4-day vacation, circled and added to my plan.
Also, last night I was watching TV with husband and daughter, and daughter wanted chocolate. She brought there a bar of salty dark chocolate.I had the thought "oh it looks and smells so nice, I wish to eat" - but I let the thought pass without coming up with an excuse to explain why it would be OK to eat it ; )
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Edited by: KRISZTA11 at: 10/25/2018 (03:39)
Kriszta

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

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


422 Maintenance Weeks
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220
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440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,778)
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7/17/18 2:31 P

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Great examples, you've got this!

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


422 Maintenance Weeks
0
110
220
330
440
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
7/17/18 1:35 P

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Day 25: Identify Sabotaging Thoughts

Sabotaging thoughts: emoticon
It's a special occasion.
I'm treating myself.
I can start dieting again tomorrow.

Helpful Response:
Plan ahead and stay within food plan.

Sabotaging thoughts: emoticon
I'm stressed/tired/sad/bored/upset.
Dieting is too hard.

Weight loss has slowed to a snails pace and it feels like I am going through a major battle to loose each pound.

Helpful Response:
I am in a battle "but" I am winning!!! Just keep going. Slow progress is still progress.

Reality Check: Dieting is generally easy in the beginning because motivation is high but some point (whether it's in three weeks or three months) it gets harder. This is completely NORMAL and it happens to everyone, and as long as you keep at it, it will get easier again.

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

-Christi


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AURA18's Photo AURA18 Posts: 10,923
5/24/18 11:17 A

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Edited by: AURA18 at: 3/27/2019 (19:39)
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SUSAN_CDN's Photo SUSAN_CDN Posts: 618
5/17/18 9:53 A

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I should eat it because it is free. This one applies to my upcoming cruise. (Well, the food is not actually free, but it is already included in the cruise fare.) Guess what else is included the cruise fare? The gym! Why don't I feel compelled to use the gym because it is free? Good question, right? Thinking you should eat something because it is free is just another excuse to eat.

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JMARIES51's Photo JMARIES51 Posts: 3,105
4/25/18 10:44 P

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Day 25 Identify Sabotaging Thoughts

I have had one sabotaging thought lately that may seem like it is not sabotaging, but in reality I think it is. I plan out all my daily food intake, including snacks, so that I know I won't have a time when my blood sugar gets too low. The last 2 nights I have thought, I will skip my night time snack. On Tuesday I did skip it, and last night I did not. My sabotaging thought was that if I skip the snack, I will lose weight faster. Now this could be true, but in reality I think I could possibly end up waking in the middle of the night and blood sugar being low, go into kitchen and grab anything to eat to feel better. This could end up with a binge as it has in the past. For me it is better to eat the snack - and trust that I am loosing weight fast enough.

The other sabotaging thought I had today was when my daughter asked me to babysit on Saturday. My thought was, I will not be able to keep on track. -- In reality in the past I have had trouble keeping my eating under control in situations like this, but I am now planning my food intake and I can also plan to eat healthy at her house. I am sure she has healthy food, or I could just take my food with me. Either way I can plan to eat healthy and keep on track.

At the store today I saw a display of Oreo cookies and thought I will never eat those again. It wasn't a declaration of power, it was a feeling of sadness. In reality, I might be able to plan an Oreo cookie into my calories, but I probably should forget about buying them to sit in the house. There is no healthy reason to have Oreo cookies sitting in a drawer that nobody else will ever touch or eat. Time to celebrate that the Oreo's didn't jump into my shopping cart!




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SUSAN_CDN's Photo SUSAN_CDN Posts: 618
4/7/18 11:51 A

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Day 25 - Identify Sabotaging Thoughts
I was grocery shopping on Friday and walked past crumpets and I really like crumpets but have not had them in ages. Sabotaging thoughts: I really want them. I'm treating myself. But I didn't take the time to identify these sabotaging thoughts, I went ahead and bought a package of 6. I ate 2 on Friday. I planned to get right back on track, but found my desires and cravings increased. I ate 2 on Saturday (these aren't just crumpets...these are crumpets with butter or margarine and raspberry jam soaked into them). My desires and cravings increased even more and I went way off track on Saturday eating other things that were not on my menu plan. I decided I would have the remaining 2 crumpets for breakfast on Sunday and then get back on track. Sabotaging thought: I don't want them to go to waste, I'll just finish eating them and get rid of the temptation. This time I took the time to identify the sabotaging thought and respond to it. Response: It's better that the crumpets go to waste in the garbage instead of going to waste in my body. When I got up this morning I threw the crumpets in the garbage and had my usual planned breakfast. As soon as they were in the garbage, the craving for them subsided. I felt in control. I strengthened my resistance muscle. I know my brain doesn't want to stop and analyze my thoughts when I want something, but I know deep down that I have to develop the habit of identifying my sabotaging thoughts so that I can respond to them before the damage is done.

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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 28,757
3/27/18 8:00 P

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One would think that after a while of practicing Dr. Beck's techniques that the sabotaging thoughts would abate. But today after returning from the gym I had to stop at the grocery to pick up a few things. Here are some of the thoughts I had today; "It's only a small sample and it's free." I just finished a spinning class and I can afford to eat that fresh pastry." "I'm too hungry to wait until I get home. I should eat something now and modify my plan later." But I managed, and I will continue to manage by remember my advantages to maintain a healthy weight.

Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
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3/26/18 1:51 P

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Sabotaging thoughts ... geeeeezzzze.

That's exactly what has been going on with my for a month now.

I gotta eat everything in sight coz I am gonna start over.
I'm sick so I NEED ice cream.
I was "good" for several days BUT the scale didn't move.

I'm on day 4 1/2 of eating clean!!! 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: 209.5 
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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/26/18 12:24 A

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www.sparkpeople.com/mypage_public_journal_

individual.asp?blog_id=6475904


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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DIROB57's Photo DIROB57 Posts: 2,912
3/25/18 4:50 P

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Day 25: This is hard for me...trying to figure out what I was thinking after the fleeting thought has gone through my brain!

Today, I had planned in advance what I would eat for lunch at church. What I didn't plan on was the leftover birthday cake/cupcakes someone brought. Because they were 'homemade' it was more of a struggle than a store bought dessert would be. I stood there and wondered if I could successfully have a small piece of cake and walk away without coming back for more...I figured I could control the size better if I cut my own cake rather than take a whole cupcake, but I still wondered if a small amount would make me want more. Did I need any dessert?...obviously no, but I took only about 2 bites and no more and I tracked it as 100 calories. I don't know if that counts as success or not for any of you, but for me, if I stop with 2 bites, track it and don't use that as an excuse to overeat the remainder of the day, then I count it as a success.

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%)









101 Maintenance Weeks
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AURA18's Photo AURA18 Posts: 10,923
3/25/18 4:15 P

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Edited by: AURA18 at: 5/24/2018 (11:18)
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3/25/18 2:09 P

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Hi dear Team,
yes, I'm late posting this, due to very busy day,
thank you Suzy and Linda for starting!

Today's task is paying attention and identifying our own sabotaging thoughts, that tell us it is OK to go ahead and eat something which is not on our plan.
This is not easy to catch the sabotaging thoughts arising, because it happens so fast. For some people it helps to really stick to the D3 Eat Sitting Down skill. Grabbing the desired food and walking to the table with it gives time to catch the sabotaging thought.
You know, the moment between "I shouldn't eat that" and "Darn, I shouldn't have eaten that".
Just write them down - we will work with them in the next 2 days!

When I did this the first time, it took me a few days to "collect" all my sabotaging thoughts.
For me the key was looking out for thoughts starting with "it is OK to eat this..." and ending with an excuse that allows me think it will not matter.
Now, 3 years later, most of those original sabotaging thoughts lost their power over me.
Over the years new ones emerge from time to time, then fade away, they are not as strong as they used to be, and it is easier to catch and overcome them.

During this reading I noted down a few, now I crossed out similar ones, and 2 remain:

#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!"

#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."

I expect I'll face both situations tomorrow, so I'll get a chance to work with them in the next two days.

emoticon



Edited by: KRISZTA11 at: 3/25/2018 (15:00)
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


422 Maintenance Weeks
0
110
220
330
440
LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,765)
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3/25/18 1:44 P

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Day 25

This is great:

"I'm tired/sad/bored/hungry/thirsty/upset and I deserve to eat to make myself feel better.

Linda





Lindainalabama
Central Time Zone

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

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


 current weight: 235.0 
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SUZYB53's Photo SUZYB53 Posts: 556
3/25/18 9:43 A

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I think Krizsta didn’t post about this for today. She warned us the next few tasks in the pink book are the hardest to work through. For team members like Tweetie who have physical and nutritional challenges, I am learning from your determination. After about 50 days working on BDS, I’m just starting to be aware of the thoughts that connect to emotional eating. These are not at all obvious to me. I am hoping to work thiese things through, and I expect it will take time.

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


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06SARAHLIZ's Photo 06SARAHLIZ Posts: 754
3/14/18 9:45 A

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For me, it was hard in the beginning because my sabotaging thoughts are ninja-level expert - I don't "deserve" things or care about "wasting food" but I DO often say "I don't care...I'm eating that..."

This day comes after I impulse bought candy at Target then ate ALL of it. I tracked it, but man, it was like this day's activity was right on time.

I'm going to be keeping very careful track of these thoughts now.

SarahLiz



Eastern Time Zone
UTC-05:00
DIROB57's Photo DIROB57 Posts: 2,912
1/5/18 10:42 P

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Just realized I totally posted that on the wrong day's thread! Lol

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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DIROB57's Photo DIROB57 Posts: 2,912
1/5/18 12:00 P

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Day 29...Saying No to Food Pushers

I actually saw this in action yesterday....I spent the afternoon with other ladies from our church assisting in a luncheon after a funeral. After the rush died down, we were visiting with one another and just waiting to clean up. Why I was standing in front of the cookie table is beyond me! None of it really looked that good and I wasn't planning to eat dessert, but 2 of my friends raved about this one cookie and said I should try it....so I did. Having one cookie didn't put me over my calories or do any great damage, but I didn't really even want it and ate it anyway!

I made a response card this morning that says "It's ok to say no!" ...which is what I should've done yesterday! Live and learn....

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%)









101 Maintenance Weeks
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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,778)
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12/28/17 4:19 A

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Great job identifying the sabotaging thought,
and congrats to following your mental plan.
Only one extra cookie is very good compliance.
emoticon

Oh yes, the goodie table can be a powerhouse of sabotaging thoughts like "I have been so good, now I really deserve to eat that" and "it will go wasted" and "XY baked it, I would be ungrateful if I didn't eat" and so on... good material to work with!
Luckily, in our house the cookies live in metal boxes, and most of them are now gone.
I told myself "Christmas is over" and since yesterday morning I'm ignoring the metal boxes and the decor chocolate bonbons on the tree. Not my food.

I aimed at eating 2 cookies only - I ended up eating 4 on 24, 25 and 26th, but that is fair compliance too so I give myself credit for that.



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


422 Maintenance Weeks
0
110
220
330
440
DIROB57's Photo DIROB57 Posts: 2,912
12/26/17 1:19 P

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I just now read Day 25 this morning as things are a little calmer at my house than they have been. I remember what I thought as I stood at the goodie table yesterday...I didn't have a written plan, but I had a loose plan to eat one treat each day (the plan was in my head...dangerous I know). As I stood at the table, I remember thinking, "It's Christmas" and I chose two items instead of one. Overall, I did great...stayed under my calories, stayed active, drank my water, tracked everything and lost weight...so I will count Christmas Eve and Christmas Day as a win!

However, there is STILL a goodie table at my house and NOW is when I have to be very aware of sabatoging thoughts so I close out 2017 in a good place and begin 2018 in the same way!

"Nothing tastes as good as thin feels!"

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%)









101 Maintenance Weeks
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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,778)
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11/7/17 3:20 A

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Sleep deprivation is a major source of sabotaging thoughts.
It doesn't feel right, we feel we have to something to feel better... and we have a conditioning to eat to feel better.
Great job you see through this delusion, and I hope you get to sleep enough most nights.



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


422 Maintenance Weeks
0
110
220
330
440
JUNEPA's Photo JUNEPA Posts: 13,635
11/6/17 5:16 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

Thoroughly working through these 3 Beck days will probably take me more than 3 days, but that is okay, these 3 days are one of my Beck Trek focuses this round.

Sabotaging Thoughts

I have identified the pre-disposing condition to sabotaging thoughts and eating off plan - not getting enough sleep, I have noticed that when I get enough sleep, I am not subject to the triggers of overeating or to having sabotaging thoughts. When I do have a serious and rebellion-brewing mindset, my thoughts are

I don't care ( I think this one the most, repeatedly, to drown out the voice of reason)
I am tired of being chronically slightly hungry and not seeing a difference on the scale
I really want it, that food is delicious, I deserve to enjoy a lot of delicious food once in a while
I'll make up for it later
I'm stressed/TIRED/sad/bored/upset
I am celebrating
I am being flexible, being rigid is not a good thing, it leads to tunnel vision and unintelligent choices



Edited by: JUNEPA at: 11/8/2017 (01:53)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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10/28/17 4:55 A

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Kriszta

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

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


422 Maintenance Weeks
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110
220
330
440
BMASSIE3 Posts: 43
10/27/17 10:17 P

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Trying to identify sabotaging thoughts is difficult because haven't really thought about what I was thinking before doing unplanned eating. But now that I'm "watching" did have a sabotaging thought after dinner, I really wanted to eat something else just because I wanted it. Wasn't on plan drank some ice water and turned to SparkPeople. Thought is gone.

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit. Monitored fullness after each meal and if I could take a walk.
-Did unplanned walking after lunch and gave myself credit, but did miss Sun Salutations this morning.
-Stayed on plan, No Choice
-Took an unplanned walk today
-Have planned my meals and snacks for tomorrow in Spark Nutritional Tracker and gave
myself credit.
-Read my “It’s Not Okay” and “Get Back on Track” response cards twice
-Identified a sabotaging thought.


MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (173,839)
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10/26/17 1:30 P

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I have used the phrase ... Change your mind and the rest WILL follow ... since I heard it in the 80s.

I truly believe this ... though I have not always remembered it or used it in practice.

My evil twin can get me in trouble ... often. Black and white thinking is just as dangerous as stinkin' thinkin' ... I deserve this entire bag of chocolate coz life has been difficult.

Um, I blew lunch so I should eat anything and everything before getting back on track ... tomorrow or Sunday coz that's the beginning of the week in my mind.

Through talking to myself ... I have gotten better and better at defeating the evil twin.


Cat

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


 current weight: 209.5 
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GOING-STRONG's Photo GOING-STRONG Posts: 7,117
10/25/17 10:17 P

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Day 25 - Identify Sabotaging Thoughts

I have a hard time identifying my sabotaging thoughts. When the S**t hits the fan it seems like it is usually mindless, however as Beck indicates, I must be thinking something! I do know that my binge eating can be set off by stress or when I am upset about a situation. I can feel the pressure to eat build. It is the craziest thing because it NEVER makes me feel better... only worse. I don't even enjoy the food while I am eating it. I am going to try and pay closer attention to what I am thinking.. rather than just what I am feeling when these situations arise. Fortunately, I currently have been on plan for over five weeks and I'm feeling good.

Update - Continuing to stay on plan... now for 8 months. No bingeing and my cravings seem under control. I have had urges to eat and instead have a cup of tea, diet soda, or a small snack. On a few occasions, I have eaten my planned snack a little earlier and this has gotten me through. Telling myself I will be eating a full meal shortly has helped and distracting myself, running or taking a walk is also helpful. The urge to eat is greatest when I am stressed or upset. Eating refined sugar or drinking alcohol also increases my desire to eat or overeat.


Rhonda
Seaside, Oregon

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


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
10/25/17 7:26 A

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I loved this post Kristza. True all of it. And the next three days are indeed hard but they have implications way beyond dieting and exercise. They are about cognitive fitness. And they are well worth the effort. In my case over and over again.

I'm in for Day 25.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6424834


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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10/25/17 3:50 A

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Congrats to everyone getting this far in the book!
We have learned and practiced so much, and dieting has already become easier for most of us.
emoticon

...attention, white waters ahead!
If you find the next 3 days of the program challenging, it is not you... they really are, for almost everyone. For me certainly!
But the time and effort we put in this is worth it, because we can understand and counter our sabotaging thoughts effectively for the rest of our lives.
From Day 28 on, the rest of the program will be easier again.

So, today's task is paying attention and identify our own sabotaging thoughts, that tell us it is OK to go ahead and eat something which is not on our plan.
This is not easy to catch the sabotaging thoughts arising, because it happens so fast. For some people it helps to really stick to the D3 Eat Sitting Down skill. Grabbing the desired food and walking to the table with it gives time to catch the sabotaging thought.
You know, the moment between "I shouldn't eat that" and "Darn, I shouldn't have eaten that".
emoticon

I like to indulge in the happy belief "I don't have sabotaging thoughts" - but it is not true.
Scrolled down and my March 2017 post is really humbling : )
I DO have sabotaging thoughts.
On top of the ones induced by environment (like sight of son grabbing a half baguette), there is one emerging often these weeks: "I'm doing so well, dieting is easy for me and I can stick to my plan 99%, even if I eat this piece of X standing in the kitchen. It is OK to eat it".


Edited by: KRISZTA11 at: 10/25/2017 (03:57)
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


422 Maintenance Weeks
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110
220
330
440
COMEBACKKID12's Photo COMEBACKKID12 Posts: 5,212
8/28/17 10:58 P

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emoticon Thanks so much Kriszta! I find the identifying the sabotaging thoughts really helpful emoticon

emoticon emoticon emoticon

"All our dreams can come true if we have the courage to pursue them." Walt Disney

Teddy Bears Spring 5% Challenge 2019
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8/27/17 4:36 P

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Great analysis and great helpful responses!
You came up with very smart ideas of non-food treats that make you feel better when you are tired. Really better!
emoticon
emoticon emoticon 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


422 Maintenance Weeks
0
110
220
330
440
COMEBACKKID12's Photo COMEBACKKID12 Posts: 5,212
8/25/17 1:02 A

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So my major sabotaging thoughts are 1. "It won't matter" (I'll lose the weight anyway); 2. "I don't care" (I'm so darn hungry); 3. "I deserve to have a treat" (I don't have any other forms of reward/treats)

So for 1. as I get older, boy! I gain weight SO Fast and it's sticks to me and is hard to lose! Conversely, if I deal with the sabotaging thought and respond according to Beck, I lose the weight in no time and it stays off.

And for 2. If I'm so hungry, the sky is the limit to eating junk and the scale goes up for a long time and there's no end in sight! It's also hard to get out of that Black Hole. Right now for example, I'm re-reading the pink Beck Diet Solution book, writing out my responses, learning, digesting and hanging tough! But it's difficult. Felt helpless but was not hopeless. Also, I had to eat more healthy food. With the weight gain, I need more energy since I was heavier. I needed more healthy fuel, not junk. ''

And for 3. While it may seem justified, and Justification is the Response Card at play here, eating food, especially junk food is not a healthy reward especially if it is in unhealthy quantities, is eaten often or is unhealthy and you can't make your way back to healthy eating right away. I mean for me, I always get takeout if i'm too tired to cook (There's the Justification excuse to eat, too tired). That can become a habit. So, I'm discovering the manicure/pedicure also the price of a meal. It can be a book. They sell used books at Amazon, as good as new from the local libraries. Watch a good Netflix movie. Download some great music off ITunes. Buy yourself a nice journal/diary to write in. Get yourself some nice day to day earrings for work.

I'm still trying to listen in and see what other sabotaging thoughts I have so i can deal with them. Thanks emoticon emoticon emoticon


"All our dreams can come true if we have the courage to pursue them." Walt Disney

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3/29/17 2:03 P

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emoticon

Edited by: AURA18 at: 5/24/2018 (11:16)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
UPTOIT59's Photo UPTOIT59 Posts: 981
3/26/17 2:02 P

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Thanks Kriszta!

Carolyn

Life is 10% what happens to you, and 90% what you do with what happens to you.


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3/26/17 12:59 P

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Wow, Carolyn, congrats to saying no to unplanned cake AND feeling good about 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


422 Maintenance Weeks
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110
220
330
440
UPTOIT59's Photo UPTOIT59 Posts: 981
3/26/17 8:39 A

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I didn't have a chance to do this exercise until today (the next day). Ironically I worked through this topic without even reading it! My youngest daughter, who is extremely fit is visiting and we had to go to a program that provided lunch. I was deliberate with what I took for lunch. My daughter added a bag of popped corn chips to her lunch. I was very hungry even after eating so I took a couple of her chips. I was really ok with a couple and stopped. But then the cake was brought to the table. I said no thanks and my daughter took a piece. I remember thinking I can share her piece, then thinking if I have a bite I will be adding sugar to my diet after I have really weaned myself off sugar, then I thought I have worked hard to lose the weight I have lost, do I really want to go back down that road? After all that internal dialog I did NOT have the cake and I didn't even have to say "oh, well" because it wasn't worth it in any shape or form! This is lengthy but it was another YAY me moment.

Carolyn

Life is 10% what happens to you, and 90% what you do with what happens to you.


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3/26/17 7:17 A

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Thank you for sharing this, Kriszta.

Monica

Central Time Zone
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3/26/17 5:31 A

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I'm back with my report of the experiment. I had 3 sabotaging thoughts.

12:30: saw DS eating fresh baguette.
I thought "it is lunchtime and I'm hungry, I want to eat a few bites"
but remembered I planned something else for lunch, and my planned lunch is better.
Also, my breakfast + lunch + dinner = my total calories planned for the day.

15:20: we had takeout burger and fries for lunch,
I ordered large fries to give one third to DH.
Snatching food from other people's plate often tempts me.
Now I kept "his" fries on my plate, separated from "mine".
I had the recurring thought to eat a few of "his" fries, but did not.

18:30: had dinner at the house of our friends, and finished cooking together.
My task was taking out the bones of rotisserie chicken.
I must confess, at home I usually eat the pieces remaining on the bones (standing and a bit embarrassed because it is really gross...)
Today's experiment shed light on my sabotaging thought: "It is so enjoyable eating the pieces off the bones! I must eat them, otherwise I waste an opportunity for pleasure!"
This time, I removed the bones and cut the meat to small pieces gracefully, with a sharp knife in one hand and a fork in the other, and didn't touch chicken once with my fingers, and did not eat one single bite!
It was not difficult at all, once I firmly decided that I will NOT eat.
A few minutes later I got to enjoy a wonderful Mexican dinner with DH and our friends.

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


422 Maintenance Weeks
0
110
220
330
440
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 28,757
3/25/17 10:16 P

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Day 25 - Identify Sabotaging Thoughts
The first time I did Beck's. I skipped this exercise. The first skills I learned from the first part of the were very effective in helping control of my eating habit-- eating slowly and mindfully, sticking to my meal plan, sitting down to eat, and tolerating hunger and craving. My weight dropped substantially. But now I down to the last 10--that I've been struggling with for almost 6 month, I need to tweak my approach.. So I'm going to do this exercise for the next 24 hours.


Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
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3/25/17 8:50 P

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I am the same way -- I need to practice being more aware of what I am thinking during mindless eating episodes. We can do this!

Monica

Central Time Zone
GOING-STRONG's Photo GOING-STRONG Posts: 7,117
3/25/17 7:34 P

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Day 25 - Identify Sabotaging Thoughts

I have a hard time identifying my sabotaging thoughts. When the S**t hits the fan it seems like it is usually mindless. I do know that my binge eating can be set off by stress or when I am upset about a situation. I can feel the pressure to eat build. It is the craziest thing because it NEVER makes me feel better... only worse. I don't even enjoy the food while I am eating it. I am going to try and pay closer attention to what I am thinking.. rather than just what I am feeling when these situations arise. Fortunately, I currently have been on plan for over five weeks and I'm feeling good.


Rhonda
Seaside, Oregon

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


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3/25/17 12:02 P

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

I use to talk to myself ... like I didn't like me at all. Now my attitude is I am taking the best care of me that I know how to. When the old me shows up ... I put her in her place quickly.

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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CHIGGERCANE's Photo CHIGGERCANE Posts: 871
3/25/17 10:01 A

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Thanks Kriszta for your link to your blog. The reminder to incorporate the sitting to eat is one I need to pay attention to. 2 of my 3 meals are typically eaten standing at the counter - my progress on this has slipped and needs to be strengthened.

The queen of sabotage here! I see a smaller number on the scale and I am bombarded with sabotaging thoughts. "You lost weight, even while eating off plan. See - a little won't hurt". And I am off roading, adding to the plan, changing the plan, ignoring the plan. My main pitfalls - not eating while sitting down, reacting to what I see in the pantry when I open it (And I though I had everything organized for my comfort - guess who is rearranging the pantry today??), not being complete in my meal planning (you know what you're doing, you don't need to write it down). I am starting each day with a reminder that sabotaging thoughts come at the worst time - be strong!

Taking a moment between the sabotaging thought and the sabotaging action is critical and will be a new items for me. A new action card - No Sabotaging ACTIONS.



Edited by: CHIGGERCANE at: 3/25/2017 (10:14)
Deb
Changing my life 1 step at a time.


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3/25/17 4:57 A

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Congrats to everyone getting this far in the book!
We have learned and practiced so much, and dieting has already become easier for most of us.
emoticon

...attention, white waters ahead!
If you find the next 3 days of the program challenging, it is not you... they really are, for almost everyone. For me certainly!
But the time and effort we put in this is worth it, because we can understand and counter our sabotaging thoughts effectively for the rest of our lives.
From Day 28 on, the rest of the program will be easier again.

So, today's task is paying attention and identify our own sabotaging thoughts, that tell us it is OK to go ahead and eat something which is not on our plan.
This is not easy catch the sabotaging thoughts arising, because it happens so fast. For some people it helps to really stick to the D3 Eat Sitting Rule skill. Grabbing the desired food and walking to the table with it gives time to catch the sabotaging thought.

I'll do this assignment in the next 24 hours, will have plenty of opportunity as we dine with friends and they are amazing cooks!

For new readers, I link here my blog from the 2016 October reading, as an
example.
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6257040


Edited by: KRISZTA11 at: 3/25/2017 (04:59)
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


422 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,778)
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2/16/17 2:57 P

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Sounds like a good idea - making food related decisions conscious is very helpful!

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


422 Maintenance Weeks
0
110
220
330
440
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (173,839)
Fitness Minutes: (47,676)
Posts: 7,881
2/15/17 3:58 P

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Hmmmm ... I don't think I think much before I put food in my mouth.

I talk to myself ... but maybe I need to talk to myself more before putting food in my mouth.
emoticon

Cat

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


 current weight: 209.5 
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2/2/17 2:22 A

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Great attitude!
Actual weight is not an accurate measure of success, as overnight weigh fluctuation may be 4-5 pounds while weekly weight loss is not more than 1-2 pounds.
If you continue to learn and practice, the clear downward trend will be visible soon.
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


422 Maintenance Weeks
0
110
220
330
440
IAMAUNTYEM's Photo IAMAUNTYEM Posts: 6,716
2/1/17 8:59 P

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My yesterday, oddly, correlated to yesterday's assignment about challenges: I was bloated, upset, and something I forget. The scale reflects yesterday's situation: it shows I'm a pound up. As for today, Identifying Sabotaging Thoughts, I am very jazzed about working the BDS, that if I've had any sabotaging thoughts, I swiftly dealt with them. Even with that lying *(#*@ scale, I've not had sabotaging thoughts -- don't know why the scale is up, but I know it's not because I've been unfaithful to the diet nor to my exercise regime. That having been said, who knows what the morrow will bring, so I've got the hearing aids turned up so I can hear and record any sabotaging thoughts that may creep up, and I'm watching my numbers very closely. 8-)

8-)
AuntyEm
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


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JUNEPA's Photo JUNEPA Posts: 13,635
11/1/16 12:29 A

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Kriszta ( in her Spark page blog about Day 27 and on Day 27 of this forum) talks about 7 sabotaging thoughts she came up with on her first Beck Trek and how she has resolved 5 of them. That is awesome !! I have identified one main one to work on and resolve, I have more, but will leave them for now and work on them the next time around. Like Strongdawg says, I do agree that Day 25, 26 27 Identify Sabotaging Thoughts, Recognize Thinking Mistakes, Master the 7 Questions Technique will be very powerful weapons in changing how I think and act and help me reach goal weight and maintain once I get there.

Sometimes sabotaging thoughts are kind of funny when we logically break them down.
Mine is the fear of being too rigid in my thinking by following the day plan and ending up with me being anorexic.

A day plan is only rigid the next day, every day I choose the plan, so it is not really rigid. Losing weight usually does not result in anorexia and I have never been underweight in my life and my goal weight is in the middle of the BMI index for my height, so I won't be even close to underweight at my goal weight. While it is not a totally impossible outcome, it is a very unlikely one. Really, being afraid of becoming anorexic when I am months away from reaching goal weight, and potentially using that for not sticking to the plan today means I will not get to goal weight.

So the plan is, stick to the plan, build a magnificent resistance muscle, reach goal weight !!



Edited by: JUNEPA at: 11/1/2016 (01:12)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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10/27/16 8:34 A

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Like others, this part of the Beck Road is rocky for me, It is so logical and thoughtful and I am so emotional and reactive. I need to slow down and make myself pay attention to my sabotaging thoughts. One at a time, little by little. Right now my 2 most compelling thoughts are "I want this ______," and "I don't care". These thought could seriously derail me, if I don't stop and pay attention to them.

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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JUNEPA's Photo JUNEPA Posts: 13,635
10/27/16 7:30 A

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Beckniques, I like it :)

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


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10/27/16 5:29 A

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Days 25, 26, & 27 are the crux of the matter for me. Sabotaging thoughts, thinking errors go hand in glove. The 7 questions are so helpful in breaking down thinking errors. Of course remembering to do it is the key. I didn't learn the other Beckniques in one shot, so I needed to giver myself time to learn these.

She believed she could so she did.
- R.S. Grey
KBEHNKE81's Photo KBEHNKE81 Posts: 16,097
10/25/16 11:10 P

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Excerpts from a few of my blogs regarding sabotaging thoughts:

#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.
Response: Eating extra calories will not resolve the argument and will only give me another thing to be disappointed and stressed out about. I don't like seeing those red triangles on my daily reports, and chowing down chips and cake will certainly result in a red triangle. I took some deep breaths, imagined how I would feel once the situation is resolved, and kept my food consumption under control at the party.

#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.
Response: Get the best food available for your body, especially because you are biking a long distance and need good fuel and don't need a stomach ache. You can overpay if you don't want to hassle with the overcharge, but don't short-change yourself by choosing a yucky meal.

#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.
Response: I learned from my mistakes from our last road trip that it is not worth spending 900+ calories on a burger, when I don't even like them that much. I didn't feel deprived of a blackberry/chocolate shake yesterday when I didn't know about it, so there's no reason I can't live without it today. I opted for a BLT rather than a hamburger, and begged just a taste of the shake my husband ordered.

**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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10/25/16 9:16 P

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I need work here. "That little bit won't hurt.". "No one will know if I eat that food." "I have calories to spare today.". I know these are in my repertoire. I will have to pay attention to find the others.

She believed she could so she did.
- R.S. Grey
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10/25/16 4:44 P

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Completed Day 25 and identified 3 sabotaging thoughts,
blogged about them here:
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6257040


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


422 Maintenance Weeks
0
110
220
330
440
FUNLOVEN's Photo FUNLOVEN Posts: 2,391
10/25/16 9:21 A

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This is the start of a very difficult stage for me. My brain is already screaming DANGER, DANGER, DANGER, it is so frightening to me. What is frightening? I am frightened of failure at this point. I seem to have so many sabotaging thoughts it is no wonder my weight has gotten to this point. I can justify anything! And there lays my problem.

I am not going to let this get me down this time around. I want to be Beck Strong!

Sue

Michigan - EST

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


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8/16/16 2:28 A

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This was very helpful for me!
I was sceptic, thinking I didn't have any sabotaging thoughts or thinking mistakes,
and it didn't make much sense to me until I got to Day 27 "Master the Seven Questions Techniques" and spent a few days thinking about this.
Hard work, but totally worth it!

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


422 Maintenance Weeks
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