Day 25 - Beck Diet Solution, Identify Sabotaging Thoughts

Every time we stray from our weight loss plans or eat something we shouldn’t, what were the thoughts that preceded that eating slip? Today we work on pinning those down. We may not have been paying attention to these thoughts – maybe they happened quickly or subconsciously. If it’s hard to identify those sabotaging thoughts, ask yourself what you definitely were **not** thinking before you ate that unplanned food. For example, you probably **weren’t** thinking about how unappetizing the food was, how easy it is to resist, how glad you are that you’re not supposed to eat it, how much you don’t want it, etc.

What DO people commonly think right before they make that plunge into unplanned food? Here’s a list of common offenders:

· Dieting is too hard.

· I don’t care.

· It’s ok to eat this.

· I’m being punished.

· It’s not fair.

· I’m not going to let anyone tell me what I can and can’t eat.

· I deserve to eat this.

· I’ll just eat these crumbs.

· I should be able to do what I want.

· And the list goes on…

For the next few days, make a point to carry your dieting notebook around with you or write down in some way the sabotaging thoughts you have that urge you to eat unplanned food or go off your plan. Anytime you’re tempted to eat something you shouldn’t ask yourself “What’s going through my mind?” In a few more days, BDS will teach you just how to respond to them.

Comments

Pariah

so burnt out looking to socialize i take a few sips of the libation my senses heighten i just listen to the sounds of the room frenetic chatter all around me right next to me within inches of me the drink feels like my only friend that's how i know i'm going into a dark tunnel triggering all the worst in me people jabbering on like robots not talking to let people in but to keep people out like me how different this is from the days i wandered through Demarest Hall at Rutgers vibrations all around were pulling me in urging me to make merry with them with no alcohol in sight just love proliferating.... everyone was welcome everyone was celebrated and then there was tonight the chattering all around me me just sitting there invisible i tried to reach out tried to connect tried to feel like it felt when there was no barrier just acceptance no judgment but they turned away back to the safety of their own whatever that means so i put a stop to it i put my drink on the bar i walked...

Day 22 - Beck Diet Solution, Say “Oh Well” To Disappointment

Inigo Montoya: Who are you? Man in Black: No one of consequence. Inigo Montoya: I must know... Man in Black: Get used to disappointment. Inigo Montoya: 'kay. The Princess Bride (20th Century Fox 1987) Just as Inigo shrugs off the disappointment of the Man in Black’s declining to reveal his identity and gets right back into the duel, so too must we shrug off those discouragements that go hand-in-hand with losing weight and keep truckin’ down the weight loss trail. It’ll go easier for us if we do. What if we just lay around bellyaching about how horrible it is that we can’t have that donut, can’t eat/drink exactly what everybody else does at parties, can’t just open the fridge and eat whenever we felt like it? How much would we really accomplish that way? Even if we do stick to our plans for a little while under that mindset, we’d be fighting an exhausting battle with ourselves every day and eventually give in. Even the patience an...

Day 18 - Beck Diet Solution, Change Your Definition of Full

Sacha Chua via Flickr Naturally-thin people are usually good at the skill of eating to the point of normal fullness. In general, this means being just as able to take a brisk walk after a meal as before the meal. Eating past fullness doesn’t feel normal to thin people – it feels uncomfortable to them, says BDS. But for people with weight problems, this overfull sensation may actually feel normal for a number of reasons – wanting to prolong the eating experience, taking advantage of food being around, wanting to load up to avoid being hungry between meals, and so on. If you’re worried about getting hungry before your next meal, just remember what we’ve learned about hunger – that it’s never an emergency and that we can withstand the sensations. We have plenty of distractions and anti-craving techniques at our disposal to deal with cravings as well. If you’re triggered to eat more because there’s food sitting around, like at a dinner or party, you c...

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