Dieting is too hard, I have no willpower = exaggerated thinking
I really, really want this, I had a bad day, I deserve this = emotional thinking and justification
I have to be honest this seems like a lot of thinking
Totally agree! But it's been fascinating to finally hear the conversation that's been happening all along. . .without my conscious participation! I think recognizing and directing these "instantaneous" dialogues are my biggest challenges.
Quote:
Originally Posted by canuckgirl7
Remind me to look into online dating.
(Laughing!) Let's see how the actual dates go first!
Quote:
Originally Posted by canuckgirl7
This week I am hoping to join the local YMCA and I am now looking for short term rental for the rest of the month (I have been staying with friends and at a hotel)
Today wan't too bad a day. I had a few bites standing up, but no spontaneous exercise.
You're in here, fighting the good fight. And staying focused. CREDIT.
Have the challenges started yet?
I've been doing pretty damn well of recent (knock on wood), but then I'm highly motivated. First dates have a way of providing such. I still need to remind myself to review my cards. Just because the going is easy now, doesn't mean it will be easy later. Develop the habits before they're needed is my new mantra!
My hostess (grandmama, staff, boyfriend) will be upset if I don't eat the food they've purchased or prepared.
★ Nelia's RESPONSE
And?
If these folks are in your corner, they'll support you and your desire to achieve your objectives. If they're not in your corner, do you care if they're disappointed? Be polite. Be firm. If they give you a bit of push back, offer a bit of explanation if their intentions are well meaning. Thereafter, keep it simple. No, thank you. With a smile.
1. Planned Eating.
a. Sausage and sautéed spinach
b. Burger patty and pumpkin
c. Pork ribs
2. Planned Exercise.
Primal's Moving Slowly. Jog in Royal Gardens
YESTERDAY
1. Planned Eating.
a. Sausage and baked tomatoes
b. Dark chocolate, one coconut truffle, one chocolate truffle (probably over did the chocolate, just a tad)
c. Fish amok
2. Planned Exercise.
a. Primal's LHT. Gym - Upper body
b. Primal's Moving Slowly. 60 minute walk meandering through Phnom Penh
I've been doing pretty damn well of recent (knock on wood), but then I'm highly motivated. First dates have a way of providing such. I still need to remind myself to review my cards. Just because the going is easy now, doesn't mean it will be easy later. Develop the habits before they're needed is my new mantra!
Motivatin is motivation, as long as you are not doing anything that could potentially hurt yourself (i.e crash dieting) go for it. I need to get back to my cards as well and that is a good mantra!
Quote:
My hostess (grandmama, staff, boyfriend) will be upset if I don't eat the food they've purchased or prepared.
If these folks are in your corner, they'll support you and your desire to achieve your objectives. If they're not in your corner, do you care if they're disappointed? Be polite. Be firm. If they give you a bit of push back, offer a bit of explanation if their intentions are well meaning. Thereafter, keep it simple. No, thank you. With a smile.
Good answer!
I am going to post Day 27 and Day 28 together
Day 27: Master the Seven question technique
This is the response I came up with to combat one sabotaging thought I have no willpower Response Card: Saying I have no willpower is a type of exaggerated thinking. I do have willpower, I am just not using it at this moment. Cravings can be overcoe, I have learned different techniques to fight them. To lose the weight and keep it off I must tell myself NO CHOICE and focus on something else.
Day 28: get ready to weigh in
I am posting this today because Thursday is the last day I will weigh myself until Sunday morning.
Before I step on the scale tomorrow I will remind myself that the number is not the end all, be all to health. I will have good weigh-ins and bad ones.
Once bad or good weigh in doesn't give me permission to let the plan fall to the side.
Last edited by canuckgirl7; 01-11-2012 at 07:17 PM.
But your wish to be a bombshell is stronger! And as such, you won't be able to eat what everyone else is eating. Oh well. Focus on savoring what you can eat and keep it moving!
☁ Nelia's SABOTAGING THOUGHTS
This is a special event, I deserve to celebrate and eat whatever I want.
★ Nelia's RESPONSE
If you're going to lose weight, you deserve to find a means other than food to celebrate. Food is a fuel and a source of enjoyment. It's not a requirement nor a crutch. Take the time to plan before the event how you'll celebrate without the necessity of food. And when the time comes, enjoy the celebration and your healthy lifestyle!
Help! I need intervention! And help from my diet coach.
I haven't been this inconsistent since before I picked up Beck. What the **** is going on? Am I sabotaging myself? Do I believe that sub-120 isn't attainable and my actions are following suit?
Any ideas to get me out of this 125 - 130 rut and off the roller coaster?
My internet access has been a little inconsistant again.
DAY 29 Resist Food Pushers
The only real food pusher I have is my mom and she never pushes unhealthy stuff on me. I'll have dinner and not take any vegetables and she'll make me take them.
However if I do encounter any food pushers, I 'll take your advice and smile and say no thanks.
Day 30Gain Control when Eating Out!
Sabotaging thought I wish I could eat what everyone else is eating
I might not be able to eat what everyone is eating but that doens' mean I can't enjoy what I eat. Healthy food chocies don't have to deter from eating out and socialising. Making better choices/eating less will mean I am strengthening my resistance muscle and will be glad with my choice later on.
Sabotaging thoughtIt's my birthday, I should be able to eat what I want
Happy birthday to me! Just because it is my birthday doens't mean that I should undo all my hardwork. I can plan ahead and have a little bit more or even have a samll treat but special occasions don't mean I should go nuts. Focus on the day (or special event) not on how much you want to eat.
Help! I need intervention! And help from my diet coach.
I haven't been this inconsistent since before I picked up Beck. What the **** is going on? Am I sabotaging myself? Do I believe that sub-120 isn't attainable and my actions are following suit?
Any ideas to get me out of this 125 - 130 rut and off the roller coaster?
I honestly don't know if you are. Maybe it is like you said and you are afraid sub-120 is attainable, so you are sabotaging yourself. Maybe your body is rebelling at that weight and wants you at a slightly higher weight. Maybe you shouldn't step on the scale so often. I've found in the past once I would weigh daily and once I would lose one or two pounds, I would eat more and gain again. Since I have been in another city, I don't have access to a scale except on weekends and I am finally under 180. Perhaps weigh yourself once a week.
Review your eating plans over teh last few days and see what you ahve been eating. Do you start changing your foods/portion sizes when you hit one of your short term goals?
Break out those response cards!
My eating hasn't been too bad this week. I got some frozen meals and had those for beakfast and lunch (each one was between 290-400 calories) dinenr was a bit higher. I made it to the gym once for a Muay Thai class (the second class was cancelled due to the nasty weather).
Thursday was a bad day: a car spalsed dirty, water on me, I had a bus drive past me at a bus stop, and I had someone withdraw $200 dollars from my bank account I admit I eat way more than I should have but honestly stoppign to read my cards was the last thing on my mind. Friday and today I made some better choices.
I can't get in the "zone" at the club without several drinks.
★ Nelia's RESPONSE
But you also can't get into the "zone" carting a muffin top around. Besides, you love to dance. Do you really need several drinks to get you into the zone?
☁ Nelia's SABOTAGING THOUGHTS
But I'm having a really good time with my girlfriends and they want to order one more round.
★ Nelia's RESPONSE
How is having a good time and ordering one more round related? It's only related if you're using some form of emotional reasoning. Surely the good times can continue if you opt for fruit juice or tea instead?
TODAY
Weight - 130.6
Body Fat - 26.3 points
1. Planned Eating.
a. Lamb patty with salad
b. Salmon salad
c. Two eggs
Aww, sorry to hear that
Take care of yourself and get well soon
Today I didn't read the book but will do so tomorrow and post. Today I ate sitting down, credit me, took four flights of stairs twice credit me twice. Didn't read my cards no credit, me but will get through them at least once before bed.
Prepare for Travel. (Oh sweet heavens, how I need this one.)
☁ Nelia's SABOTAGING THOUGHTS
What I enjoy most about travel are trying different foods. What's the point if I'm restricted from trying new things?
★ Nelia's RESPONSE
Alright, Ms. Exaggeration. Yes, you enjoy trying new foods. But don't you also enjoy walking tours, museums, cycling and a whole host of other activities? And let's not do the All or Nothing approach. Haven't you found new foods in the past that met the Primal standard? And haven't you found that standard to be delightful? Being reasonable and enjoying travel (including unique dining experiences) is not only possible, it's preferred. Put together your diet strategy and review daily before your travel.
☁ Nelia's SABOTAGING THOUGHTS
But it's a vacation! I deserve to eat whatever I want!
★ Nelia's RESPONSE
Wow. That's a great combination of Emotional Reasoning and Justification. What are the consequences of this thinking? A five pound weight gain? A 10 pound weight gain? Once you strengthen your "mediocrity" muscle and weaken your "exceptional" muscle, what's the true cost in the future? Do you really deserve that? Pull your stuff together. Plan your diet strategy now so that you can eat you favorites, while maintaining your weight loss!
TODAY
Weight - 129.2
Body Fat - 23.2 points
1. Planned Eating.
a. Lamb patty with salad
b. Salmon salad
c. Two eggs
2. Planned Exercise.
Primal's Moving Slowly. Jog in Royal Gardens.
Primal's Sprint. Treadmill at gym
Wow. I feel a lot better after one day of healthy eating and a workout. Hint, hint, Nelia. Hint, hint,
canuckgirl7. How are you doing? Sorry to read about your ****ty day. I'm hoping things got decidedly better thereafter. As in, you're in a shiny new apartment.
Great job eating while sitting down. And love the spontaneous exercise. CREDIT indeed!
I've decided to start my own challenge downstairs, inspired by your 21 day approach. I suspect that I'll be on my own. But when you start something at 3FC, you feel compelled to complete it!
Speaking of which, we're down to our 10 last days!
I've decided to start my own challenge downstairs, inspired by your 21 day approach. I suspect that I'll be on my own. But when you start something at 3FC, you feel compelled to complete it!
What are you planning?
Also I was reading your posts and noticed your day 30 and 31 have the same heading!
Day 31 Drinking
This is a non-issue for me since I don't drink!
Again ate sitting down, credit me down twice and up once (I took the elevator this morning).
HAven't read my cards again, this along with mindful eating is still a work in progress. Though I did manage to spread out my lunch for about 25 minutes.
I hit the gym for Muay Thai again today and will go back Thursday.
I move in Feb 1st.
Day 32 Prepare for travel
Quote:
Alright, Ms. Exaggeration. Yes, you enjoy trying new foods. But don't you also enjoy walking tours, museums, cycling and a whole host of other activities? And let's not do the All or Nothing approach. Haven't you found new foods in the past that met the Primal standard? And haven't you found that standard to be delightful? Being reasonable and enjoying travel (including unique dining experiences) is not only possible, it's preferred. Put together your diet strategy and review daily before your travel
Love your answer but I have to admit that I don't gain weight when I travel, I often lose because I walk around so much. When I spent my summer in Europe I actually ended up at 129 lbs, the lightest I can remember being since puberty. I took time to enjoy the local food (pizza in Italy, Belgian waffles in Belgium etc.) but I was so busy walking around everywhere that I lost eight. Putting together a strategy is a great idea.
I think the biggest challenge for me is eating healthy. The quality is teh problem not the quantity. A healthy eating strategy would def. help in this case.
Last edited by canuckgirl7; 01-17-2012 at 08:13 PM.
The next time I feel like eating emotionally, I will have a cup of tea and read a book to distract myself.
Today I took the four flights once, credit me, no planned exercise.
I ate sitting down credit me but ate failry quickly again.
Haven't read my cards (hangs head in shame). I will work on that. I think the best thing is to try to read them once when I first get up, but I like to sleep in and then I rush off to work.
I can't sleep without putting myself into a sugar coma before bed.
★ Nelia's RESPONSE
Really? You've never slept without first consuming a ridiculous amount of sugar? It may take a bit of time to adjust, but a good night's sleep and a healthy lifestyle are both attainable. Keep your eyes on the prize.
☁ Nelia's SABOTAGING THOUGHTS
I deserve to eat when I'm feeling bad.
★ Nelia's RESPONSE
You do deserve to feel better. To feel comforted. But you also deserve to be thin. What can you do to achieve both?
☁ Nelia's SABOTAGING THOUGHTS
But the flight is so long. I just want something to nibble on.
★ Nelia's RESPONSE
Food is a source of enjoyment, not a solution to boredom. What else can you do to entertain yourself?
☁ Nelia's SABOTAGING THOUGHTS
But I'm so incredibly depressed and I know food will make me feel better. I don't wanna take the time to figure out an alternative. I know that junk food works!
★ Nelia's RESPONSE
Does it? Because you seemed even more depressed when you realized you didn't have any pants that you can comfortably wear. You seemed really uncomfortable when you returned to Cambodia and realized you were twice the size of the locals. It didn't seem to "work" at all when the scale threw back numbers in the 150s. Is eating junk food really helping with your depression? Or are you bringing yourself additional pain? Experiment! Take the time to create a new healthy default that you know "works" and encourages a bikini figure!
TODAY
Weight - 129.4
Body Fat - 25.9 points
1. Planned Eating.
a. Lamb patty with salad
b. Salmon salad
c. Two eggs
2. Planned Exercise.
Primal's Sprints. Treadmill at gym
YESTERDAY
1. Planned Eating.
a. Lamb patty with grilled lamb salad
b. BBQ ribs, rocket salad
2. Planned Exercise.
Primal's Moving Slowly. Jog in Royal Gardens
I admit I eat way more than I should have but honestly stoppign to read my cards was the last thing on my mind. Friday and today I made some better choices.
