Good Morning Coaches
I was unnerved by the focus of Day 21 when I read ahead in the book last night. This is why I don't usually read ahead!
I immediately thought "I haven't lost enough yet. I can't weigh-in still over 250. I've lost nothing. I can't write it down in the book."
Catastrophizing thoughts. Not seeing what's real. Wanting to hide, feeling bad. And I haven't even got to the day yet! In short; sabotaging thoughts.
let's try an official response (my first one. thanks for reminding me
coaches)
1. I am responsible for following my foodplan and for using Beck to help me do that. These are the things that I can control. The actual amount of weight that my body loses is not in my control. these are autonomic bodily functions, like breathing and my heart beating. I cannot exert my will over the functions of my body.
2. Who cares how long it takes to lose weight? No one is counting. I lose weight at the rate my body decides is right for itself. I trust my body and I let this issue go.
3.I have now lost 5.2 lbs. 0 is nothing. 5.2lbs is 5.2x more than that. This statement (
I've lost nothing.)is a lie; a self-deception.
4. It's easy to write it down in the book. Use a pen or pencil and record it and then turn the page.
Hmm. I need practice doing this (kind of long-winded!) but it helped.
So what's up with me and all that fuss? Well, I still want that magical huge weightloss number for a week's work staying OP. I have to say that watching The Biggest Loser last night helped me feel negative about my own weightloss. It's not the first time I've felt that way. I just have a disconnect when I watch that show. I saw it last night right after I read ahead to today's "prepare for the scale" task. Last night on the show I saw them all in the gym working out really hard. I heard the black team's coach tell someone on her team (when they were in tears) that they should be proud for working out 6 hours a day (SIX HOURS not 30 minutes of walking like I do--reality check here) and losing 50 lbs in two months.
I've lost 1.2 lbs this last month. Far from 25.
And then at the end of the show they go on the scale one by one and someone is
deeply disappointed they "only lost 4". Several people lost 7 (SEVEN!) and one woman lost 2 (she barely held back the tears) and another lost zero, stayed the same, after working out 6 hours a day that week. This show celebrates the giant huge weightloss number and the fast weightloss, done in an extreme but "healthy" way(?) Not sure about that but they say it is. It makes me feel like I should be doing that too. No, that's not it. I feel that I am not good enough, my weightloss isn't good enough. Instead of feeling happy for them and recognizing the enormous effort it took to do that, I turn it around and beat myself up over the fact that in my life, I'm not doing the same thing. I need to recognize I am doing well for me here and now. I just can't help but compare myself to the contestants on this show!Ugh!
response: Don't watch that show. It's a game show. It's a show of extremes done under extreme conditions with lots and lots of behind the scenes help including doctors and nutritionists and time spent focusing solely on weightloss. It's not Real Life.
I just wanted to vent that. It's been bugging me for a while.
Phew long post. Thanks for reading.
hbuchwald Good for you for recognizing you had a choice with the cake, even if it was after the fact, in that you didn't need to eat it all. I think that's great progress. I have a really hard time throwing food away. It's great that you connected the cake with the act of throwing food away and that you see the challenge there for you. And I am glad you thoroughly enjoyed your special treat.
coastalsue
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I think the ultimate goal of Beck is to master implusve eating. Prehaps a set time for the snack, a set amount of options of what to have for a snack-I think Beck's goal is for us to stop mindless/implusive eating-you are staying within the cal count and recording it. Beck wants us to learn to stop eating implusively...
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You're right. It's this very thing that bugs me when I eat off my written plan even though my WW plan says it's okay. It's the
behaviour that's the problem. I like the idea of setting options for snacks. That's good. Maybe I'll also write down a certain set amount of points I reserve for that day's extra food if I truly am hungry. Every time I don't follow my written plan I feel like I am reinforcing my old way of eating, of "Eat first. Justify later". The old "better to ask forgiveness than permission" mode of living. I have to break that pattern.
And I must say I felt a pang when I read you were swimming outside getting a tan. The thought of anyone swimming outside didn't even cross my mind here in the snowy Northland. Oh big sigh. What I wouldn't give to be somewhere where I could swim outside right now too! Do enjoy the water outside for me too.
BillBlueEyes Wow you really encounter a lot of out of the home food! You have a lot of experience about facing unexpected food methinks. Thanks for the reminder of the Believe It response card. I think I do need a shot of that right now. And I feel your belief in me that I will indeed "wrestle this to the ground", like some giant grizzly bear, made me laugh. You know I will
mezmerize Thank you so much for your take on WW and Beck. I actually forgot that Beck is NOT a diet program. You are so right that it is meant to support the diet you choose to follow. And yes, she isn't telling you anything about that plan or how it works.
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I don’t feel guilty for doing something that is working for me.
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Thank you again. It is working for me and I am using both plans. Why am I in a knot?? Methinks I need the Believe It card big time.
gahundy Sitting down to eat was really eye-opening for me and continues to be something I am very aware of daily. I could not believe how good I was at shoving something so fast into my mouth as I was walking to the living room from the kitchen for example. A few nights ago I did this with a banana. Three bites gone. Wow. For me to sit down makes me slow down automatically and focus. I still fight it but I do do it. Amazing how such a small act is such a big deal. All the best to you today!
Have a great day.