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SURRENDER21's Photo SURRENDER21 SparkPoints: (6,095)
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10/11/12 1:49 P

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I have been reading these posts, very helpful.

Binging for me has been habit learned and reinforced over years and years. I think it will be a long process to retrain my mind not to think that way. Reading posts like this helps the retraining.

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MKATE88's Photo MKATE88 Posts: 1,174
10/2/12 9:14 P

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thanks so much! This is much better than the usual method of ignoring my bingeing. These are great ideas to confront and change my habits. thank you thank you thank you

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MARPARMC SparkPoints: (0)
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6/25/12 8:44 A

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i make a meal plan everyday and call it in to my sponsor at 8 am. sure helps keep me accountable. also love the idea of watching for pre binging behavior. if i can stay out of my mind, i dont overeat. thanks

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JOL1KEY2BOL3's Photo JOL1KEY2BOL3 Posts: 17,745
6/14/12 10:49 A

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I'm still reading the June 3 post everyday, plus all your additions! Great stuff!

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NDTEACHER1's Photo NDTEACHER1 Posts: 2,622
6/6/12 10:43 P

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If I plan out my meals and have a general idea of calories I'll consume plus make sure I have foods I like and that have the capacity to make me feel full, then I can avoid binges.

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LDMCNIEL's Photo LDMCNIEL Posts: 168
6/6/12 11:55 A

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I seem to binge when I get tired and/or bored. I have been trying to just get up and go to bed at night when I feel the urge to binge.

EST Zone. Love yourself first, and others will soon follow.


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BROADBRUSH's Photo BROADBRUSH Posts: 1,806
6/4/12 11:32 A

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'nothing is every good enough' - should be - ' everything is worthwhile trying and improving'
'i can't have ---' should be 'i can have but do i want to?" if the answer truly is yes - go for it - if the end results are less than stellar - you have your answer for the next time.

'it may be my last chance to --- ' should be - 'it is not leaving the planet - maybe next time'.

and don't purposely buy clothes that will never fit your body type - cause you wish you were 6ft tall and look like Tyra Banks. be realistic - and accept your body type.
disconnect from all those things and persons around you that pull you down all the time. they are toxic to your well being, your plans, your weight loss and self esteem.

laughing is one of the best medicines you can take - on a daily basis - find some one that shares that philosophy and some thing that gives you lots of pleasure -

when heading to the binge station (kitchen - cupboards - fridge etc) make a purposeful detour to the bathroom -take a shower, or the bedroom - pick up a book - or the phone- call a friend - plan to meet for coffee ONLY -
have lots of ice water in the fridge - with a fresh lemon squeeze - and drink it with a long straw.
be determined to stay on track - don't keep things in the house you know are tempting and cause trouble.
BB




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BECKAFANO's Photo BECKAFANO SparkPoints: (26,104)
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6/4/12 9:56 A

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Here is a blog I wrote a while ago called 12 conversations I have with myself regularly. It is 12 thoughts I often have and how I can counteract them.

http://www.sparkpeople.com/mypage_public
_journal_individual.asp?blog_id=4426537

Never mistake failure as final

Deciding what you want your life to be like is not hard. Deciding what you are willing to do and give up to get it, is the hard part.

I will do what I need to do in order to do what I want to do.

What you do and say is a reflection of who you are, so decide who you want to be and do it.

Rebecka


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SABRINALONDON21's Photo SABRINALONDON21 Posts: 586
6/4/12 3:14 A

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Irrational thought : When did I learn to binge to overcome my problems, worries, etc? It has only been a week binge free. When will the next episode arrive?

***This type of thinking, makes me obsessive and eventually I crack***

Rational Thought: I can plan techniques in advance to overcome a bingeing episode and stop worrying about when will it happen.

" Live as if you were to die tomorrow and learn as if you were to live forever"
"Transform Yourself. Yourself"
"The strongest lever of all is will"






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OOLALA53's Photo OOLALA53 Posts: 14,918
6/4/12 1:32 A

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Thank you, ladies! If you are participating in the June challenge, be sure to go back to the long June 3 post to read all the originals. Let's keep this thread to just these kinds of posts and have discussions on other threads.

I'll add one that came up today.

Irrational thought: I need to eat something good while I do this unpleasant task. Rational thought: it might be pleasant to do that, but it is not actually necessary. I can do unpleasant tasks without food, and I will feel better afterwards. In fact, most tasks are fine to do if I just concentrate on doing them and only them.

To be part of the challenge, it is not necessary to add new thoughts, but just to review the originals. Of course, you can review any following posts you like. emoticon

Six years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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JOL1KEY2BOL3's Photo JOL1KEY2BOL3 Posts: 17,745
6/4/12 12:52 A

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Negative thought: I'm hungry and can't wait until an appropriate time to eat. (Usually this is simply a response to salivation for something that pops into my head or if I'm bored or any other stimulus.)

Reality Check Thought: If I am really hungry, I should be willing to eat something I hate (or dislike) to sustain me until a real meal. (problem with this is that I had to think of something I don't eat and enjoy. I could not think of a single food I dislike enough to fit this category!!!!.... so now I'm saying I can always eat anytime I want, but it has to be the dry dog kibble -- and yes, I did research and it would not be bad for me!!!!)

My new thought: I will not eat anything else until it is an appropriate time to eat, but I can have as much dog kibble as I want!! ....that means I must be hungry!

FYI --- I have not yet succumbed to eating the dog kibble... emoticon emoticon


....I'm not sure I'm really taking myself seriously on this emoticon ... but it is a good gauge of what true hunger is...

Edited by: JOL1KEY2BOL3 at: 6/4/2012 (00:53)
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NDTEACHER1's Photo NDTEACHER1 Posts: 2,622
6/4/12 12:01 A

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When I get over-hungry it makes me do foolish things so I need to make sure I eat enough to fill me up and on a fairly consistent schedule.

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DEEO12's Photo DEEO12 SparkPoints: (28,565)
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6/3/12 5:45 P

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Try not to worry about when the next binge and when it will arrive. But know that it can happen and be ready to know how you will stomp on it right away. Have some ideas for what you will do if a binge pops up. Maybe try to also understand what brought it on? Boredom, stress etc

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Fat I Am Going To Burn You I Promise♥��.�*�) ♥��.�*�) ♥��.�*�)
EDT ♥��.�*�) ♥��.�*�) ♥��.�*�)


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SABRINALONDON21's Photo SABRINALONDON21 Posts: 586
6/3/12 5:36 P

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When did I learn to binge to overcome my problems, worries, etc? It has only been a week binge free. When will the next episode arrive?

" Live as if you were to die tomorrow and learn as if you were to live forever"
"Transform Yourself. Yourself"
"The strongest lever of all is will"






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JACQUIEANN1's Photo JACQUIEANN1 SparkPoints: (0)
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6/3/12 5:29 P

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if people knew i binged they would hate me

it would not make any difference to how the world sees me emoticon



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KICKINGIT@56's Photo KICKINGIT@56 Posts: 3,228
6/3/12 4:39 P

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Negative thought: "If I don't finish these leftovers today, I'll have to throw them out"

Positive thought: "Having leftovers is no reason to stuff myself"

"A candle loses none of its light or warmth by lighting another candle" Anonymous

Go share your light with someone who needs it.


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RANJINI4's Photo RANJINI4 Posts: 3,699
6/3/12 3:50 P

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I loved the thoughts that were posted.My contribution.:
1} I need to empty the plate -can't stand waste-
I am not a trash can.
2)Exercise can counteract bingeing.
food in is just as important as the exercise.

Indian standard Time!Now 54 yrs old.Had a Sleeve Gastrectomy and like most of us who have had this survey-it is a welcome surgery and ,howeer a radical lifestyle change-in diet,exercise,evrything.Weight is down by 20 kilos.That is a whole new me but I need to lose a couple of 5 more kilose hopefully due to newly diagnosed psoriatic arthritis.Well here's to all of us ,everybody!I am on a new challenge that
involves decorating the using SPARKPAGE DECORATING & VOTING CONTEST thread as shown.by


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DEEO12's Photo DEEO12 SparkPoints: (28,565)
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6/3/12 3:27 P

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I can binge! I have been faithful in eating healthy and exercising all week. Today is a lazy day so it is ok?!
I want to stop binge eating so why would i want to force an episode on? Lazy days can be just that, a book or a good movie with a cup of tea, coffee or a bottle of water!

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Fat I Am Going To Burn You I Promise♥��.�*�) ♥��.�*�) ♥��.�*�)
EDT ♥��.�*�) ♥��.�*�) ♥��.�*�)


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OOLALA53's Photo OOLALA53 Posts: 14,918
6/3/12 2:24 P

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Please add only thoughts related to bingeing in general and not on particular personal tactics. Thanks!

Six years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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TONEDTORI's Photo TONEDTORI Posts: 482
6/3/12 1:02 P

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I'm reprinting the original post with the thoughts because I'm afraid it's getting lost and is so useful. If you haven't re-read them lately, please do!

must clean my plate because its sinful to waste food.
I can leave food on my plate, save it or throw it away.
If I've had enough to eat more food inside me is a waste.

2. If I don't eat all my food now I can't eat it later.
There is an abundance of food, accessible to me whenever I am hungry.

3. I can't move forward in my life until I'm at my "perfect" weight.
I need to always move forward in my life regardless of my weight.

4. I am being punished for my sins through my binge eating disorder and if it comes back I must've done something sinful and am paying the price through my binge eating.
My binging has nothing to do with my perceived sins. It is about my emotional eating and my avoidance of feelings. I always have the power to stop or prevent it.

5. Eating fast means I don't have to think about the food I'm eating or its affect on me.
Eating fast serves no purpose other than to make eating less pleasurable and make me eat more.

6. I love my body shape especially when I'm thin.
My body shape is inherently the same whether I am thin or a little heavier. I have a beautiful body shape!!

7. If I give into a craving it means I'm going to binge after.
Giving into cravings when I am truly physically hungry does not cause me to binge.

8. Sometimes I feel I can eat forever and still feel empty.
The emptiness inside me is emotional and can't be filled up with food, it needs to be filled in other ways.

9. Sweet foods make me want to eat more and sometimes binge after.
Avoiding my feelings with sweet foods cause me to binge.

10. Food is a reward for working hard.
Food is never a reward, it's for satisfying biological hunger and for pleasure.

11. I need to control myself around food, particularly peanut butter and sweets.
I can be comfortable with food without being so controlling.

12. Sometimes I wish I didn't have to eat and never felt hungry.
Eating is a pleasure and I usually enjoy it.

13. I can't let myself feel hungry or I'll overeat.
I trust my body to signal to me it is full and I trust myself to stop eating.

14. Being around too much food and having too many choices makes me anxious.
I feel comfortable around food and most times make the best choice.

15. Feeling good or bad about myself kind of depends on my weight and eating patterns.
I almost always feel good about myself regardless of my weight.

16. I'd rather eat alone.
I enjoy eating with people or alone.

17. Only when I'm thin do I deserve to have the most fun.
I deserve to have fun and enjoy life at any weight.

18. I have more confidence when I'm thin.
I am confident at any size. It is internal.

19. My "dream" guy will like me better as will other guys if I am thinner.
Guys like me just the way I am.

20. I should weigh what the charts say.
Eating normally and feeling good in my body is more important than weighing what the charts say.

21. Weighing myself can either ruin or make my day.
The scale shows a mathematical number. I have a choice whether it affects me profoundly or not. And I also have a choice to do something about that number.

22. When I'm focusing on getting to my perfect weight through diet and exercise I don't have to think about my other life choices. Nothing else seems to matter.
By focusing exclusively on controlling my body, I'm missing a chance to deal with other areas of my life that need attention.

23. When I'm focusing on binging and how miserable I am because of it I don't have to think about my other life choices. Nothing else seems to matter.
By focusing exclusively on binging I'm missing a chance to deal with my feelings about other areas of my life that need attention.

24. Young women like myself should be fit and eat proper, healthy meals.
There are no shoulds, everyone is different and no one is perfect.

25. If I don't worry about my weight constantly, I'll gain it.
Worrying does nothing to my weight. It certainly doesn't help me lose weight.

26. I'll never be a completely normal eater.
I am working really hard and will be a normal eater.

27. I'll always have to watch what I eat and exercise to maintain a healthy weight and feel good.
It's not about "watching," its about making the best choices for my overall well being.

28. I frequently eat way past being full.
I eat until I am satisfied.

29. I feel like I always have to CONTROL my eating to maintain my weight.
I can slowly begin to trust my body to tell me what it needs and how much.

30. If I can't be successful at weight loss, how can I expect to be successful elsewhere in my life?
I am successful in many areas in my life. They are not synonmous.

31. I am just not comfortable in my skin unless I'm at my perfect weight.
I am comfortable in my own skin at all times and love myself unconditionally.

32. If I overeat at one meal or one day or eat something I usually don't eat, that means the day, week, and everything is ruined. It's all down hill from there.
One meal or one day of "unhealthy" eating has little or no affect on weight, its normal. It's what happens over days or weeks and months that makes a difference in weight, either positive or negative.

33. I always feel uncomfortable and anxious around food especially when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners.
I feel comfortable and relaxed when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners.

34. I always overeat when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners.
I eat until I am satisfied when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners.

35. lf I eat too much in front of people they will think I'm a disgusting pig.
People are not paying attention to how much I eat. And even if they are, I should just worry about me and eat until I am satisfied.

36. I feel nervous and anxious and can't concentrate on conversation when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners.
I feel at ease and in the moment when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners. I can choose to converse while eating or remain silent, its my choice.

37. When I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners I will overeat so much especially on desserts which will make me gain so much weight and Ill have to diet and exercise all week to make up for it.
When I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners I eat just the right amount my body needs. If I happen to have an extra of something I don't beat myself up for it, I bounce back effectively.

38. If I don't eat "enough" when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners I'll feel deprived.
I eat enough to feel satisfied and feel good. If I eat too much I'll be depriving myself of maintaining my perfect weight and a healthy state of mind.

39. There is only fattening foods at these social events and I'll be forced to eat them.
I always have a choice in deciding what to eat. With a little bit of thought I can find healthy foods I feel comfortable eating. And nothing is "bad" for you unless you eat too much of it. A smaller portion is just fine!

40. I can't control myself at buffets.
I have complete control over my food choices at buffets.

41. I feel anxious and really nervous eating with my family when my sister is over.
I feel comfortable and secure eating with my family when my sister is over.

42. I don't deserve to go on vacation until I lose weight.
I deserve to go on vacation at any weight.

43. I don't deserve to fall in love or be loved until I reach my perfect weight.
I deserve to love and be loved at any weight!

44. I don't deserve to wear my new underwear when I've overeaten.
I deserve to wear my prettiest underwear at all times.

45. I should wear my old clothes until I lose weight.
I can wear my new clothes and any clothes I desire at any weight.

46. I'll be a better daughter, aunt, sister, girlfriend and friend when I lose weight.
I am a great and supportive daughter, aunt, sister, girlfriend and friend!!

47. I can't start a new job until I lose weight.
I can start a new job at my current weight and at any weight.

48. I don't like making the green drink. I want something quick to eat.
I will make my green drink for the family & I, in the morning or when all is callm, and I can save some for later when I want a quick snack. I really feel better when I drink it. You are worth the time & effort!

I Pledge to forgive myself for the past & keep going no matter how many times I fall. I have the strength and self discipline. I will give my challenges to the Lord. I WILL HAVE A FRESH START EVERY DAY!!


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OOLALA53's Photo OOLALA53 Posts: 14,918
5/31/12 2:51 P

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The list has been reprinted above. If you add new ones, please leave them separately from the list. Periodically, I'll put in the date of the post of the list so that when it gets moved down, we'll be able to go to the date more easily. If we get a lot of action here, I'll post it in a blog and include the link in my posts.

Edited by: OOLALA53 at: 6/3/2012 (14:19)
Six years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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BECKAFANO's Photo BECKAFANO SparkPoints: (26,104)
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5/31/12 10:01 A

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Thank you so much for being understanding and encouraging. It really means a lot to me. I doubt myself so much sometimes that I often convince myself out of things that are actually good for me. Hearing encouragement and understanding from others helps give me confidence in myself. Thanks again.

Never mistake failure as final

Deciding what you want your life to be like is not hard. Deciding what you are willing to do and give up to get it, is the hard part.

I will do what I need to do in order to do what I want to do.

What you do and say is a reflection of who you are, so decide who you want to be and do it.

Rebecka


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OOLALA53's Photo OOLALA53 Posts: 14,918
5/30/12 10:59 P

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One guy I used to know claimed that he spent a few years just paying attention when he ate, even choosing to overeat, and completely refusing to feel any guilt over it. His weight fluctuated a lot but on a downward trend and over a couple of years, he lost 60 lbs. to end up quite slim. Did not look like he could have ever been heavy.

Not recommending it as it isn't easy. There is more than one way to do it.

Six years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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5/30/12 2:10 P

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I guess I've started doing this without even realizing it. I told a friend the other day that even though I've been eating emotionally lately, at least this time I was aware of it and conscious of my decisions. Part of me is angry for failing, but part of me is proud that I was able to stay 'conscious' during each 'binge.'

Never mistake failure as final

Deciding what you want your life to be like is not hard. Deciding what you are willing to do and give up to get it, is the hard part.

I will do what I need to do in order to do what I want to do.

What you do and say is a reflection of who you are, so decide who you want to be and do it.

Rebecka


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PEACEFORLAURA's Photo PEACEFORLAURA Posts: 55
5/30/12 12:13 A

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im going to love this challenge
thanks so much, . I will post each day.

Laura
we can do it

our opinion of ourselfs is truly what matters. and we can give ourselfs all the approvel
we want and need.

Melody Beattie



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OOLALA53's Photo OOLALA53 Posts: 14,918
5/29/12 8:59 P

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Most humans actually lean toward the negative. That's why cognitive behavior therapists spend so much time helping people examine their natural thoughts and come up with rational thoughts to counter them. It's human!

Six years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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BECKAFANO's Photo BECKAFANO SparkPoints: (26,104)
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5/29/12 5:14 P

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I love this. It's great. I too have a hard time believing positive things, but take negative things as truth instantly. I love the saying 'Positive thoughts create positive habits.'

Never mistake failure as final

Deciding what you want your life to be like is not hard. Deciding what you are willing to do and give up to get it, is the hard part.

I will do what I need to do in order to do what I want to do.

What you do and say is a reflection of who you are, so decide who you want to be and do it.

Rebecka


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CRYSTALKNIGHT2's Photo CRYSTALKNIGHT2 Posts: 1,277
5/29/12 12:07 P

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These are really great ideas. I'll definitely check back on them when I start having a hard time. Thanks!

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5/29/12 5:29 A

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I am always struggling with what to say. I have a lot of issues with slowing down, but I thought that it was just habit. I am always having an eisier time with negative thoughts than possitive ones.

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5/29/12 5:29 A

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Thank you for these ideas!

EST Zone. Love yourself first, and others will soon follow.


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5/29/12 4:40 A

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emoticon thanks ... i am away for the first week in June and not going to have internet access... (family visit) How ever... i am printing off your list as i type and i will take it with me... i was so worried about going away and not having support and this is like taking a small part of spark with me.

DSJB9999's Photo DSJB9999 Posts: 6,576
5/29/12 2:19 A

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emoticon , I will try to focus on these ideas!

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
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5/25/12 5:47 P

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Awesome post!

♥��.�*�) ♥��.�*�) ♥��.�*�)

Fat I Am Going To Burn You I Promise♥��.�*�) ♥��.�*�) ♥��.�*�)
EDT ♥��.�*�) ♥��.�*�) ♥��.�*�)


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5/25/12 7:01 A

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You are on the right track awesomekaty!
I should get easier! emoticon emoticon

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Thank you so much for posting this! Just last night, after a very stressful day and looking towards a very stressful tomorrow, I broke my binge free streak without a second thought, gobbling up whatever was in sight and giving myself a stomach ache that continued until the morning. But today I am back and willing to keep going, something that is new for me after a big screw up (I just can't see myself going without SP for that long). I think the next time I want to binge I could just reread this list and calmly recognize why it is I want to eat and why it is I shouldn't.

Not binging is difficult, but thank you for making it a little bit easier

You sort of start thinking anythings possible if youve got enough nerve.

- Ginny Weasley (HP-OP)


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5/22/12 11:34 A

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Where do these thoughts come from? They are our beliefs. One way to change your thoughts, change your beliefs. A first step for change is to be aware of what we believe.
For medical reasons I need to weight myself everyday. I use to let the number on a scale define my day.
Now I realize the number is just a message. If the number goes up and I have been eating healthy, the message is I am retaining extra water. Be patient.
If the number goes up and I have been eating what and when I want, then the message is I am eating too many calories. Solution: Decide if I want to get back to eating healthy or keep the status quo. It is my choice and why get upset over something that I chose. Once I realized this, I was able to reframe my thoughts and now use the number on the scale as a friend reminding me of my choice.


Edited by: KAYSEA6 at: 5/22/2012 (12:05)
Happiness is remembering what I really want.
Laughter is the best medicine. The best things in life are free.

Learn to say 'no' to the good so you can say 'yes' to the best.

Dream with no action = wishful thinking
Action with no plan = chaos
Dream + action + persistence = success

The ego tells me you can't do it. The spirit tells me I can.

Each time I say "no" to impulse eating, I will visualize fat melting off my body.


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5/22/12 7:18 A

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Sounds good!

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OOLALA53's Photo OOLALA53 Posts: 14,918
5/21/12 8:01 P

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Where so we come up with what stuff? You mean the stuff that defends our habit of overeating? It's your brain! Yes, your brain will produce the thoughts that will get you to pick up the food and reinforce the urges. It is a neurochemical pattern, as are ALL habits. However, we can interrupt the pattern and rewire the brain for most behaviors. Modern scientists call it neuroplasticity. It's what learning is!

I keep forgetting to read this thread. I need to put it on a daily to-do list for June, I think. Maybe I should make it a challenge for the team? emoticon

Six years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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5/21/12 3:44 P

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This reminds us that what we tell ourselves is so important!

Where do we come up with this stuff anyways? emoticon

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W_INDY's Photo W_INDY Posts: 63
5/17/12 10:46 P

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I love that article! Thank you for posting it! I will be back to read it often.
I am also loving the Beck Diet Solution book and workbook.
I am on Day 4 of the 6 week plan, and it is already helping me so much!
Not beating myself up over a mistake is one of the first things I am learning.
I will gather the information and plan how to do better next time instead.

~Windy~
Finish each day and be done with it. You have done what you could; some blunders and absurdities have crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.
Ralph Waldo Emerson



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5/9/12 6:05 P

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After comforting myself with food I feel worse. emoticon emoticon
When I overeat, I give up. emoticon
I confuse emotional hunger with physical hunger. emoticon

1. I now comfort myself by meditating or asking for a hug.
2. I now eat with awareness and notice when I am satisfied. If I overeat, I will learn a lesson and move on.
3. I eat 4 small meals so I never experience real hunger. Solution: don't skip a meal.

Happiness is remembering what I really want.
Laughter is the best medicine. The best things in life are free.

Learn to say 'no' to the good so you can say 'yes' to the best.

Dream with no action = wishful thinking
Action with no plan = chaos
Dream + action + persistence = success

The ego tells me you can't do it. The spirit tells me I can.

Each time I say "no" to impulse eating, I will visualize fat melting off my body.


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THELASTDOOVER's Photo THELASTDOOVER Posts: 182
2/12/12 11:48 P

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I love this post! It's a good reminder to put things in perspective and enjoy your life today. Life doesn't start at goal weight. emoticon

Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.
Mark Victor Hansen


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KICKINGIT@56's Photo KICKINGIT@56 Posts: 3,228
10/22/11 5:24 P

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Thanks for posting this. The battle begins and is won or lost in our minds.

"A candle loses none of its light or warmth by lighting another candle" Anonymous

Go share your light with someone who needs it.


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OOLALA53's Photo OOLALA53 Posts: 14,918
10/18/11 11:26 P

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I was browsing threads. I thought I'd bump this up. Worth reviewing a few times a month, if not more often. emoticon

Six years of maintaining a 20% weightloss and counting.
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats.
8 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


3,632 Days since:  I began the NO S lifestyle
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7/29/11 12:25 P

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Thanks for sharing!
I will keep it in mind & reread it!

Terri (Edt)


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3/30/11 12:06 P

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This is great! Thanks for posting!!!

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10/18/10 1:40 P

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Thank you for sharing this great post.

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10/14/10 12:30 A

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Good work, I would like to hear what happens now!


"Trust God and buy broccoli."

Author Unknown



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9/18/10 9:01 P

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emoticon emoticon

What you see depends on what you're looking for. Source Unknown

What lies behind us and what lies before us are tiny matters compared to what lies within us.Ralph Waldo Emerson
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5/17/10 2:38 A

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emoticon

If the first thing you do each morning is to eat a live frog, you can go through the day with the satisfaction of knowing that that is probably the worst thing that is going to happen to you all day long....Mark Twain

Your "frog" is your BIGGEST, most important task, the one you are most likely to procrastinate on if you don't do something about it.


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emoticon

RESOLVE rather than REGRET!

Good, Better, Best. Never let it rest. Until your Good is Better and your Better is Best!


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BARB3284's Photo BARB3284 Posts: 182
4/20/10 10:36 A

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This is SO helpful, thanks!

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PAMTALK's Photo PAMTALK Posts: 23
4/18/10 11:39 A

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Thank you for that post. It is very inspiring...

Pam
I think I can, I think I can
I know I can, I know I can

�Nobody can go back and start a new beginning, but anyone can start today and make a new ending.� www.sparkpeople.com/assets/quote_ima
ges/quote_108.jpg


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4/16/10 1:00 A

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Thanks for posting this. Its a good reminder to have a positive attitude at all times.

'On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow. .'


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DSJB9999's Photo DSJB9999 Posts: 6,576
4/15/10 2:54 A

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Wow, this is fantastic, thanks for posting it all! Donna x
emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
LADYBLAQMARE's Photo LADYBLAQMARE Posts: 7
4/14/10 9:14 P

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n

Edited by: LADYBLAQMARE at: 4/14/2010 (21:18)
"It takes courage to grow up and turn out to be who you really are." - e.e. cummings


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I too have been struck and captivated by the awesomeness of the book "Shrink Yourself". I totally know what you mean when you say you feel lighter & more free - I have been going through the same.

I believe (dare I say it) that this is the breakthrough I've been in search of for a long time that is showing me how to to heal my emotional self and my relationship with food.

Thanks so much for sharing this.. Please know there are others who share in your victorious feelings!

"It takes courage to grow up and turn out to be who you really are." - e.e. cummings


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4/14/10 8:59 P

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Hi there!
This was a really powerful post and I read every word of it! Don't ever give up, and thank you!
Ta, Reggie

November 2011


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The following was an entry on the Shrink Yourself community board. I wanted to copy it so that perhaps others can get something out of it as well. I share so many of these beliefs and they truly are unhealthy--the reframed thoughts make me feel freer and happier.


Changing Thoughts leads to Changing Behaviors

----------------------------
--------------------------
--------------------------
Hi everyone! One thing I am working on which has helped me TREMENDOUSLY is to look at my existing ingrained beliefs about my weight, body and eating and how I must change them in order to become a normal eater. I never realized how damaging my beliefs were. It makes me sad to read some of them but I am working on internalizing my new beliefs. I think it might help some of you to do the same. Here is my list of beliefs along with my reframed beliefs:

1. I must clean my plate because its sinful to waste food.
I can leave food on my plate, save it or throw it away.
If I've had enough to eat more food inside me is a waste.

2. If I don't eat all my food now I can't eat it later.
There is an abundance of food, accessible to me whenever I am hungry.

3. I can't move forward in my life until I'm at my "perfect" weight.
I need to always move forward in my life regardless of my weight.

4. I am being punished for my sins through my binge eating disorder and if it comes back I must've done something sinful and am paying the price through my binge eating.
My binging has nothing to do with my perceived sins. It is about my emotional eating and my avoidance of feelings. I always have the power to stop or prevent it.

5. Eating fast means I don't have to think about the food I'm eating or its affect on me.
Eating fast serves no purpose other than to make eating less pleasurable and make me eat more.

6. I love my body shape especially when I'm thin.
My body shape is inherently the same whether I am thin or a little heavier. I have a beautiful body shape!!

7. If I give into a craving it means I'm going to binge after.
Giving into cravings when I am truly physically hungry does not cause me to binge.

8. Sometimes I feel I can eat forever and still feel empty.
The emptiness inside me is emotional and can't be filled up with food, it needs to be filled in other ways.

9. Sweet foods make me want to eat more and sometimes binge after.
Avoiding my feelings with sweet foods cause me to binge.

10. Food is a reward for working hard.
Food is never a reward, it's for satisfying biological hunger and for pleasure.

11. I need to control myself around food, particularly peanut butter and sweets.
I can be comfortable with food without being so controlling.

12. Sometimes I wish I didn't have to eat and never felt hungry.
Eating is a pleasure and I usually enjoy it.

13. I can't let myself feel hungry or I'll overeat.
I trust my body to signal to me it is full and I trust myself to stop eating.

14. Being around too much food and having too many choices makes me anxious.
I feel comfortable around food and most times make the best choice.

15. Feeling good or bad about myself kind of depends on my weight and eating patterns.
I almost always feel good about myself regardless of my weight.

16. I'd rather eat alone.
I enjoy eating with people or alone.

17. Only when I'm thin do I deserve to have the most fun.
I deserve to have fun and enjoy life at any weight.

18. I have more confidence when I'm thin.
I am confident at any size. It is internal.

19. My "dream" guy will like me better as will other guys if I am thinner.
Guys like me just the way I am.

20. I should weigh what the charts say.
Eating normally and feeling good in my body is more important than weighing what the charts say.

21. Weighing myself can either ruin or make my day.
The scale shows a mathematical number. I have a choice whether it affects me profoundly or not. And I also have a choice to do something about that number.

22. When I'm focusing on getting to my perfect weight through diet and exercise I don't have to think about my other life choices. Nothing else seems to matter.
By focusing exclusively on controlling my body, I'm missing a chance to deal with other areas of my life that need attention.

23. When I'm focusing on binging and how miserable I am because of it I don't have to think about my other life choices. Nothing else seems to matter.
By focusing exclusively on binging I'm missing a chance to deal with my feelings about other areas of my life that need attention.

24. Young women like myself should be fit and eat proper, healthy meals.
There are no shoulds, everyone is different and no one is perfect.

25. If I don't worry about my weight constantly, I'll gain it.
Worrying does nothing to my weight. It certainly doesn't help me lose weight.

26. I'll never be a completely normal eater.
I am working really hard and will be a normal eater.

27. I'll always have to watch what I eat and exercise to maintain a healthy weight and feel good.
It's not about "watching," its about making the best choices for my overall well being.

28. I frequently eat way past being full.
I eat until I am satisfied.

29. I feel like I always have to CONTROL my eating to maintain my weight.
I can slowly begin to trust my body to tell me what it needs and how much.

30. If I can't be successful at weight loss, how can I expect to be successful elsewhere in my life?
I am successful in many areas in my life. They are not synonmous.

31. I am just not comfortable in my skin unless I'm at my perfect weight.
I am comfortable in my own skin at all times and love myself unconditionally.

32. If I overeat at one meal or one day or eat something I usually don't eat, that means the day, week, and everything is ruined. It's all down hill from there.
One meal or one day of "unhealthy" eating has little or no affect on weight, its normal. It's what happens over days or weeks and months that makes a difference in weight, either positive or negative.

33. I always feel uncomfortable and anxious around food especially when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners.
I feel comfortable and relaxed when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners.

34. I always overeat when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners.
I eat until I am satisfied when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners.

35. lf I eat too much in front of people they will think I'm a disgusting pig.
People are not paying attention to how much I eat. And even if they are, I should just worry about me and eat until I am satisfied.

36. I feel nervous and anxious and can't concentrate on conversation when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners.
I feel at ease and in the moment when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners. I can choose to converse while eating or remain silent, its my choice.

37. When I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners I will overeat so much especially on desserts which will make me gain so much weight and Ill have to diet and exercise all week to make up for it.
When I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners I eat just the right amount my body needs. If I happen to have an extra of something I don't beat myself up for it, I bounce back effectively.

38. If I don't eat "enough" when I'm out to dinner with friends, in social gatherings involving food, at parties or large family dinners I'll feel deprived.
I eat enough to feel satisfied and feel good. If I eat too much I'll be depriving myself of maintaining my perfect weight and a healthy state of mind.

39. There is only fattening foods at these social events and I'll be forced to eat them.
I always have a choice in deciding what to eat. With a little bit of thought I can find healthy foods I feel comfortable eating. And nothing is "bad" for you unless you eat too much of it. A smaller portion is just fine!

40. I can't control myself at buffets.
I have complete control over my food choices at buffets.

41. I feel anxious and really nervous eating with my family when my sister is over.
I feel comfortable and secure eating with my family when my sister is over.

42. I don't deserve to go on vacation until I lose weight.
I deserve to go on vacation at any weight.

43. I don't deserve to fall in love or be loved until I reach my perfect weight.
I deserve to love and be loved at any weight!

44. I don't deserve to wear my new underwear when I've overeaten.
I deserve to wear my prettiest underwear at all times.

45. I should wear my old clothes until I lose weight.
I can wear my new clothes and any clothes I desire at any weight.

46. I'll be a better daughter, aunt, sister, girlfriend and friend when I lose weight.
I am a great and supportive daughter, aunt, sister, girlfriend and friend!!

47. I can't start a new job until I lose weight.
I can start a new job at my current weight and at any weight.

I lost 70+lbs...and now the hard part, maintaining!


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