Irrational Beliefs and Challenges #5 of 13

Irrational Belief #5: By going off my food plan, it proves I can’t stick to it.

Challenges:

• If I go off my food plan it proves nothing more than I choose not to stick to it at that time.
• I can now freely choose to go back to it at any time even though it may be difficult.
• Variations are normal; I have the ability to go back at any time, including today.
  

Behavior: Identify and log the triggers that led to the lapse. Log behaviors following a lapse that support resuming your food plan. Identify other situations where you failed multiple times but then eventually succeeded

Irrational Beliefs and Challenges #4 of 13

Irrational Belief #4: If I eat at all I am a failure.

Challenges:

• If I eat too much it means nothing other than I temporarily failed at managing my food.
• I can choose to refocus and ultimately succeed.
• But even if I never eat properly, I am still an acceptable human being.
• Failures or success are not inherent qualities of human beings.
  

Behaviors: Identify and log the triggers that led to the lapse. Log behaviors following a lapse that support resuming your food plan. Identify other situations where you failed multiple times but then eventually succeeded.

Irrational Beliefs and Challenges #3 of 13

Irrational Belief #3: I am worthless because I am overweight.

Challenges:

• Although I prefer to have less body fat, I am not worthless because of my size.
• I am as worthwhile as the next person.
• Self-worth is not defined by looks or amount of body fat.
• There are other important things that demonstrate my strengths.
• Self-worth is developed from within, and not by approval from others.
  

Behavior: Practice positive self-talk. Engage in activities and behaviors that you feel good about that help increase self-esteem, such as calling a friend, attending church, doing a hobby, etc.

Irrational Beliefs and Challenges #2 of 13

Irrational Belief #2: I must adhere to my food plan perfectly. Any lapses are catastrophes and mean I may as well give up managing my food.


Challenges:

• I don’t want to lapse. But if I do, it does not mean that my food plan is a total failure.


• I don’t have to be perfect in order to resume my efforts.


• If I tell myself I prefer not to lapse, it will be easier for me to resume my efforts.


• Lapses are normal and they happen to everyone.


• Lapses don’t make me a failure.

Behavior: Identify and log the triggers that led to the lapse. Keep a log of what you did after a lapse to resume your food plan.

I'm OFF for Memorial Day Holiday

Please take a moment to pray for all those who have died defending our freedom. No matter what country you are from, people have died for you. Please take time to honor their memory and their ultimate sacrifice.

Pray too for all those who are currently in harm's way.

God Bless America.

Weight Management: Irrational Beliefs and Challenges #1 of 13

Irrational Belief #1: I must have my food when it is right there and I want it.

Challenges:

• There is no reason why I must have this food right now.
• I don’t need it.
• I can stand the discomfort temporarily.
• When I think of the situation as something I prefer to do, instead of something I must do, I still may not like it, but it’s easier to tolerate.
  

Behaviors: Substitute drinking water for food; make healthy snacks more available than unhealthy snacks.

Let's Get Started!

OK, let's start off with a popular but often difficult topic....weight. EVERYONE struggles with weight at some time in their life. Whether it is just a few pounds or several hundreds, people have weight issues.

It happens.

What tends to sabotage us is how we think about food, our diets, and our ability to lose. We are always talking to ourselves in some way. Try this: sit quietly for a while with your eyes closed. Then, for the next 30 seconds, try not to talk to yourself in your head. OK? GO!

So what happened? If you are like 99.9% of folks, you thought things like "I'm not talking to myself. Oh, crap! I'm thinking to myself! Stop it! Ok, starting NOW, I'm not talking to myself....wow, this is easy not talking to myself. Oh, CRAP!"

The point is we can't NOT talk to ourselves (my English-teacher brother would have a fit with my double negative there). We are ALWAYS talking to ourselves...basically, that's what our dreams are...us talking to ourselves in our dreams.

So it would make sense that we are always making comments to ourselves about our weight, how we look and how we perform. I'd guess that most people who struggle with weight, tell themselves negative things that tend to lead them into further negative behavior.

What follows is a series of beliefs some people have regarding their ability to lose weight. Then there are a few "challenges" to that particular belief. Finally, there is a behavior for you to do for a week or so, to change your irrational belief into a positive step toward health.

There are about 13 of them. Not all will apply to you. If you find one that does, one that seems to hit home, try out the challenges and behaviors for a week or so until you feel comfortable. Then see if there is another belief that fits you. Don't try to do more than one at a time.

Ready to make some changes? Let's GO!

WELCOME

Thanks for visiting my blog! I hope you will find the information contained herein useful and helpful in your daily life. I willl add information every weekday (I take weekends off to relax and rest and enjoy my family) on various topics. Sometimes I will add a running series, one each day on the same topic.

I welcome any and all comments, requests, flames (do we use that term anymore?). If you have question or concern, please let me know. I'll do my best to address it.

My ultimate goal in doing this blog is to help you help yourself to achieve the highest level of quality in your life. My tips may not work for you specifically, but generally they have helped countless others in some way. I ask you to consider the information and decided if it would benefit you.

A caution: before you start any weight loss, diet, or health-related change, I STRONGLY recommend you talk with your physician or other healthcare professional. You never know how a change will affect your health. Most often, change is good, but it's always best to ask someone who knows, like your doctor. See my disclaimer on this page.

Best of health and well-being to you!