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amandamechele wrote:Normally, when I string together enough of these impulsive decisions they turn on the compulsive aspect of my overeating. I have a name for this (and it’s not a gentle one, so please forgive me if it is offensive - I will remove it upon request). I have always called it my Ah F*@K It Tendency. I once heard Heather Goodwin of The Butterfly Effect refer to it as the What the Heck Effect. This is that feeling you get after eating a couple of off-plan foods and you decide to pack it in for the day, week or month. May as well just eat all of the foods and start fresh tomorrow.
That became my battle today. Was I going to let my disappointment-led single poor decision turn into a whole day, or longer, of getting off track and digging myself into another pleasure (and pain) stimulating hole?
No!
As suggested in the linked article above - and something we are always trying to do here - is practice self-compassion. Be kind to yourself! Try not to let a single mistake, or a whole bunch of them, derail your intentions for healthy eating. Also try to treat yourself as you would others. When someone comes into this forum and is struggling to follow the plan we rally around them, we don’t criticize them; this is something you can try to do with yourself too. Additionally, by building in a little wiggle room with regard to your adherence level, you are much less likely to succumb to the What the Heck Effect. So, understand that a slip up here or there is not the end of the world. Find your Sweet Spot as Jeff may say.
Dean Ornish wrote:The language of behavioral modification often has a moralistic quality to it that turns off a lot of people (like "cheating" on a diet). It's a small step from thinking of foods as "good" or "bad" to seeing yourself as a "good person" or a "bad person" if you eat them, and this stress creates a downward spiral in a vicious cycle. You flog yourself, saying that gluttony is one of the seven deadly sins.
For example, once you feel as if you're a bad person for eating some ice cream, it's all too easy to say, "Well, I blew it, so I might as well finish the entire pint." In reality, although we often project moral qualities onto it, food is just food.
Also, the term "patient compliance" has a fascist, creepy quality to it, sounding like one person manipulating or bending a patient's will to his or her own. In the short run, I may be able to pressure you into changing your diet, but soon or later )usually sooner), some part of you will rebel. That's why I said earlier that I'm not trying to get you to do anything in this book. I'm just sharing information that you can use to make informed and intelligent choices.
Shortnsweet wrote:I lost 2.1 pounds this week!
I haven't been able to really, REALLY enjoy the weight loss this time as much as last time.
amandamechele wrote:Annette - Whether you have lost weight or not, you say that people are noticing a difference so that tells me (and hopefully you) that positive changes are occurring - fat loss and muscle being built. So I would like to reframe your monthly recap from right back where I started to: people think you are looking better, you can see a difference in your muscle definition, and you are no worse off than last month with regards to your scale reading; I know it may not have been the win that you had hoped for, but it is a win! Great month. Enjoy your travels next week and I’ll keep your place in the tally.
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