Sabotage thinking is what makes you go for seconds even when youre not actually hungry. Its eating just because the food is there. Its what makes you dig into your mother-in-laws thousand-calorie turkey tetrazzini and smile and say thank you when she puts the tiramisu you dont even care for in front of youI dont want to hurt her feelings and Ive already strayed this far.
Every time you eat when youre not hungry, you eat too much, or you feel like kicking yourself for eating the wrong thing, think about what occurred immediately before the food went into your mouth. Maybe it was an emotional triggera fight with your spouse or a day when everything is running late. It could be a situation-based triggeryour kid ordered fries but didnt finish them, or you passed by a delicious looking cupcake display. Whatever they are, triggers kick off a line of thinking that might go like this: I cant believe I went in and bought a cupcake and ate it on my way out the door. I really screwed up my diet, so I might as well eat whatever I want for the rest of the day and get back on the diet tomorrow.
Push back against your triggers by making a list of the reasons youd like to lose weightyou want to get back your youthful energy, you want to have fun buying clothes again, you want to be a good role model for your kids, you dont want the same health problems that your dad has. Write them all down, no matter how trivial they seem, and put them in visible places, like the refrigerator door or your vanity mirror. These posted notes can break the cycle of negative thoughts by reminding you of all the positive reasons you have for sticking with a healthy lifestyle.
Use your reasons to counter the triggers that initiate sabotage thinking. For example, when an irritating phone conversation with your mother drives you to the freezer door (as usual), say aloud, An argument with my mother is no reason to gain weight!
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