Dr. Phils book.. part 1 right thinking

So I've been doing some reading lately. I got Dr. Phil's book, "the ultimate weight solution." It looks at how and why we do what we do and how to succeed in dieting as well as maintenance. So I thought I would throw this at you today. According to Dr. Phil there are 7 keys to weight loss freedom. I will discuss the first one today. 1. Right Thinking. Every thing we are and do is based on what he calls personal truth. It is what we have come to believe. If we believe we will fail, cant loose weight, than we wont. It is the conterproductive thoughts and beliefs we have. Right thinking helps you unlock the door to self-control. Becauseyour life is created from the inside out, you must first get right with yourself on the inside. You must put the past behind you as far as your thoughts you wont succeed and begin again. You must replace them realistic, positive thoughts, than act on teh new, more contructive way of engaging the world. Internal audits. There are two ways to do this. What do you blame your obesity on. some blame their genes, their metabgolism on relatives. Some say their family would suffer if they dont cook. some blame it on them selves and give up.. its just bad ljuck for them. ] Internal control meants that you operate from the position that if you dont loose it's your fault. This is good but some becareful you may take it to hard, hear that counterproductive talk and give up. You hold yourslef responsible for change and allow no help from others. You will also tend to internalize your failures and dwell on them. You get mad at yourself for not exercising enough during the day or eating that piece of candy. This internal struggle pushes you to do more wrong because you say.. see I cant do this.. I might as well have the whole bag of candy. External control means you thing everything else is what gives you the strength to loose the weight.. diet pills, wls, etc. When someone asked you how u lost your weight you say.. oh surgery.. I couldnt do it on my own so the minute you have a platue you immediate think that your tool is gone and now you will fail. Take credit for what you have accomplished... own it.. you deserve it. By pinning blame of your weight on your family, genes, metabloism or diet you will soon find that you cant do it and give up. YOu must make yourself responsible for you own choices and actions and know that struggles have little to do with the outside. The last one is chance controls.. you feel it is just the way it is.. you have no control over it.. it is just your luck.. again this is counterproductice and will get you no where. Internal dialogue audit. Now it is time for our first exercise.. Ready.. Tune in to your self talk in order to identify exactly what it is that you tell yourself. Self talk... Your body reacts to your self talk.. I dont really like exercise so your body will not want to do it and you will be miserable when you try. change your thought and you body will change with you. Bottom line: your thoughts powerfully program you. that's why the focus of the first key is to get rid of negative self-talk that your are dragging aroudn with you and replace it with positve, productive internal dialague. Types of self talk enternalizing/internalizing... I didnt lose weight htis week I muct of screwed up.... I have the control to loose weight. labeling... I'm a loser, I'm a failure... instead define yourself positively and realistically.. I am a winner.. I can do this. frustration thinking... Im so overwhelmed, I cant do it. Set realistic goals.. as long as I continue working on my weight, I will achieve my goals. Fortuen-telling... I will not succeed. No matter what happens, I will stay the course. All or nothing... Ive missed to many exercise classes.. i will just quit.. Look at your schedule and make it work for you.. quiting gets u no where. Catastrophizing... Ive gained two pounds. and it's terrbile. I've reviewed my week and see where I can improve.. I have lost ____ pounds.. I am doing great. Pipe dreaming.. Im going to lose five pounds this week. If i stick to my program a day at a time whatever I loose will be positive. Qut-levle reasoning... I feel fat, so I must look fat. There is no evidence for this.. I am looking better than ever. Self downing.. I hate my thighs.. I am learning to love my god given body. I love how i look and feel Poor me thinking... I cant have fun anymore. Not true.. the fitter I get, the more fun I have and the more activiteis I can participat in. Now I have given you all of this so I want you all to do this exercise with me.. Look at each area.. decide if what type of self talk you used.. validity of that thought and the right thinking that should be employeed.. Your appearance your body shape your ability to manage your weight your exercise levle your self control your general health Look at each.. is it true? is it in my best interest? does it protect my health? and does it help me reach my goal? I will do the second key later if you all are interested in doing this with me. I just think we all need to do some evaluation of where we are and what we are doing to get there.. and how we can be successful once we get there.. Let me know what you think..

Your appearance Internal/Self downing... I hate the way my body looks now.. i got to much skin all over and I am embarrassed to let anyone see it. At least I didnt look this flabby when I was fat.... I look great and I feel great. I have accomplished so much. I love the way I look and the way people notice how I look now. your body shape Internal/ self downing... i have no boos now.. It's aweful.. when I had weight on me at least they doing look like fried eggs... I look great.. I love my stomach and the way I look in clothes now.. with a good bra I look (im trying here) like I got something there.. hmmm... need to work on that.. your ability to manage your weight Internal/ all or nothing/ self downing/frustrated thinking... this is a big one for me.. I have to think about everything I eat and do through out the day so I dont blow it. I want to eat things I shouldnt and I have to fight myself constantly to not do it. If i eat something I shouldnt I hate myself the rest of the day and just want to give in to everything else. If I dont weight myself constantly I will blow it.. I have no control unless I just fight my mind day in and day out. Sometimes I am just overwhelmed by the way I feel and wish I could just be normal again.... Look how far I have come.. i have lost 122 pounds.. I have never done that before and everyday it just gets better.. No food taste as good as thin feels. I have control over my environment and I can do this without driving myself crazy worrying about what I will do wrong to sabatoge myself and fail again. I am in control of my life and can make the decisions without feeling overwhelmed. your exercise levle Internalizing... I gotta exercise everday and do more each day so I can continue to loose weight.. if I dont do it its my fault and I feel guilty all day for not getting my exercise in... I am doing great and I have evaluated my schedule tomake sure that I can go to the gym on a regular basis to get my exercise in. If I cant exercise one day its ok.. I am doing a great job. your self control Internalizing/ all or nothing/ self downing... If i dont keep a tight reign on myself I will fail. I have little control once I let something get in so I better not mess up. It's my fault when I blow it and i am just not a strong person..... I can make choices not to do something that is bad for me. I have that power.. I control my own destiny. your general health Internalizing... I am in good health now.. but If i blow it i could end up back where i was before. I dont want to screw up like that again..... I feel great and I can do more than I have ever done.. i want to continue to have the good health I am in now. these are tough questions that I know even though i have lost so much weight.. I worry about all the time.. how do you all feel.. can we make the changes necessary to do the first part of his book ... right thinking..