6 especially harmful self talk dialogues to wt loss....

Self-talk
Every moment we are engaged in self-talk
Dialogue within ourselves through our thoughts.
To interpret and describe what is going on around us.
If based on reality we function appropriately, but if distorted/irrational/untrue our behavior and feelings are inappropriate as well.
We will discuss 6 especially harmful to wt loss....

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#1 THE VICTIM
"I am helpless and have no control over what happens in my life"
Irrational thought pattern
See success/failure depending on external forces/factors
Feeling doomed to fail
Engage in self-defeating behaviors
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Challenge the victim
"Although I may not have total control over what happens in my life, i can always control myself and how I respond to what happens"
This empowers you no matter what life brings
You can choose to exercise vs eat in a crisis
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#2 THE PERFECTIONIST
"I must be unfailingly competent if perfect in all that i attempt to do"
Irrational thought pattern
Belief is you are either all good (follow plan to the letter)
Any deviation=bado not deserve to succeed
Make a mistake=you are a mistake=why even try?

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Challenge the perfectionist
"while i will try to do my best, i will accept that i will sometimes fail to achieve my best"
This frees you to be human!
Allows you to try, make mistakes, and try again (learning form past).
Your value as a personis not in question.
Life is trial and error, if you miss a day of exercise you can lengthen tomorrows if you choose.
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#3 THE SPOILED CHILD
"I should not feel pain. If I am supposed to have something, it should come to me with little effort"
Irrational thought pattern
Because i want it!
Life is not easy and effortless
If an obstacle appears you get discouraged and give up your goal
Blame others for putting obstacle in the way or pretend you didn't really want to reach the goal anyways!
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Challenge the spoiled child
"Sometimes life is difficult and painful. If i want to be successful in life, i must persevere in spite of the difficulty and pain".
Life has been, is and always will be difficult.
The way to deal with difficulty is to be disciplined.
Your disciplined when you do healthy things for yourself even if they are difficult.
To cope with the pain of life treat yourself with love, your loving when you care and nurture yourself.
If you accept the obstacles in life, they won't surprise you and you can encourage and nurture yourself through them.
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#4 THE SELFLESS CARETAKER
"it is wrong to be selfish"
Irrational thought pattern
To successfully lose weight and maintain your goal you must engage in good self-care
You must be able to attend to your special dietary and exercise needs
These activities require your relationships and schedules to undergo adjustments
If you believe it is selfish to take time for your needs or inconvenience others you will sacrifice your health/success as not to upset others
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Challenge the selfless caretaker
"it is good to be self-responsible"
You attend to your needs as well as you attend to the needs of others important in your life.
Eating healthy meals, exercise, support groups are all self-responsible actions.
You are better equipped to care for others when you take good care of yourself first!
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#5 THE AVOIDANT
"it is better to ignore the problems of living than to face them"
Irrational belief
This belief more than any other leads to compulsive eating
When you believe problems should be ignored vs resolved the nervous tension leads to binge eating/grazing
Sabatoges success
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Challenging the avoidant
"i am committed to face and resolve the problems of living"
Problems and the stress they cause do not go away just because you ignore them.
In fact the more you try and avoid, the bigger they become.
Learn effective problem solving skills, to solve life's crises as quickly/effortlessly/effectively as possible.
With problems solved you will be more calm and the need for nervous eating diminishes.
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#6 THE HISTORIAN
"The past determines the present"
Irrational thought pattern
Before wls you lost weight and regained therefore why would wls be different?
You think "no wt loss program will work for you"
The thought that you are destined to be fat discourages you from making lifestyle changes necessary for successful wt loss and maintenance.
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Challenging the historian
"My success depends upon my choices and my behavior in the present"
Human beings have a remarkable capacity for change.
You do not have to continue making poor choices and engaging in self-defeating behavior just because you have done so in the past.
Start today to replace old patterns of thinking and behavior that don't work with new ones that do.
Successful wt loss/maintenance will be virtually guaranteed!
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