Think-Feel-Eat Episode #24: Our Goal Weight Identity Part II (of II)

Think-Feel-Eat Episode #24: Our Goal Weight Identity Part II (of II)

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Hi! I’m Donna Reish, IF teacher, weight loss coach, blogger, and half of “The Minus 220 Pound Pair” as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I take us from who we are now to who we will be!

A big part of becoming (anything!) is to head to that place emotionally (thoughts, feelings, identity) as soon as possible to help us move there physically more quickly.

I am continuing last week’s intro to Goal Weight Identity (TFE 23), taking listeners and viewers through my freebie packet (Goal Weight Identity Packet) to change current, less-serving Thoughts to the new Thoughts we will have once we are at our goal weight.

But how do we do that? We can’t believe we are a size six, only eat sugar on pre-determined very special occasions, weigh our goal weight, and wear sleeveless dresses anytime we want right now—we can’t simply say those things and make them be so.

And that is where “Monkey Bar Thoughts” (i.e. Ladder thoughts) help us. In the Goal Weight Identity Packet, I teach how to use future thoughts with some modifiers/degree words to make you believe them right now! (How Language Arts Lady of me, huh?)

We might not be ready to go completely across the monkey bars to the Thought we will have when we are at our goal weight—but we can go across the Monkey Bars with helping words.

Remember, our Thoughts lead to our Feelings. Our Feelings lead to our Actions. If we Think our new identity—the identity we will have when we are at our goal weight—we will start Acting like that new person!

Think-Feel-Eat…Think-Feel-Act….words, thoughts, feelings….they all matter in our weight loss journey!

Find all of my episodes, outlines, and articles for my two weekly broadcasts:

(1)  Weight Loss Lifestyle broadcast (formerly Donna’s Intermittent Fasting Broadcast)

(2)  Think-Feel-Eat broadcast 

Sign up for my free webinar: https://intermittentfastingwebinar.com

 

 

Think Feel Eat 24 Outline Our Goal Weight Identity Part II (of II)

A. Introduction

1. What we are doing at the end of our journey is what we will do to stay there…

2. Think-Feel-Act

a. We act on what we feel

b. We feel from what we think

c. Last week’s example of how we treat someone who is late based on what we think (She ruins the meetings by coming late; she is late again because her husband is terminally ill.)

3. New Identity

a. We take on a new identity when we become something we previously were not (i.e. just got married; just had a baby; just got a different job—we become that new identity—we think like it, feel like it, and act like it)

b. Goal Weight Identity Thoughts

4. Previous episodes

a. Think-Feel-Eat 21

b. Think-Feel-Eat 22

B. Goal Weight Identity Packet—Get Yours Here!  

1. Walk through it

2. Thoughts that we have at our weight now—what thoughts keep us at this weight

3. Thoughts we will have at our new weight

4. Monkey bar thoughts

5. Let yourself dream a little—Sophi and her “tada” potty training

 C. Get More Help!

1. Intermittent Fasting Course—first Monday of each month; use code SAVE20 to get $20 off

2. Private online coaching 

3. Perfect Storm of Weight Loss

 

Think-Feel-Eat #3: Bullying Ourselves to Goal Weight With Negative Thoughts? Part II of II

Think-Feel-Eat #3: Bullying Ourselves to Goal Weight With Negative Thoughts? Part II of II

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Let’s put this Think-Feel-Eat “Bully Thoughts” all together this week….

And let’s start thinking better thoughts about ourselves so that we can feel better feelings…

AND…take more productive actions.

Even those who are completely new to thought work and emotional eating have to admit that we take actions based on how we FEEL…..

And guess what? 

Before we FEEL, we THINK….those thoughts lead to our feelings.

It’s hard work to manage our thoughts, but it is life changing and worth the effort for sure!

Don’t worry…I’m going to take your hand and help you every step of the way.

 

So….print your workbook HERE…

And here is this video below!

(Or listen to it on iTunes!)

I want so many good things for you!

Love and hope,

Donna

Episode 3—Think-Feel-Eat Broadcast/Podcast: Bullying Ourselves to Goal Weight With Negative Thoughts? Part II of II

 

I. REVIEW From Last Week: Negative Thoughts and Beliefs About Us—They Keep Us Stuck in Our Weight Loss Efforts

 

 

 

Get your handout for today’s new material (and print it off and fill it in—you can change your thoughts!)

 

A. Beliefs

1. But a belief is just a Thought that we have thought over and over and over again

a. Cinderella—“A dream is a wish your heart makes…when you’re fast asleep. In dreams you will lose your heartaches…whatever you wish for you keep.”
b. “A Belief is a Thought your mind thinks…over and over again. Change Thoughts, you will change your Beliefs too…with new Thoughts you’re sure to win!”

2. Remember, What to Say When You Talk to Yourself, tells us that the brain is like a computer, and it believes whatever we tell it over and over again
3. So….if we can manage our brain and get ahold of those negative, recurring Thoughts about ourselves and turn them around, we can change our Beliefs about ourselves—and our Feelings and ultimately our Actions.

 

B. Negative Thoughts About Us

1. A negative thought is any thought that produces a result that is NOT a result we are trying to achieve; we think they are facts
2. We can change negative thoughts in general and negative thoughts about our weight and size specifically

 

C. We Look for and Find Evidence for Our Negative Thoughts About Us

1. Fact of life: When we think something about someone (even ourselves!), we look for evidence that those thoughts are true—we enumerate them, stack them up, and prove the Thought!
2. We become preoccupied with finding evidence for those Thoughts—even if we don’t mean to!

 

II. REVIEW From Last Week: Managing Those Negative Thoughts About Us

 

A. We can’t just keep the old negative ones and add positive ones onto them

1. We need to get rid of the current negative ones
2. We must believe that we need to change our Thoughts
3. We must believe that we can manage our minds if we work on it

 

B. We must question our old negative thoughts

a. Is this really a fact? (Usually not…)
b. Do I want this thought?
c. Can I change this thought?

 

III. Three Exercises

 

A. Exercise 1: List Positive Non-Weight-Related Thoughts

1. Let’s start with the positive thoughts you have about yourself that are non-weight related

a. These will not be weight/size/body/fitness related
b. We need a library of positive thoughts
2. Ask for help from a friend or family member if needed—ask them what they think you like most about yourself unrelated to weight (not what they like…but what they think you like!).

 

B. Exercise 2: List Current Positive Weight-Related Thoughts

1. List anything that you even SOMETIMES think about yourself that is good and weight or food or size or fitness related
2. These can be as simple as “I like a lot of vegetables”; “I love walking”; I know how to make low fat skillet dinners” etc.

 

C. Exercise 3: Replace Negative Weight-Related Thoughts

1. Next, list the negative thoughts and beliefs you have about weight/size/body/fitness

a. Be honest!
b. You’re not going to keep them—but you can’t get rid of them if you don’t acknowledge them
c. You might think they’re true—you might think they’re facts; you might think they’re real…..but even the real ones that are changeable features can be tweaked to serve you better

2. Next list positive thoughts you would like to have about your weight/size/body/fitness

a. All the way to the right…..list the linked ones first (the ones that are opposite of the negative ones)
b. At the bottom, add any other non-linked ones you would like to believe
c. Keep adding to this

3. In the middle, list the Monkey Bar Thoughts That You Can believe right now

a. Example Negative: I always overeat after 8:00
b. Example Thought I Want: I decide the night before what my eating hours will be the next day
c. Monkey Bar Thought: I am learning how to decide the night before what my eating hours will be the next day OR I can write down a longer eating window tomorrow but then choose to shorten it OR I can eat snacks after 8:00 only at the dining room table.
d. If you can’t come up with many “monkey bar” thoughts for your negative thoughts around weight, you might need to start with non-weight ones from this list that you already believe—

i. For many years, I wanted to write a book called “If I’m so clever, why can’t I lose weight?”…..I couldn’t understand why I could do certain things but not around weight loss!
ii. (Now I know it’s because of my brain, neurotransmitters, hormones, addictive food qualities, not using my adult brain, eating all the time…..all the things!

 

Next Intermittent Fasting Session will begin on March 2nd! Sign up here using SAVE20 for a $20 discount: intermittentfastingwebinar.com

Think-Feel-Eat #2 Bullying Ourselves to Goal Weight With Negative Thoughts? Part I of II

Think-Feel-Eat #2 Bullying Ourselves to Goal Weight With Negative Thoughts? Part I of II

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Can we think ourselves thin?

Can we think ourselves fat?

Well…yes and no!

Our thoughts lead to our feelings…and they both yield actions.

If we think negative thoughts about ourselves, essentially bullying ourselves into weight loss, we will have actions that do not get us where we want to go.

If we think positive thoughts about ourselves, essentially thinking thoughts that lead to empowering feelings, we will have actions that DO get us where we want to go.

So….yes we can think ourselves to our results!

And learning to manage our minds and change thoughts that give empowering feelings and productive actions is what Think-Feel-Eat is all about!

I want so many good things for you!

Love and hope,

Donna

I. Self Coaching Model Review

 

 

A. Believe all is 50/50

1. Effect on thoughts
2. We can accept the unchangeable without beating ourselves up…these thoughts don’t hurt us if they are just part of the half of negative in life.

 

B. C T F A R—Brooke Castillo’s Self-Coaching Model

1. CTFAR—See Totally FAR! 😊

a. Circumstance—One fact happening right now
b. Thought—A Thought that we think about that circumstance
c. Feeling—a Feeling that is created from that Thought
d. Actions—Actions that we take because of our Thought and Feeling
e. Result—the outcome or Result from the Actions that we took

2. Thought

a. We need to be able to see the thoughts that are unkind or punishing to ourselves
b. We must believe that these thoughts are leading to our feelings and our feelings are leading to our actions
c. We tend to believe all that we think—like if it is a Thought we are having, it must be true
d. All thoughts are optional—we can change them if we want to or need to
e. If we believe all of our thoughts, we will have feelings we don’t want

3. Feeling—

a. Our feelings are results of our thoughts—this is why it is crucial to control our thoughts…to take control of our brain and manage our thoughts instead of letting our thoughts run us.
b. We can go into the model and get a new feeling by going right above the Feeling line into the Thought line and changing that Thought (when appropriate)
c. Feelings are real—but sometimes they are based on Thoughts that we don’t want to have or that do not serve us
d. Goal is not continual happy Feelings that give the Result we want to achieve

4. Actions

a. We take actions always based on feelings…..
b. Our current actions in our weight loss efforts are a direct result of our Thoughts and Feelings….
c. We think it’s the other way around…that we Think and Feel because of our current Actions…but really our Thoughts and Feelings cause us to Act in certain ways (and, of course, get a certain Result!)

 

 

II. Negative Thoughts and Beliefs About Us—They Keep Us Stuck in Our Weight Loss Efforts

 

A. Beliefs

1. We might say that we can’t help it—we just believe this negative thing about ourselves and can’t be undone
2. But a belief is just a Thought that we have said over and over and over again

a. Cinderella—“A dream is a wish your heart makes…when you’re fast asleep. In dreams you will lose your heartaches…whatever you wish for you keep.”
b. “A Belief is a Thought your mind thinks…over and over again. Change Thoughts, you will change your Beliefs too…with new Thoughts you’re sure to win!’

3. Remember, “What to Say When You Talk to Yourself,” tells us that the brain is like a computer, and it believes whatever we tell it over and over again
4. So….if we can manage our brain and get ahold of those negative, recurring Thoughts about ourselves and turn them around, we can change our Beliefs about ourselves!
5. A Belief is a deeply-ingrained Thought!

 

B. Negative Thoughts About Us

1. A negative thought is any thought that produces a result that is NOT a result we are trying to achieve
2. We think these are facts
3. We can change negative thoughts in general and negative thoughts about our weight and size specifically

 

C. We Look for and Find Evidence for Our Negative Thoughts About Us

1. Fact of life: When we think something about someone (even ourselves!), we look for evidence that those thoughts are true—we enumerate them, stack them up, and prove the Thought!
2. We become preoccupied with finding evidence for those Thoughts—even if we don’t mean to!
3. These Thoughts narrow our focus…we can’t see beyond them

 

III. Managing Those Negative Thoughts About Us

 

A. We can’t just keep the old negative ones and add positive ones onto them

1. We need to get rid of the current negative ones
2. We must believe that we need to change our Thoughts
3. We must believe that we can manage our minds if we work on it

 

B. We must question our old negative thoughts

a. Is this really a fact? (Usually not…)
b. Do I want this thought?
c. Can I change this thought?

 

D. Next Week!

1. Looking at specific negative thoughts that we have about ourselves and our weight loss and body
2. How can we change these “bullying” thoughts to more productive thoughts
3. What good thoughts do you already have about yourself?
4. What Monkey Bar Thoughts can you use to change negative thoughts?

Sign up for month-long Intermittent Fasting Course here: intermittentfastingcourse.com Use code SAVE20 for $20 off. New session begins first Monday of the month!

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