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Old 06-05-2010, 04:33 AM   #391
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Part 3, Originally posted by Princessdaisy

ERROR CONTROL IS THE ESSENCE OF WEIGHT CONTROL

The Magic Bullet for Error Control: "The first thing to do after making a mistake is to stop it as soon as you can. Contain the mistake before it turns into an overwhelming series of mistakes...Instead of saying, 'I blew it' say 'Stop now.'...The overwhelming majority of my clients who have made one or two errors during the week but cut them off quickly still lose weight (Yay!) ...That's why it's so important to change your self-talk after an eating mistake...The longer you persist in your eating mistake -- the more chain-eating you do -- the harder it will be to get back on track" (106).

The 24-Hour Secret: "Most people who make a diet mistake will continue the pattern for the rest of the day! I call this the 'slip to sleep' syndrome...If you make a conscious, focused effort not to fall into the pattern for the rest of the day and into the next, the temptation to cheat passes. With good strategy, you can immediately cut it off! You can get through this manageable period of time and make the cheating an isolated event. You end the cycle of bingeing from day to day, avert chain-eating, and do not gain weight from your slips. And that is the 24-Hour Secret" (107).

From Slip to Sleep: The Critical Period: "The essence of weight control is error control, and the essence of error control is managing the period from slip to sleep. If you have success in this short but crucial period, you will have success in getting to yoru optimal weight...Here's the core strategy my clients have found works best during this time:
*Write out what you will eat for the rest of the day, meals as well as snacks. THis is the most successful strategy. Push yourself; force yourself to make this menu.
*Write out tomorrow's menu as well
*Do a brief mental rehersal (explained later) to desensitize you to tohe power of any tempting food before you even encounter it
*Use diversion...Avoid boredom at all costs!
*Commit to the menu you've written, from tht point until you go to bed
(107 -109)
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Old 06-05-2010, 04:34 AM   #392
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Part4, Originally posted by princessdaisy

Dealing with the "Day-After" Syndrome
*Start the day with exercise (even if it's only 15 minutes)
*Go over your menu for the day
*Don't undereat!
*Have a fourth, healthy meal to stabilize blood sugar when you're most vulnerable (late afternoon)
*Use visualization: See yourself eating the proper meals and snacks...And try the ultimate visualization: Put an article of clothing you love but is still too tight to wear where you'll see it during the day
*Reduce temptation: Don't go to restaurants you know are danger zones, and avoid food shopping if you can. Get rid of leftovers or give them away. And try not to look at foods that aren't on your menu
*Reach out and keep busy
(108 - 109)

Know Your Pattern, and You Can Predict Your Behavior: "If you know your pattern, you can predict your behavior and develop a plan to control it for the future."

Unlock You REP (Repeating Eating Pattern): "These questions uncover YOUR predictable pattern in eating mistakes. This pattern is important to learn so you can plan the right preventative strategies:
*What type of food? What food started you off? Do you have a history of abusing a particular food?
*What type of mood? What kind of state were you in when you made the mistake -- nervous, sleep-deprived, bored, stressed, angry, frustrated?
*What environment? What place were you in when you made the mistake?
*What people were you with?
*What time was it?
(110 -111)
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Old 06-05-2010, 04:36 AM   #393
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Part 5 - Thin Commandment 7, posted by pricessdaisy

10 No-Fail Strategies to Prevent Your Eating Mistakes

1) Break availability: You can't eat what's not there! All studies show the more food around; the more food you eat -- and the more you think of food and feel yourself tempted
2) Delay: As time passes, cravings pass or other events capture your attention. If you tell yourself you'lleat the fattening food tonight or tomorrow instead of now, most typically when that time comes, you'll have a lot less interest in it.
3) Use Binge Busters: Sometimes you want to end a craving immediately (sometimes???). That's where these easy-to-carry products come in handy:
*sugar blocker gum: this gum is the most effective craving killer. It deactivates the sweet receptors on the tongue (NOTE: I have no idea what this gum is or where to get it, but I will google it as soon as I'm done here!)
*Halls Sugar-Free Mentho-Lyptus drops
*Lysterine Breath Strips (or comparable brand)
4) Don't go hungry
5) Avoid packaging temptations: store packaged food in brown paper bags to stop this temptation
6) Use blocking behavior: In psychology...this is a strategy or doing something harmless or positive to make it hard to do some other thing that is harmful or negative. Examples: have a no-eating rule while watching TV or keep your hands busy during that time
7) Diversion
8) Cognitive switching: C.S. means talking to yourself in a new way. All of us carry on a continueing inner dialogue about other people or events or about ourselves. How we talk to ourselves about food either encourages overeating or empowers us to limit or avoid it entirely. The winners at weight control permanently change their thinking as well as their weight. For example, Instead of saying, 'The food looks tempting' switch to 'Do I like it enough to wear it? I've tasted it all before. It didn't make me happy; it only made me fat'. OR instead of saying to yourself 'I'll have just one' switch to 'If I could have just one, why have I been fat for 20 years? I've ben eating for decades, and one was never enough. Stop lying to myself. If I don't take the first little taste, if I don't begin, I won't have any problem'".
9) Think substitution, not deprivation: find "light, delicious alternatives to higher-calorie foods"
10) Mental rehearsal: use this trick to turn us off to the very foods that tempt us the most. First, identify what foods you will find the most tempting in terms of sight and smell in the situation you are preparing for. Then repeat to yourself something like this: I will smell pizza when I walk through the door, or I will smell cookies baking. Or I will see the desserts. And then tell yourself: It doesn't work for me. And I don't want to wear it! This is the food that made me fat. Then put a negative association with the food -- your highest weight, a part of your body where you can't stand the fat. Imagine the food going to your thighs, your derriere, or a bloated face the next day. Imaging the bulging stomach such foods have given you. Keep repeating until you get bored with the repetition and you say to yourself, "Enough already!" The whole thing takes just 1 ot 3 minutes. Most of my clients can do it in a minute. What it does is reprogram your mind against the two strongest elements of cravings: seeing and smelling. So when you walk into the situation, the food won't have the magnetic pull on you any longer.
(111 - 119)
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Old 06-05-2010, 04:36 AM   #394
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Lots of good reading there when you guys have a chance. We'll let it sink in for a week until the next thin commandment..
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Old 06-05-2010, 05:10 AM   #395
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Good morning! We had thunderstorms last night and it is still raining. It feels wonderful. It has been so hot and humid that it has been hard to get the energy to do anything. Of course, since I am lazy, it is nice to have an excuse, such as the weather to blame the condition of my house on!

I have not been able to stay on plan. I know some of what my problem is and i am fixing that as of today. I simply can't eat out right now! When I get a week in on plan, I won't be so weak when I have to go out to eat! So, my new plan is to sit in the restaurant if I need to be with dd and kids, and help with the babies, and then eat my tuna in the car. DD is pregnant and has to see high risk specialists, as well as her own ob, and this week the appointments have lead us to restaurants because of the appointment times and the distance from home. (How is that for an excuse?)

Next summer I will be spending 4-6 weeks in Italy! (Can't wait to hear back from Yam-Yam). I am going to be thin and have the energy to really enjoy the trip. I'm learning Italian, using Rosetta Stone.

So, my plan is to plan. I know what I'm having for breakfast and lunch and dinner. I'm going to track what I eat so that at the end of the day I can see how many calories I've had. I know how many carbs I'll have!
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Old 06-05-2010, 05:20 AM   #396
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Hi Mim! You are so right: the plan should be to plan but if all else fails, you can order meat at the restaurant. Usually, if Im at a chain, like Fridays or SBC, I'll ask for a side of chicken (or 2 sides) They usually charge me what it costs to add to a salad. And you can always order a steak, sans sides. If Im somewhere nicer thats gonna charge me anyway, I take the sides home for hubby or the kids. I like them to be on a separate plate so I cant give in. I felt funny the first couple times, but as the weight came off, I could care less what anyone thinks!

You're Italy trip sounds like a blast. How great for you to get away for that long! Also, sending prayers your way that everything is OK with your daugher and grandbaby!
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Old 06-05-2010, 05:45 AM   #397
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Lots of good reading there when you guys have a chance. We'll let it sink in for a week until the next thin commandment..
Al, are the the other thin commandments you posted on May's thread? I never got round to reading them, but these are so useful, I want to go read them now.
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Old 06-05-2010, 05:55 AM   #398
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Al, are the the other thin commandments you posted on May's thread? I never got round to reading them, but these are so useful, I want to go read them now.
Yes. May, page 117.

(#8-#10 are in October).
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Old 06-05-2010, 06:03 AM   #399
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Wow that guy makes a lot of sense!!!!!!! I think I'm gonna have to buy that book!
I think I have finally overcome that "i blew it" thing--and that is so thanks to this board and you guys. Thank you! I am so so grateful for that. I honestly can "cheat" and then just get back on with it. (it's not easy but I think we've all learned to do it)
The under eating thing to make up for it--not so sure about that--not sure you can eat much less on QWL---I do tho notice I really do more exercise, maybe as "punishment"--well not really but you know what I mean!! Well actually no it's just to burn the extra cals!
Oh and that "last meal" thing--oh I was so guilty of that!!
I think with this thread-we're all going to be winners and keep the weight off!!....keep reading peeps it's harder than losing it in the first place!
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Old 06-05-2010, 06:12 AM   #400
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3) Use Binge Busters: Sometimes you want to end a craving immediately (sometimes???).
*sugar blocker gum: this gum is the most effective craving killer. It deactivates the sweet receptors on the tongue (NOTE: I have no idea what this gum is or where to get it, but I will google it as soon as I'm done here!) I need it too!!
5) Avoid packaging temptations: store packaged food in brown paper bags to stop this temptation
Seriously???!!'The food looks tempting' switch to 'Do I like it enough to wear it? I've tasted it all before. It didn't make me happy; it only made me fat'. OR instead of saying to yourself 'I'll have just one' switch to 'If I could have just one, why have I been fat for 20 years? I've ben eating for decades, and one was never enough. Stop lying to myself. If I don't take the first little taste, if I don't begin, I won't have any problem'".
Ouch!!! sooo true!!
And I don't want to wear it! This is the food that made me fat. Then put a negative association with the food -- your highest weight, a part of your body where you can't stand the fat. Imagine the food going to your thighs, your derriere, or a bloated face the next day. Imaging the bulging stomach such foods have given you.
Yuk!!! Again sadly true!!
(111 - 119)
I tried to multi-quote that and it didn't work!!!
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Old 06-05-2010, 06:14 AM   #401
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Good morning yall,
Congrats to all the losers (of weight) out there. I'm back to 199. Deja Vu. I hereby guarantee that I will not gain. I will lose. I am going to see 198 this time. I would like to thank yall for the motivation to get me back to the starting gate. I expect to be at my goal by the end of the month.
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Old 06-05-2010, 06:17 AM   #402
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That out of sight out of mind thing is gonna be hard when I go home!! Here I on't have the temptation--only QWL-friendly stuff in the fridge!! I'll have to use the visuals--of my bulging stomach and do I want it enough to wear it!!! God that's really gross!! I'm reckoning it works tho!!!
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Old 06-05-2010, 06:23 AM   #403
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Hey MIn!! it's boiling here too--I'm so lazy--I just wanna go and sit in the sun all day!! Yeah restaurants are really hard!! I usually sit there and drink water (yeah it's sad!) and I make sure I've eaten before hand!! Ok not if I go somewhere nice at night for a nice dinner with hubby--then I eat salad-without dressing!! Actually I usually get Caesar without croutons and dressing--well now I just flick off the croutons cos I often got--"so you just want lettuce and chicken"--I wasn't brave enough to go-"actually no , just the chicken"!!!
Hope all will be well with your daughter and grandchild.

Last edited by Getting there!!!; 06-05-2010 at 06:28 AM..
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Old 06-05-2010, 06:24 AM   #404
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Good morning yall,
Congrats to all the losers (of weight) out there. I'm back to 199. Deja Vu. I hereby guarantee that I will not gain. I will lose. I am going to see 198 this time. I would like to thank yall for the motivation to get me back to the starting gate. I expect to be at my goal by the end of the month.
10lbs---you will be!!!!
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Old 06-05-2010, 06:25 AM   #405
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Nermo, check in-can't wait to see your losses!!!!
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Old 06-05-2010, 06:37 AM   #406
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Just had to post!! I was reading another thread--and 2 people were saying that although they had stayed the same weight for a couple of months they "felt" as though they had gained---they both had thought they'd be happy at this weight (doesn't everybody think that at some stage! me!!).......anyway this guy posts---don't take this the wrong way but looking at your stats you two really need to drop a few more pounds!!!!! OMG---sooooo mean!!
I tell you every time I go and read other threads I am so grateful that we have so many supportive people here! We really are a great bunch!!
And to any of you lurkers out there who want to be mean on our thread----keep on lurkin!!!
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Old 06-05-2010, 06:46 AM   #407
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Thanks for thoughts and prayers for my dd and the baby she is carrying. DD is prone to pre-term labor and to pre-eclampsia. She went in labor with baby #2 at 26 weeks! Fortunately they were able to stop it and hold her off until 32 weeks. Both babies weighed 4.5 pounds and were/are very healthy. Neither needed help breathing. With this pregnancy, because it is her third, they are monitering very very closely.
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Old 06-05-2010, 06:47 AM   #408
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I agree! This is the most supportive active thread around!
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Old 06-05-2010, 06:50 AM   #409
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Nermo, check in-can't wait to see your losses!!!!
I'm waiting to do the happy dance when she checks in!
Ok, so the yellow guy is kicking, not dancing, but that is as close to a dance that I could get!
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Old 06-05-2010, 07:10 AM   #410
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I'm at 157, so only about 3 lbs for this week. I'm hoping to drop 1 more lb by Sunday with an eye on being more aggressive in the coming week. I want to drop that average 5lbs weekly!!

Aler--I will read what you posted. Looks very useful. I simply ban everything yummy from the house. I'm usually too lazy to go to the local convenience store for the junk! LOL
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Old 06-05-2010, 07:24 AM   #411
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I honestly can "cheat" and then just get back on with it. (it's not easy but I think we've all learned to do it)
That is really great! I think Im half-way there...its been a few days on, a few days off, 12 hours on 1.5 hours off....2 days on...sigh... its been a little tricky for me, I must admit.
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Old 06-05-2010, 07:25 AM   #412
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Good morning yall,
Congrats to all the losers (of weight) out there. I'm back to 199. Deja Vu. I hereby guarantee that I will not gain. I will lose. I am going to see 198 this time. I would like to thank yall for the motivation to get me back to the starting gate. I expect to be at my goal by the end of the month.
You will totally be at goal!!
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Old 06-05-2010, 07:27 AM   #413
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Actually I usually get Caesar without croutons and dressing--
you are hardcore! wow!
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Old 06-05-2010, 07:27 AM   #414
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I'm waiting to do the happy dance when she checks in!
Ok, so the yellow guy is kicking, not dancing, but that is as close to a dance that I could get!
Nermo always comes back with great news! Always good times when shes around!!
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Old 06-05-2010, 07:30 AM   #415
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I'm at 157, so only about 3 lbs for this week. I'm hoping to drop 1 more lb by Sunday with an eye on being more aggressive in the coming week. I want to drop that average 5lbs weekly!!

Aler--I will read what you posted. Looks very useful. I simply ban everything yummy from the house. I'm usually too lazy to go to the local convenience store for the junk! LOL
3 pounds is still great for a week! its actually fantastic!! look deep between the meat to see if anythings hiding, but it sounds like you are doing everything right!

Sometimes I wish I lived alone so there would be nothing but meat in my fridge!!!
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Old 06-05-2010, 07:31 AM   #416
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OMG---sooooo mean!!
OMG is right! Ouch!
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Old 06-05-2010, 08:00 AM   #417
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Good morning yall,
Congrats to all the losers (of weight) out there. I'm back to 199. Deja Vu. I hereby guarantee that I will not gain. I will lose. I am going to see 198 this time. I would like to thank yall for the motivation to get me back to the starting gate. I expect to be at my goal by the end of the month.
You got the "thrill" of reaching ONEDERLAND twice!! Keep on going - your journey is very motivating,
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Old 06-05-2010, 08:07 AM   #418
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The scale was down 1/2 pound this morning. That is 2.5 pounds in 3 days and 1.5 pounds heavier than when I did the high fat/ higher calorie "experiment". I really thought that I would see more of a "whoosh" today but maybe it will come tomorrow. I am giving this until Tuesday am to see if 4 days of eating higher fat/ higher calories really works at breaking a stall.
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Old 06-05-2010, 08:30 AM   #419
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The scale was down 1/2 pound this morning. That is 2.5 pounds in 3 days and 1.5 pounds heavier than when I did the high fat/ higher calorie "experiment". I really thought that I would see more of a "whoosh" today but maybe it will come tomorrow. I am giving this until Tuesday am to see if 4 days of eating higher fat/ higher calories really works at breaking a stall.
swebb, I'm VERY excited for you. In this month you may break into the 50 pound club, and get close enough to be knocking on the door to onederland. At the very least, this month should set you up to bust both goals open next month. You go swebb! This is the month of swebb!
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Old 06-05-2010, 08:52 AM   #420
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Congrats on the losses, Kamills, Sharon, BigBass!! And if I missed anyone else, ditto!:blush::blush:

BigBass, I really do think with that attitude you closed the door into Onederland on yourself! You are here to stay!

Al, that was really good stuff!! ....stuff....as in stuff my face...... Sorry, ADD kicking in again! I SOOOOO am that person with "slip to sleep" right now. It's getting better, it used to be "slip to weekend" but I can keep the mistakes contained to a day. Usually. And the "Last Meal Syndrome" is me, me, me.

I love the visualization, those delicious cookies I smell will be on my belly and thighs for YEARS.
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