I wanted to start by inviting people who read this to make comments on their weight loss journey or what topics you would like to see in this blog. This is also not just about weight loss but about being the best version of myself and continuing to make big goals, grow and change for the better.
The story we tell ourselves is optional. Our thoughts create our feelings which drive our actions and create results that are positive or negative. We need to question our thoughts. Is this really true? How do I want to feel? How do I want to act? What result do I want to have? I used to think that I could never lose weight and keep it off and that made me feel hopeless. However it wasn’t really true, I had lost weight previously and kept it off for a time but then I kept gaining it back. My identity was of an overweight woman who always struggled with her weight. I wanted to create a new identity as a thin person so I had to change my thoughts to ones I could believe and then feelings I wanted to feel. That led me to think of what actions I had to take to be a thin person.
Brooke Castillo who is a life coach and my mentor created a model that puts everything in perspective that I have shared previously. You can truly put any problem in this model and figure out how you currently think, feel and act and how you want to think, feel and act. C = circumstance or facts, T = thoughts, F = feelings, A = action, R = results.
C: What are the facts of the situation?
T: What are your thoughts about it?
F: How does that thought feel?
A: What do you do when you feel that way?
R: What are the effects of doing it?
The result should aways prove the thought.
So how would you like to think without changing the C line (facts or circumstances)? This model is not to change your thoughts and feelings to all positives because that is not reality. Life is hard 50% of the time and the other 50% it is good or great. The point is to bring awareness to how we are thinking because that determines our feelings, actions and results. We always want to change our circumstances, our spouses, children, co-workers, etc. But the only person we have any control of is us and our thinking.
Here is an example of the model in action:
C: Weight gain of 30 lbs in 3 years after having lost 30 lbs in year year
T: I will never be able to lose weight and keep it off
F: Disgusted with myself
A: Eat small frequent meals, feel deprived, always hungry, then eat cookies, chips, etc in a yo=yo pattern
R: Lose a few lbs, gain a few lbs and unable to keep weight off
Here is a different model where I changed my thinking to align more with my new identity as a thin person: I had to slowly change my thoughts over time for them to become more believable.
C: Weight loss goal of losing 54 lbs and to keep it off forever
T: I am a person who has lost weight before and am learning how to fuel my body.
T: I am capable of staying on my eating plan.
T: I am a thin person who can keep the weight off forever
A: Eat 2 meals a day with protein, healthy fat, lots of veggies, fruit, occasional potato, rice and joy eat once a week. 2 glasses of wine per week.
R: I have lost 49 lbs and have the tools to keep it off forever
This has not been easy but by working on my thinking and allowing my feelings both negative and positive, I can plug anything into the model and figure out where my head is at instead of going to the refrigerator or pantry and eating mindlessly to numb my emotions.
Let me know what you think. See you next week.