Man, I spend so much time on this. It’s been 3 years since I read the Beck book. But I still have not accomplished my weight loss goal. It’s really sad man. Sigh. Anyway, this is another attempt now. since I started the blog I haven’t focussed on it, so maybe this will be something new.
Weight loss is not a natural thing for me. Maybe because it is because of genetics. Because I have spent my entire life fat. I have severe metabolic disregulation. Easy for me to beef up. Hard to become thin.
The body has to be put under a lot of stress to loose weight. It’s not a normal state for it. The body is in a strong local minima. It is hard for the body to get out of it – to go find the new local minima or the global minima. It is tough.
It’s not your fault. You deserve to loose weight. 100 percent.
Shift your identity. Make it part of your soul. This is a tough journey and you will push out towards it. Three decades of abuse. It will take a decade to get back to normal.
You are on a journey with yourself. Find people who support your journey. Humans are social animals so it matters who you hang out with. But don’t get distracted by their shit. Don’t live their lives
I have to make time for food and exercise, second nature
Advanced preparation helps deal with sabotage thinking
I am not a bad person if I slip up and i will not amplify my mistake. I will just come back.
Say no to other people.
I can’t loose consciousness and binge i will fool myself
Give myself credit
If I am regaining weight, I can always go back to the Flip the Switch system.
I am confident I can do it. I have the skills.
Chapter 1
You are not weak, you just didnt know how.
Your mindset can sabotage you. You gotta think like a thin person
I deserve to eat this full pizza, I am upset, I’ll never loose weight, I am a weak ass pussy, wah wah wah.
Be brutal about your food choices.
“Oh dude, just eat it it wont matter” NOOOO “of course it matters, it will make you fat bro, what are you doing? why are you doing this? are you craving — okay fine it will go away! If you succumb, you will get temporary pleasure, but it will go to your body and ruin your health”
“That bread and pasta and pizza looks so delicious man, but I know that it is much better to reduce the weight permanently than the temporary pleasure of eating that”
This is a Psychological system. Cognitive Theory based
The goal is the identify sabotaging thoughts and effectively respond to them so that you feel better and can behave in helpful ways
“Oh no, i cant do it” to “oh yes, lets do it baby!”
It is a tool solve problems. and loosing weight sees a lot of problems
SABOTAGING THOUGHTS
Dieting is too hard!
I have to eat this because i have no self control. I am weak
I dont want to hurt her feelings, ill eat whatever she made
I can’t say no because i want to please her
I have too much stuff going on, stress, so i have to give up on the diet
GOAL: fight against these thoughts.
GUTS of the program (make a tree trunk)
Choose nutritious diets: This is key to victory. Pescatarians.
Create time and energy for this program. It is important if you want to do it right
Plan the food ahead
Seek support from your network. Reinforce
Learn how to deal with the disappointment
Overeating is a mere temporary issue that you can solve.
Hunger and cravings dont mean you need food
Eliminate emotion / stress eating
And constantly give yourself credit for how far you have come.
MINDSET CHANGE
Boo hoo, its so unfair that I cant eat this. Boo hoo. —> I am so happy and powerful that i didnt eat this. I feel ALIVE
Chapter 2
It is a known thing where you LOOSE CONSCIOUSNESS!
But you actually dont. It’s a trick you mind has learned and thinks is normal. You have to break this cycle. The thought preceeds the action.
Influence of thoughts is paramount.
Control the thoughts.
Remember, the bread will be tempting, but, I can resist it. It is more important for me to loose weight. If I eat the bread, I will get momentary pleasure, but afterwards, I will feel worse.
Sabotaging thoughts give you permission to eat. “Ohhh I know I shouldn’t but I will teehee” what a pussy
Sabotaging thoughts will undermine your confidence!! You are no longer sure that you can actually do this.
Sabotaging thoughts will lead to indecision which increases stress. Just accept the good side.
STRENGHTEN THE MUSLCE with resistance!!!!!
Every time you resist, your mind becomes stronger! Reinforcement and increasing resistence works.
Decision to eat is a chain of events and you can push back at any point on that chain. Trigger → Eating.
Indecision leads to tension any decision will lead to reduction of that tension.
Chapter 3
Are you different from a thin person? Probably the mindset
Confuse desire to eat with hunger. They are correlated but not the same! Thin people remember what they ate
You fall fast for hunger and cravings. You think there is no tomorrow. So you eat now. You are afraid. But that is not the real situation at all. These are not emergencies. They go away.
Why do you like feeling full? That has become your default. Thin people feel uncomfortable if they cant walk briskly after a meal. This is a metric.
How to address this in depth? I want my mouth to feel the feelings
Be glad that you didn’t overeat
You underestimate what you ate. I still do this. Maybe the thin people over estimate
You eat when you are stressed. They don’t. This is the dopamine connection. I can severe it i think.
Feeling helpless. Think people have the confidence, they know how their body reacts. They know how to reduce their body. And now, you will learn too.
UNFAIRNESS about food. Bleh. I dont have this.
Thin people think about food ALL THE TIME. Even if they LIE or PRETEND. They are ALWAYS EATING LESS. I think this is the key discovery.
You “let loose” after you finish dieting.
Chapter 4
First, build confidence in yourself.
PROGRAM START
Day 1: Make ARC
CBT techniques. Talk back to your sabotaging thoughts. Solve problems that address the tail events.
Create your Advantages ARC. Why is all this worth it?
Read this often. Every day, fixed times. Memorize it in depth. On the phone maybe.
Day 2: Two diets
Two reasonable diets: Pescatarian, and? low carb ish? 1500 calories a day?
Day 3: Eat sitting down
Goal is to become conscious of what you eat. Aware.
See the food, it tricks the mind.
Day 4: Give yourself credit
Quantify this in some way? Credit counter? Physical device?
Day 5: Easy slowly and mindfully
Day 6: Diet coach
Day 7: Arrange environment. Dont tell anyone.
Refresh the kitchen. Throw away shit and boom.
Day 8: Create time and energy to implement this program. Schedule things, pre-emptively order groceries.
The morning ritual is part of this. This is all about SCHEDULE
This is a problem to be solved. Time management
Delegate.
BE INSTANTANEOUSLY EFFICIENT meaning that dont WAIT FOR THE FUTURE, do things now, be efficient now
INCONVENIENCE OTHERS
Day 9: Exercise plan
This is perpetual thing.
Lots of benefits for exercise. This needs a deeper thought process.
Spontenous vs. Planned exercise.
Day 10: Set Realistic goals
Day 11: Hunger vs. Actual hunger
Day 12: Practice hunger tolerance
Day 13: Overcoming cravings
Time. With time they go down. Power through.
Resistance muscle helps develop strength against this
Stand firm. Tell yourself it is a craving.
Separate yourself from cravings: Drink low cal stuff, relax
Remember, this is part of the indecision framework
Day 14: Plan for the diet
Day 15: monitor your eating
Day 16: Prevent UNPLANNED eating … NO CHOICE.
NO CHOICE day
Day 17: End overeating
Full up a plate, but purposly dont eat the whole thing
THIS IS SO HARD. tom Brady talks about this too…. wow.
Carefully listen to your body, your satisfaction level.
Day 18: What is “full”
Walk briskly after a meal
This is going to be a key thing. Over eating has to become physically uncomrtable. Integrate over time and it become normalized.
If you are sad that you finished everything and cant eat more, dude, tomorrow is a better day! eat then!
It is a resistance muscle
Day 19: Stop fooling yourself
Similar to what we talked about earlier.
I should eat this or it will be wasted.
So what, am i garbage can?
The moey will be wasted
So what, isn’t it better to waste the money than gain weight?
Day 20: Get back on track
Ack the slip up but dont go to the tail event.
Context switch hard — walk or something. Cheweing gum. Brush the teeth. Music play.
Self destruction:
large piece cake 500 cal, With a donut 800, with a pint of ice cream 1200, etc..
Give credit to yourself for early stoppage anywhere
Monitor the emotions in that state. Feeling of dispair and helplessness.
EAT NORMALLY AFTERWAREDS dont try to overcompensate.
Review mistake with dietcoach. So you need someone who is an advisor.
BINGE: You become unconscious. You turn off the nay sayer in your mind.
GET BACK ON TRACK RESPONSE CARD
Slipup are just mistakes. go back to normal, and go back to it quickly
Vacation perturbations again, when you come back, INSTANTLY FLIP THE SWITCH
Day 21: Weight measurement thinking
Day 22: Oh well,
I love this. Relaxes me. So what bro, fine mistakes were made
i am still confident enough to deal with this challenging thing.
Dude, I did AMAZING shit before in my job. And I am doing amazing stuff now. Cmon bro.
Just say oh well bro, its all good. All is well! Relax and chill.
BUT, this is not just a response to mistakes. Its preemptive:
I am so desparate for a pizza, OH WELL
Day 23: UNFAIRNESS SYNDROME
Sure its unfair. OH WELL. Accept it, move on. Remember your ARCS. And just grind it tout
Day 24: Dealing with discouragement
remember that the issues with dieting are basically a small number of hours in the week.
Most of the week it is fine!
Day 25: Identify sabotaging thoughts
Too many types of sabotaging thoughts. Just learn to recognize them. Maybe I can start my own database.
Day 26: Rcognizing mistakes
ALL OR NOTHING
Carpe Diem. So unnecessary for diet and weight loss. Why do this? Its better to loose weight, no?
Negative fortune telling lol. “OH all this sucks. I will never be successful. Blah blah wah wah.” You gotta BELIEVE muthafucka
But dont take it to far
Dont let this shit get to you bro. You are not a failure. Criticize the system and procedure, but not the person. Never the person.
Don’t read other peoples minds. Youre just not good at it.
Dont delude yoruself bro, and don’t exaggerate the thinking.
Day 27: Seven Question Technique
Day 28: Weight in
Day 29: resist food pushers
Dont be afraid of saying no. Not worth it. Enough is enough. Reduce the feedback loop. Your health is more important.
Day 30: Stay in control when eating out
Preplan and shit. Okay fine. Pescatarian. I am fine.
Day 31: Drinking
I need a little bit of it.
Day 32: Vacation travel:
Pescatarian. Food is not the purpose but enjoy the food. Roses instead of beers. Lighter options for everything.
Walk more, more NEAT shit.
Day 33: DONT EMOTIONALLY EAT
I still havent been able to deal with this.
Thin people NEVER think of FOOD as the solution. They might think of DRUGS or CIGS or SEX, but NEVER FOOD.
FOOD vs. SEX bro. what a BIG difference between thin and fat.
So, find better distractions and increase the resistance muscle.
Day 34: Solve problems
Identify problems and solve them using CBT.
Day 35: Weigh yourself
Day 36: Believe it REINFORCEMENT
Continue to build resistance.
Continue to build confidene
lower the number of mistakes, binges, etc. and give yourself credit for it.
Day 37: Stress (Actually go deeper into this)
SOlve the problem
Change your mindset
Relax, non food related.
Didstract, redirect.
Day 38: Dealing with plateaus (I am in one right now, Augusut 26)
Continue doing what you are doing, but jigger it up a bit
reduce average calories, increase average activity by 10 to 20%
Day 39: Keep up with exercise
This is a first class thing, but not as intense as you think it might be
Day 40: Enrich your life
Do other things. Remeber you schedule. Fun stuff in your life
Comedy, driving, meeing friends, etc.
Day 41: Make a new TODO LIST
You rDAILY RITUAL with FLIP THE SWITCH EMBEDDED IN IT
Since the Marathon [0], I have been in a slump. Really lazy, disorganized. Running has been less, haphazard. Not as planned as before. And I haven’t been able to really “click it” with the strength work. (And you _know_ when it is clicking).
My goal right now is not to run a marathon, but to loose weight. The number on the scale has to come down.
I will NOT starve for this. I need to preserve muscle. And I need to build a frame and muscles so that when the weight comes off, it looks good.
I will not give up on the running. But I will focus on 1 mile and 3 mile runs.
And I will shift more time to walking and strength.
It has taken me 9 years to get back to the point that I want to try it again. I’m doing way more mileage, in way better shape, I weigh less, and my ability to go back and see all my workouts and times through my watch and Garmin Connect has made it readily apparent why I failed so miserably.
It is annoying thought that I haven’t made any progress in a week. Sigh. Despite running a half marathon. It’s fine. We will figure it out later.
The utility
The number on the scale. That is what I am going to obsess over for a little while. It’s been a while since I obsessed over that number. I have some horror memories from that from the past. But, now I got it. And we will take care of it.
The Rolex Life 