Hi Brooke,

I am committed to self-coaching myself through my self-loathing so I can move on! I have had a disappointing weekly weigh-in this morning and then capped it off with an obnoxious binge this evening. Now I’m all dramatic in my head, telling myself I’ve lost my weight loss mojo. I have a list of negative thoughts that I’m working through. Here are two sets of UIM/IM’s. I am sharing so I can get some feedback and to counteract the shame I feel that makes me want to hide my failures.

C: Lost 36-lbs but gained back 2-lbs in the last week.
T: I will never lose weight because I can’t change.
F: Defeated.
A: Give up. Make excuses to go off protocol (work is too hard, holidays/parties, food is fun).
R: I stop losing up and I don’t make a permanent weight change.

C: Lost 36-lbs but gained back 2-lbs in the last week.
T: Change is what happens when I make consistent choices.
F: Empowered.
A: I continue to follow protocol. I Self-coach myself to make the right choice in the moment.
R: My weight changes.

***************

C: Ate half a bag of reeses peanut butter cups.
T: I am fucking up big time.
F: Ashamed.
A: I mope around and obsess over my failure. I give in to urges.
R: I keep choosing to binge and fuck up.

C: Ate half a bag of reeses peanut butter cups.
T: ?
F: Uplifted
A: Stay on protocol. Allow urges.
R: I lose weight.

Thanks,
Jenny L.